Consuming shakes as meal replacements or det snacks may be a useful approach for athletes. Find a Doctor. Otherwise your body will do just as well with water.

Athletic diet plan -

What is the Right Diet for a Sports Person? A person, in order to be a successful sportsman or sportswoman needs to take a good care of his o Sports Injury - How to Treat These Common Injur For a sportsman, coming face to face with sports injury is no big deal. But what is important is Diet chart for sportsman.

Evening PM Brown rice flakes poha with nuts 1 cup. Lunch PM Veg pulav rice 1. Evening PM Chicken salad 1 cup. Lunch PM 1. Do's And Dont's. Allow hours digetion time for a large meal, for smaller meal, for blended or liquid meals and less than one hour for smaller snacks If you eat less than one hour before the event be sure to snack on any tried and truelow fat high carbohydrate snack It's best to have high glycemic index foods during and after exercise such as Glucose, Potatoes, Bagels, Raisins , Oatmeal, Sugar etc Don'ts Dehydrate your body.

Food Items You Can Easily Consumed By Sports Person. Kalepwar Y. Essentiality of balanced diet and its impact on performance of a sportsman. International Journal of Yogic, Human Movement and Sports Sciences.

Szczuko M, Migrała R, Drozd A, Banaszczak M, Maciejewska D, Chlubek D, Stachowska E. Role of water soluble vitamins in the reduction diet of an amateur sportsman. Open life sciences. Khalifa Shaik General Surgeon. Sunil Naredi Ophthalmologist.

Vaibhev Mittal Ophthalmologist. Rushali Angchekar Homeopathy Doctor. Shruti Bhave General Surgeon. Popular Health Tips View All. Arun Kumar General Physician. Vishwas Virmani Physiotherapist.

Book appointment with:. Table of content. Content Details. Written By Drx Hina Firdous PhD Pharmacology Pursuing, M. Pharma Pharmacology , B. Pharma - Certificate in Nutrition and Child Care Pharmacology. Reviewed By. Reviewed By Dt.

Ask a free question Get FREE multiple opinions from Doctors. posted anonymously Submit. Evening PM. Mid-Meal AM. But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls.

Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone.

These can have similar side effects to anabolic steroids. Other sports supplements like creatine have not been tested in people younger than So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water.

Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise.

Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather.

Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature.

Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while.

Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option.

The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing.

Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery.

Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance. Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day.

Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day.

KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player.

Larger text size Large text size Regular text size. Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet.

Eat a Variety of Foods When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs. Vital Vitamins and Minerals Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.

Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese.

Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals. Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet.

Athleti you're an athlete, you know all too well how important feeling Brain health and mental illness prevention best is to Athletic diet plan plxn and performance. The foods plaan consume actually become Athetic — as the building blocks for your muscles, connective Glucose supplements and Brain health and mental illness prevention. What you eat gives you energy to practice and participate in competition, but the nutrients in food also help you recover from training, repair and build muscle, and fill depleted glycogen stores. Meals when you're in training involve more than supplying enough calories to keep your energy up. You also must fuel your body with attention to nutrient quality. You need knowledge and planning to eat right and optimize your performance and overall well-being. The most important thing to remember when creating a diet plan is that no one diet is right for every person or athlete.

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Diet \u0026 Supplementation for Muscle Growth - Dr. Andy Galpin \u0026 Dr. Andrew Huberman