Home Physical Fitness • Anita Bean's Sports Nutrition for Young Athletes by Anita Bean

Anita Bean's Sports Nutrition for Young Athletes by Anita Bean

By Anita Bean

Younger athletes, mom and dad, coaches and PE academics need to know how good
nutrition may also help younger sportsmen and girls satisfy their potential.
As the govt. specializes in fit consuming for kids, this is
becoming much more vital with the growing to be hazard to their
well-being from inactiveness and weight problems. With the 2012 Olympic Games
approaching, the variety of youth partaking in recreation is set
to be the top it has ever been. round eighty five% on a regular basis participate in
sports actions open air classes - swimming is the main common
activity for ladies, with soccer for boys. forty three% spend among 1-5 hours
per week doing activity outdoor lesons (Sport England).
Carefully researched and pleasing the necessity for a nutrients booklet particularly for this age team, activities foodstuff for younger Athletes
offers transparent recommendation to activities coaches, academics and fogeys of young
people eager to maximise their activities functionality via eating
healthily and sensibly. The publication covers matters such as:

Weight, physique composition and consuming problems
Nutritional issues for 5 different types (Track/running, swimming, gym/ice/dance, racquet activities, football/rugby)
Practical nutrients counsel
Eating plans and festival consuming concepts
Easy scrumptious and nutritious recipes

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Extra info for Anita Bean's Sports Nutrition for Young Athletes

Sample text

1 provides a guide to hydration levels. Encourage young athletes to make up for any previously incurred fluid deficits by consuming 400–600 ml about two hours before training or competition, and to continue drinking little and often during the warm-up. When it comes to choosing what to drink, water is one of the best ways of hydrating the body. It is rapidly absorbed – and free too. Should they opt for a sports drink? Perhaps if they haven’t eaten anything – in which case the sugars in the drink will help maintain blood sugar levels and fuel the muscles.

Although sugar is a fuel, eating too much of it can cause rapid fluctuations in blood sugar levels and, ironically, make athletes feel more tired. Sugar-rich foods and drinks produce a rapid rise in blood sugar levels, which in turn triggers the release of insulin to remove sugar from the bloodstream. Lots of sugar makes the body produce lots of insulin, which can result in low blood sugar levels, light-headedness, nausea and early fatigue during exercise. Rather than giving them extra energy, sugar may sap their energy!

Bad fats Saturated fats are found in animal fats as well as products made with palm oil. They have no beneficial role in the body (apart from being a source of energy). They raise blood cholesterol levels and increase the risk of heart disease. However, it would be impractical to cut them out altogether, so young athletes should try to stick to an intake less than the GDA: 30 g for males and 20 g for females. Main sources include fatty meats, full-fat dairy products, butter, lard, palm oil and palm kernel oil (both labelled as ‘vegetable fat’ on foods), and biscuits, cakes and desserts made with palm or palm kernel oil or ‘vegetable fat’.

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