Game Day Nutrition Tips for Young Athletes. March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts. You might not realize this, but eating right on gameday is your secret weapon for top- notch performance, whatever your sport. While training and skill are important, your body's fuel matters, too. That's why you need a nutrition game plan. These nutrition tips will help you kick it into high gear on gameday – so you'll never miss a shot. Eat a Good Breakfast. You've heard, ? Start the day with a breakfast containing carbs (such as whole- wheat bread or cereal) and a source of protein (such as eggs, yogurt or milk). Oatmeal made with milk; last night's dinner leftovers; an egg sandwich; or a smoothie made with fruit, yogurt and milk are all great breakfast choices. Don't Light- Load or Skip Lunch. Many student athletes compete after school making lunch an essential fuel source for competition. Lunch should be hearty and represent as many food groups as possible, including whole grains, lean protein, fruit, vegetables and low- fat dairy. You might think opting for a light lunch such as a salad — or even skipping lunch altogether — will leave you light on your feet, but instead, it may leave your tank empty at game time. Principles of the vegetarian athlete diet, particularly that for vegetarian endurance athletes. With staple foods, high-protein. Also helpful would be maybe a day or two of your typical meals, if you feel. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get. You' re training hard every day with your program, going heavy on the weights and. Focus on Carbs for Energy. Choose whole- grain bread, crackers, cereal and pasta for lasting energy. Save the sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour. Spread out Protein Foods. Muscles love protein. It helps them stay strong, recover from intense exercise and build more muscle over time. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as deli meat on a sandwich at lunch or an egg with breakfast. Use Caution with Fatty Foods. Fatty foods slow digestion, which is not ideal for the athlete facing a competition. Greasy, fried foods and fatty desserts are filling and may leave you tired and sluggish on the courts. Skip the french fries or pizza before competition, and keep the fat content on the light side. Eat with Food Safety in Mind. Nothing is worse than food poisoning – having stomach cramps, nausea, vomiting or diarrhea after eating. Make sure you store snacks at proper temperatures to prevent spoilage. Keep cheese, yogurt, deli meats, eggs and salads made with mayonnaise in a refrigerator or cooler. Shelf- stable items such as nuts, granola bars and fresh fruit can be tossed into your duffel bag without a problem. Flow with Fluids. Dehydration is a recipe for poor performance. Stay hydrated by drinking plenty of water during the day leading up to a game, especially in the two to three hours before game time. Continue to drink during the game (about a 1/2 cup every 1. Timing Is Everything. When you eat is just as important as what you eat. Your body needs two to three hours to digest a regular meal such as breakfast or lunch before competition, while a small snack such as a granola bar can be eaten 3. Here's good advice for eating before a competition: load up at meals but don't overeat, and keep snacks light as you get closer game time. Even as the plant-based diet for athletes becomes more commonplace, people still ask me this question all the time. Foods Worth Eating Every Single Day, which I wrote about a few other small, specific things that I try to include each day within these my. Build Muscle With This Diet for Young Athletes 0 Shares Share on Facebook Share on Twitter Share on Tumblr STACK Performance Nutrition: Best Sources of Carbs for Athletes Views 1,677,575 STACK Performance Nutrition: How to Refuel After Exercise. 8 Gameday Nutrition Tips for Young Athletes By Jill Castle, MS, RDN Published June 03, 2015 Print Email. Here's good advice for eating before a competition: load up at meals but don't overeat, and keep snacks light as you get closer game time.
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