Nutrition is extremely important for any young person, especially an athletic one, and even more so during the developmental years of their life. Whether your child is involved in soccer or football, gymnastics or swimming or Little League, he or she needs a good nutritive balance in order to be successful in any endeavor. It cannot be stressed enough that anorexia and bulimia, chronic malnutrition, are absolutely devastating not only to an athlete's career, but also to overall health and well-being. You should always watch for decreased eating in your child, no matter how robust and healthy they may seem.
Interestingly enough, very few scientific studies on the nutrition of child athletes have been published. You don't really need to be a scientist (or an alchemist) to create a healthy menu for your active youth, though. All you need is a little bit of creativity, and, of course, the facts about different kinds of foods. As is dictated by common sense, it's necessary for kids who are active to consume more caloric energy than their couch potato counterparts. Sometimes, they must take in several hundred - or even a thousand - healthy calories more than the average child, depending upon their age and upon the intensity of the sport they're participating in.
So what types of food should you give your gymnast? I'll help you out.
In General
Everyday nutrition calls for a healthy balance of protein, calcium, vitamins and minerals. The most important type of caloric intake for a child athlete is carbohydrates. Without carbohydrates, the body cannot readily replenish its stores of energy in the muscles and in the liver.
Simple carbohydrates, like those found in most candies and chocolates, are not enough & harful if consumed excessively: they are used up too quickly and if eaten before competing can cause changes in blood pressure (of course, you can splurge every once in a while -- 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 and vegetables are excellent sources of carbs and of vitamins and minerals. Dairy products are especially important for building 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 human beings need to survive -- but if they are eaten at the same time, they give you all the protein you need. That means you can have refried beans with rice, or meatless chili with rice, or a variety of other combinations, if indeed you don't want to eat beef, chicken, pork, or other animal proteins.
Before an Event
Approximately two to three hours before your child is to participate in an event, or indeed in training, you should have them eat a light meal filled with carbohydrates: a bowl of spaghetti, a sandwich with lettuce and a glass of fruit juice, carrot sticks and a piece of cheese, or something else to their taste. It's always advisable to have 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 that your athlete remain hydrated. When he or she sweats profusely, 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 be replenished, just like the cooling elements in your air conditioner. Every twenty to thirty minutes during strenuous exercise, your child should drink six to eight ounces of water. A sports drink is acceptable sometimes, so long as it has few carbohydrates (under 15-20 grams is best). Even diluted fruit juice (one part water to one part juice) will work well.
Keep in mind that dehydration is a very serious problem with athletes -- and when they begin to feel thirsty, it may already be too late. Whether or not they are thirsty, you should keep them hydrated with water, juice, or sports drinks.
After an Event
After an event, it's a good idea to let your child have something full of carbohydrates to eat - just like the pre-game meal. This will replenish their energy stores and ease their recovery time.
With all of this, good luck!
By Murray Hughes
Gymnastics Secrets Revealed "The book EVERY gymnastics parent should read"
http:// www.gymnasticssecretsrevealed.com/gymnastics-articles/gymnastics_nutrition.htm
If your child is a gymnast and you enjoyed this article, you will definitely enjoy reading the zero cost, 5-day course Gymnastics Tips Course written especially for gymnastics parents. Go here now: Gymnastics Nutrition For AOL Users - Girls Gymnastics
Wood Dale Cadillac Escalade SUV rentals ...For any kid who grew up eating doughy, thick Wonder... Read More
It slows ageing, promotes healthy vision, has anti-cancer properties, increases... Read More
Today, more than ever, consumers over the age of 50... Read More
The sugar industry and the food manufacturers are capitalizing BIG... Read More
The problem with sugar is that it doesn't contain any... Read More
When I hear the word fat I usually think of... Read More
It is a question we must ask ourselves continually if... Read More
Some say they don't or can't buy organic foods due... Read More
Ionized minerals, colloidal minerals, chelated minerals . . . What... Read More
Vitamins & Minerals are essential to sustain life. Its what... Read More
Obesity is epidemic in this country for both children and... Read More
Because all of us have been brought up eating junk... Read More
As you've probably heard before, your post-workout meal may very... Read More
For most people, the concept of capsulized food? usually conjures... Read More
The body is a marvelous creation, a carbon, oxygen combustion... Read More
Unfortunately, the words "diet" and "cheating" go hand in hand.... Read More
America's focus on nutritious eating began to receive national attention... Read More
So what's all the shake up about anyway?. To put... Read More
We all need fat in our diet on a daily... Read More
Proper hydration is extremely important during exercise. Adequate fluid intake... Read More
PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
Millions of people around the UK consume dairy products on... Read More
Eating healthy is fast becoming a way of life. American's... Read More
How many times have you tried to diet/lose weight in... Read More
charter limousine Springfield ...One must always keep in mind that copper is not... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
Cherries?A Supercharged FruitThe little red fruit that has been enjoyed... Read More
Great news on the chocolate front! Chocolate is good for... Read More
Nutrition is extremely important for any young person, especially an... Read More
Coconut oil is less known compare to olive oil, corn... Read More
How well do you know about vitamin K? This vitamin... Read More
What if you could actually slow your rate of aging,... Read More
Have you ever thought about where your drinking water comes... Read More
Everyone can benefit from understanding how food affects our... Read More
People who consume too much alcohol have good chance of... Read More
This is usually the forgotten element of most mass programs.... Read More
Many of us sprinkle oregano on our pizza and stews... Read More
If you want to lose weight, there is one thing... Read More
There are a lot of very good reasons to eat... Read More
On average 30% of foods in our daily diet are... Read More
How many times have you tried to diet/lose weight in... Read More
Having a large amount of such "visceral fat" is associated... Read More
Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More
Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More
How is it that we can't seem to think that... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
With summer comes more sun and with more sun comes... Read More
Following these simple nutrition guidelines will allow you to lose... Read More
My name is Mildred Shears. I'm retired and I live... Read More
Nutrition Nutrition |