Nutrition For Your Young Athlete

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

---

Fruitceuticals - The Evolution of Fruit

Since the beginning of time, everyday fruits have been known... Read More

The Myths Associated with Human Growth Hormone

I would like to dispel some of the myths and... Read More

Take Back Your Life 7

In parts 1-6 of this series of articles titled "Take... Read More

Water and Water Filters: How Much Do You Know?

Water is a vitally important component of any valuable and... Read More

Use Food and Focus to Gain Tons of Energy for Summer

While there are many effective ways to get more energy... Read More

Is It Possible To Follow a Strict Diet Program and Still Have A Normal Lifestyle?

Following a diet program of any sort can sometimes be... Read More

Is Dr. Arthur Agatston Fearing the Loss of Popularity of South Beach Diet?

Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More

7 Things To Your Health

Health is the thing. And no matter how many ways... Read More

The Many Benefits of Green Tea Extract

The Benefits of Green Tea Extract: Anti-Aging, Anti-Cancer, Weight Control... Read More

Nutritional Support in Critically Ill Patients

The nutritional support in critically ill patients can be explained... Read More

Functional Foods: What They Are And How They Work

In the brain, a typical protein can live for approximately... Read More

How My Health Was Restored Through Glyconutrition

My name is Mildred Shears. I'm retired and I live... Read More

Omega 3s: Using Our Heads to Nourish Our Brains

We sometimes hear about ways that we can take care... Read More

The Joys of Being Healthy

It is amazing to be able to say I am... Read More

Focus On Fiber: How Much Is Enough?

Looking for an easy and natural way increase your vitality... Read More

Odd Fact or Oxymoron: Learning How To Cook Will Help You Drop a Few Pounds and Gain a Few Friends

Finding simple ways to reduce my waistline is always a... Read More

Eating to Gain Mass

This is usually the forgotten element of most mass programs.... Read More

Ayurvedic Nutrition: Let Your Food Be Your Medicine

It is ironic how something as obvious as nutrition has... Read More

Alkalize Your Way to Better Health

Today we're shifting our focus from wealth to health. First... Read More

Fruits for Summer: Summer Skin Care

Summer is the time when we sweat highly and beating... Read More

Adding to Your Level of Health is the Key

Here is a continuation of the light and darkness metaphor:... Read More

Take Control of Your Health

In large part, you're in control of your health, not... Read More

Where Does Your Drinking Water Come From?

Have you ever thought about where your drinking water comes... Read More

When Is The Penny Going To Finally Drop For People?

Hi Readers,My message today is simple short and perhaps blunt... Read More

The Anti-Aging Wonders of Hyaluronic Acid

ABC News has recently focused on the possible anti-aging benefits... Read More

Health Update: Have Your Chocolate and Eat It, Too!

According to the Congress of the International Society on Thrombosis... Read More

Free List of Fat Burning Foods

This free list of fat burning foods will help you... Read More

Chew Your Food

I am going to share with you possibly the most... Read More

Introduction To Cocaine Addiction

Coke, more commonly known as cocaine is a highly addictive... Read More

Beware of Eating Too Much Protein

The typical American diet already provides plenty of protein and... Read More

Food Labels: Fact or Fiction?

How often do you pick up items at the grocery... Read More

Learn the Basics of a Successful Low Cholesterol Diet

Understanding What a Low Cholesterol Diet isBasically, in order to... Read More

Eliminate Sugar and Lose Weight

If you want to lose weight, there is one thing... Read More