Nutrition For Your Young Athlete
Nutrition is extremely important for any young person,especially an athletic one, and even more so during thedevelopmental years of their life. Whether your child isinvolved in soccer or football, gymnastics or swimming orLittle League, he or she needs a good nutritive balance inorder to be successful in any endeavor. It cannot bestressed enough that anorexia and bulimia, chronicmalnutrition, are absolutely devastating not only to anathlete's career, but also to overall health andwell-being. You should always watch for decreased eatingin your child, no matter how robust and healthy they mayseem.
Interestingly enough, very few scientific studies on thenutrition of child athletes have been published. You don'treally need to be a scientist (or an alchemist) to create ahealthy menu for your active youth, though. All you needis a little bit of creativity, and, of course, the factsabout different kinds of foods. As is dictated by commonsense, it's necessary for kids who are active to consumemore caloric energy than their couch potato counterparts.Sometimes, they must take in several hundred - or even athousand - healthy calories more than the average child,depending upon their age and upon the intensity of thesport they're participating in.
So what types of food should you give your gymnast? I'llhelp you out.
Everyday nutrition calls for a healthy balance of protein,calcium, vitamins and minerals. The most important type ofcaloric intake for a child athlete is carbohydrates.Without carbohydrates, the body cannot readily replenishits stores of energy in the muscles and in the liver.
Simple carbohydrates, like those found in most candies andchocolates, are not enough & harful if consumed excessively: they are used up tooquickly and if eaten before competing can cause changes inblood pressure (of course, you can splurge every once in awhile -- just not constantly). Longer term effects may be changes insulin secretion and resulting problems.
Pasta, bread, and rice -- in other words, foods from grain-- are best overall for carbohydrate intake. Fruits andvegetables are excellent sources of carbs and of vitaminsand minerals. Dairy products are especially important forbuilding strong bones and teeth. Meat -- or meat substitute-- is needed for protein intake.
Did you know that if you know...if you put beans and rice together, they create a perfect protein?
Most plants don't produce all of the proteins we as humanbeings need to survive -- but if they are eaten at the sametime, they give you all the protein you need. That meansyou can have refried beans with rice, or meatless chiliwith rice, or a variety of other combinations, if indeedyou don't want to eat beef, chicken, pork, or other animalproteins.
Before an Event
Approximately two to three hours before your child is toparticipate in an event, or indeed in training, you shouldhave them eat a light meal filled with carbohydrates: abowl of spaghetti, a sandwich with lettuce and a glass offruit juice, carrot sticks and a piece of cheese, orsomething else to their taste. It's always advisable tohave them exert themselves on a slightly empty stomach,because they may experience cramping or fatigue otherwise.
During an Event
During an event or practice, it is vitally important thatyour athlete remain hydrated. When he or she sweatsprofusely, water is lost to the atmosphere via evaporation.A lot of vapor is also lost through deep breathing.
This is the body's natural cooling system. It needs to bereplenished, just like the cooling elements in your airconditioner. Every twenty to thirty minutes duringstrenuous exercise, your child should drink six to eightounces of water. A sports drink is acceptable sometimes,so long as it has few carbohydrates (under 15-20 grams isbest). Even diluted fruit juice (one part water to onepart juice) will work well.
Keep in mind that dehydration is a very serious problem withathletes -- and when they begin to feel thirsty, it mayalready be too late. Whether or not they are thirsty, youshould keep them hydrated with water, juice, or sportsdrinks.
After an Event
After an event, it's a good idea to let your child havesomething full of carbohydrates to eat - just like thepre-game meal. This will replenish their energy stores andease their recovery time.
With all of this, good luck!
By Murray Hughes
If your child is a gymnast and you enjoyed this article, youwill definitely enjoy reading the zero cost, 5-day courseGymnastics Tips Course written especially for gymnasticsparents. Go here now: Gymnastics NutritionFor AOL Users - Girls Gymnastics
Vitamins and Minerals for a Healthy Reproductive System
Vitamins, minerals and other nutrients are essential to the development and proper performance of the reproductive system. Nutrition plays a vital role in the development and maturity of the reproductive system through childhood and adolescence and can even affect the endocrine system which regulates the hormones that rule the functions of the reproductive system.
What is A Balanced Diet For Losing Weight and Good Health?
The total calories that you should be consuming depend on whether you are a women or a man. It depends on your body structure and your activity level.
Do You Know What You Are Eating?
