Posts tagged Young

Copyright (c) 2009 Neal Spruce

diet makes a difference

optimal athletic performance, a food and nutrients, which is tailored for each athlete sports training and individual needs. Many athletes, especially younger people, reduce drastically the characteristics of the food, your chances of reaching their maximum tightened. The basics of performance nutrition is presented here are for your development athletes can feel and do their best.

daily calories for every young athlete should have enough energy for growth and development, the optimal operation and all activities to offer. As a high performance car uses a special blend of gasoline to achieve peak performance, athletes will also require the right mixture of fuel (carbohydrates, proteins, fats) to function optimally. Therefore, the admixture of fuel and the timing of meals and snacks are important to maximize performance. Calorie needs are different for every athlete, but general recommendations are:

– Enables girls aged 9 to 13: approximately 2070 calories per day
– Active boys aged 9 to 13: about 2279 calories per day
– Enables girls aged 14 to 18: approximately 2368 calories per day
– Active boys aged 14 to 18: approximately 3152 calories per day
– Very active children and young people need more, especially during the growth phase

Carbohydrates – the main source of energy

Carbohydrates

, which decompose rapidly, the blood sugar (glucose) are the primary source of energy and organization preferred. The nervous system, brain and muscles are driven largely by glucose. To maintain an energy-intensive, you need a steady supply of carbohydrates. Inadequate intake of carbohydrates leads to low energy levels, fatigue and decreased performance. Proper management of the amount, type and timing of this nutrient is needed to complete and fill the “tank” capital. Key guidelines carbohydrates are listed below:
– Carbohydrates should be about 60 percent of the diet of your child represented
– starches and grains (bread, pasta, rice, potatoes, etc.) must be eaten at every meal. all day to a sustainable energy source. Major uses three meals will be four hours ago /> apart
-. consuming depending on the sport, the athlete more than 3 to 4.5 grams of carbohydrate per kilogram of body weight per day

-. Protein The building blocks of muscles and other body tissues are composed of protein. Although the protein contains the same amount of energy as carbohydrates, is its primary function of the growth and repair of these tissues. The proteins are a less efficient source of energy for the body than carbohydrates, so little protein in your diet may be used to fulfill this need, unless you get enough carbohydrates or if you are really pushing the limits of your body. As you can see here, the protein for energy instead of building new tissue is metabolized. to build Eating sufficient amounts of protein and carbohydrate replacement parts to repair tissue and prevents the loss of lean tissue. general protein recommendations are listed below
-.. Protein should be about 15 to 20 percent of total daily calories that most people, including children and young people, responding to a normal diet
– The daily protein requirement for young people between the ages of 9 and 18, lack of exercise is about 0, 35 grams per kilogram of body weight per day for growth and repair. However, active adults, children and young people more protein – up to 1 gram per kilogram of body weight per day
-. Lean meat, skinless poultry, fish, eggs and soy products are an excellent source of protein. Other sources include beans, nuts and low fat dairy products

Grease

-. The Council of unlimited energy source

fats are important for health because it needs vitamins, minerals and nutrients for normal growth and functioning of assistance. But most people more than enough fat in their diet. In addition, fat is not the main source of energy during exercise and the body stores during exercise can not be decimated. This means daily fat intake is less important than the needs carbohydrates and protein. In fact, this leads to tiredness – or what athletes call “fuck” – is the degradation of carbohydrates you will find guidelines for fat intake at: – Fat should account for about 25% percent of the diet of young athletes
-. The majority of fat intake switch from protein-rich foods such as meat, fish, milk and other dairy products
-. Good sources of healthy fats are olive oil, canola oil and nuts

Summary

based on sports, the goal. Performance nutrition eat carbohydrates, proteins and fats in the right quantity and at an appropriate time in order to provide young athletes with the highest quality and maintain normal growth and development patterns. can respond appropriately through the maintenance of protein intake on growth and repair, consume your carbohydrates like so many young athletes to fill the “tank” is necessary and let the main remaining calories for dietary fat. For more information, see good hydration, store your energy systems and food pre-and post-workout snack

-. References 1 Institute of Medicine of the National Academies, Dietary Reference Intake (DCIS): .. the values of energy for active people. Washington DC, 2002. The National Academies Press.
2 Petrie HJ, Stover EA, Horswill CA. nutritional concerns of child and adolescent psychiatry competitors. Nutrition. July 2004-Aug, 20 (7-8) :620-31 Review
3 McArdle WD, Katch FI, Katch, VL Exercise & Sports Nutrition Maryland :….. Lippincott Williams & Wilkins;
4 1999 p. 15
5 Burke LM, Kiens B, Ivy JL carbohydrates and fat for training and recovery J Sports Sci 2004 Jan ;…….. 22 (1) :15-30 test.
6 GG Haff. “Carbohydrates.” Essentials of sports nutrition and supplements. Ed Antonio J, et al. New Jersey: Human Press, 2007. 298.
7 RJ Maughan, LM Burke. Sports nutrition. Malden, MA: Blackwell Science, 2002
8 Unnithan VB, S. Goulopoulou pediatric nutrition for athletes. Curr Sports Med Rep. August 2004. 3 (4) :206-11
9 TN Ziegenfuss, J. Landis “protein.” Essentials of sports nutrition and supplements. Ed Antonio J, et al. New Jersey: Human Press, 2007. 256.
10 Committee on Nutrition, American Academy of Pediatrics. Pediatric Nutrition Handbook, 3rd Ed. Elk Grove, IL: American Academy of Pediatrics, 1993

Performance Food