Eating nutritious foods and the right drinks can help you perform better on the playing field. Learn how to eat for sports by reading this article for kids. Scientific Sports nutrition: Nutrition Chart: No sportsperson or an equally active person would like to lose out on their activities because of lack of nutrients. One of the best things you can do to better your performance is to stay healthy, which means that you need a good amount of antioxidants and superfoods in your diet. A Guide to Eating for Sports. Shun Supplements. Protein and energy bars don't do a whole lot of good, but they won't really do you much harm either. Energy drinks have lots of caffeine, though, so no one should drink them before exercising. Other types of supplements can really do some damage. Anabolic steroids can seriously mess with a person's hormones, causing side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Madonna Workout Routine, Diet and Beauty Secrets. She eats brown rice, oats, millet, quinoa, buckwheat, etc. Her arms are approx 15 inches. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If you work out hard for 90 minutes or more -- or compete in sports -- you may need extra nutrition fuel. WebMD offers nutrition tips for athletes. Cristiano Ronaldo Workout Routine Diet Plan. He enjoys a stress free life and does training sessions and physical exercises 5 times a week. Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones that are related to testosterone (such as dehydroepiandrosterone, or DHEA for short). These supplements can have similar side effects to anabolic steroids. Other sports supplements (like creatine, for example) have not been tested in people younger than 1. So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration. In large amounts, salt can cause nausea, vomiting, cramps, and diarrhea and may damage the lining of the stomach. In general, you are better off drinking fluids in order to maintain hydration. Any salt you lose in sweat can usually be made up with sports drinks or food eaten after exercise. Ditch Dehydration. Speaking of dehydration, water is just as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance. There's no one- size- fits- all formula for how much water to drink. How much fluid each person needs depends on the individual's age, size, level of physical activity, and environmental temperature. Experts recommend that athletes drink before and after exercise as well as every 1. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. But don't force yourself to drink more fluids than you may need either. It's hard to run when there's a lot of water sloshing around in your stomach! If you like the taste of sports drinks better than regular water, then it's OK to drink them. But it's important to know that a sports drink is really no better for you than water unless you are exercising for more than 6. The additional carbohydrates and electrolytes may improve performance in these conditions, but otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're competing. Never drink energy drinks before exercising. Energy drinks contain a large amount of caffeine and other ingredients that have caffeine- like effects.
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