With all the news about Splenda of late and the FTC, I had a client ask me the other day, "so what's the deal with Splenda, it's just sugar that has been processed!". I asked him if he knew what Splenda was and he said no.
The Five Keys to Healthy Eating
1. Enjoy what you eatWhether someone is following the Atkins diet, the South Beach diet, the advice contained in Tom Venuto's e-Book, "Burn the Fat, Feed the Muscle" or even a program of their own design, success depends on enjoying what you eat.
Eating ... Gaining Weight ... How to Control the Urge to Splurge
I confess: I'm completely addicted to Pringles. My determinationweakens every time I think about munching into one, hearing thecrunch, and getting that first taste of its salty flavor.
Busting the Dairy Myth - The Truth About our Health and Dairy
Millions of people around the UK consume dairy products on a daily basis. Our huge consumption of dairy is due not only to the convenience it brings to cooking and the habit of cooking with and eating dairy for the majority of our lives but more alarmingly because of the mantra that we are fed by government and the dairy industry that it is beneficial to our health that somehow you need dairy to ensure you consume enough calcium to maintain strong and healthy bones.
The Tibetan and Chinese health Secret: If you read one health report a year, this should be it!
It seems as if the health of America is failing. One million Americans will die of circulatory disease this year.
Nutrition N Diet
Nutrition facts have become a part of everyday life because just about all of the consumable products purchased today from drinks to desserts have labels listing important nutrition information. Nutrition facts that can be found on any number of products will include serving size, servings per container, calories per serving, total fat, calories from fat, saturated fat, polyunsaturated fat, sodium, cholesterol, potassium, carbohydrates, dietary fiber, sugars and protein amounts.
Use Food and Focus to Gain Tons of Energy for Summer
While there are many effective ways to get more energy and build your productivity, I've found it very important to pay attention to the seasons."But wait a minute," you say.
The New Food Pyramid: Another Attempt At Providing Easy Answers
The Food Pyramid, first introduced to the US in 1992, just experienced a major overhaul. Why? Perhaps proper education about nutrition isn't as easy as picking out food from a colorful chart.
The Hidden Price of Being Healthy
What I am also going to point out is the not-so-obvious cost of not being healthy. But, as you know, nothing in life is free.
Death, Aging, Rejuvenation (Part 1)
I would like to raise a question: Is Rejuvenation possible and how to approach it? This is just my own opinion about possible procedures. I used certain techniques based on a theory.
The Niacin Rush
Your face turns flush and your skin starts to itch. Yourheart begins to beat faster.
Finding the Elusive Complete-Protein Source
Images of "protein powder" containers with accomplished bodybuilders on their labels help inform consumers that protein is a critical macronutrient in strength training success. Yet what is sometimes lost in this protein-bodybuilding link is that protein is an essential component for everyone, regardless of physical activity.
Healthy Eating for Executives on the Run
For the executive, maintaining the much-needed balance between career, family, and health can often be a challenge and yet without this balance in our lives it is impossible to become focused and efficient during the work day. The one area that seems to be the quickest to fall out of balance is our health.
Three Cheers for Heart Healthy Oils!
You may have noticed an ever-expanding choice of oils at your local grocery store over the past few years. While once your options were limited to corn, canola, safflower and maybe olive oil, now your choices include walnut, almond, grapeseed and other types of oil as well.
Take Back Your Life 7
In parts 1-6 of this series of articles titled "Take Back Your Life", we discussed what could be considered the four wheels of the human wellness vehicle. We discussed the importance of proper cell function, the necessity of having and maintaining a balanced endocrine system, and the role of vitamins and minerals, including certain trace minerals as they relate to wellness, the value of antioxidants, the necessity of consuming plenty of enhanced water and what roles lactoferrin (Lf) and proline-rich peptide (PRP), which act to regulate and balance the immune system, play in helping to maintain a healthy body.
Homeostasis and Complementary Therapies
The word 'homeostasis' is made up of two Greek words: homeo; meaning the same or similar, and stasis; meaning stable, or standing in the same place. The body's systems participate in maintaining homeostasis, keeping the body's internal environment healthy despite external environmental change.
Things You Should Know about Vitamin K's Unique Power
How well do you know about vitamin K? This vitamin is probably not as popular as other vitamins. But still you need this vitamin for your health.
Functional Foods: What They Are And How They Work
In the brain, a typical protein can live for approximately ten days. The thoughts, feelings and memories of a human being are made up of what was in the stomach only a few days before.