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

By Anita Bean

Younger athletes, mom and dad, coaches and PE lecturers need to know how good
nutrition can assist younger sportsmen and ladies satisfy their potential.
As the govt makes a speciality of fit consuming for kids, this is
becoming much more very important with the becoming danger to their
well-being from inaction and weight problems. With the 2012 Olympic Games
approaching, the variety of teenagers engaging in game is set
to be the top it has ever been. round eighty five% frequently participate in
sports actions open air classes - swimming is the main common
activity for women, with soccer for boys. forty three% spend among 1-5 hours
per week doing recreation outdoors lesons (Sport England).
Carefully researched and pleasurable the necessity for a foodstuff publication in particular for this age staff, activities nutrients for younger Athletes
offers transparent recommendation to activities coaches, lecturers and oldsters of young
people desirous to maximise their activities functionality via eating
healthily and sensibly. The e-book covers matters such as:

Weight, physique composition and consuming issues
Nutritional concerns for 5 different types (Track/running, swimming, gym/ice/dance, racquet activities, football/rugby)
Practical meals assistance
Eating plans and pageant consuming thoughts
Easy scrumptious and nutritious recipes

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Eating too much rather than too little is more likely to be the problem. How much salt should young athletes consume? Most people eat too much salt from foods, such as bread, sauces, ready-made soup, ham, bacon, ready meals, cheese, breakfast cereals and crisps. The dietary guidelines recommend no more than 6 g a day for children and teenagers. This is because too much salt can raise blood pressure, which increases the risk of stroke, heart and kidney disease. Although high blood pressure is more common in older adults, it can also develop in children.

Good’ fats are the unsaturated fats – the monounsaturates and polyunsaturates, found in nuts, seeds, olives (and their oils) and fish. ‘Bad’ fats are saturated fats and trans fats, which have been linked to increased risk of heart disease and cancer. indb 23 29/06/2010 11:52:13 ANITA BEAN’S SPORTS NUTRITION FOR YOUNG ATHLETES Good fats Monounsaturated fats help lower ‘bad’ LDL (low-density lipoprotein) cholesterol levels while maintaining levels of ‘good’ HDL (high-density lipoprotein), which helps cut heart disease and cancer risk.

When exercising for longer than an hour, refuelling with carbohydrates can increase endurance and improve performance. Studies have shown that consuming between 30 and 60 g of sugar/carbohydrate per hour will help delay fatigue (IOC, 2003). This can be achieved by drinking between 500 ml and 1 litre of a drink containing 6 g sugar per 100 ml. Examples include fruit juice diluted half and half with water, squash diluted one part to four with water, or a commercial isotonic sports drink. Sometimes athletes may prefer to eat solid food during training instead of or as well as a drink.

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