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Getting nutritious meals on the table and making sure your athlete is snacking on the right foods are key strategic moves to fuel him well.


Young athletes edge out the competition when they know what, when and how to eat. Y oung athletes edge out the competition when they know what, when and how to eat. Excelling at sports requires more than being born with a natural gift, participating in long hours of training, or purchasing extra lessons. It also requires an understanding of food and its ability to enhance athletic performance. You already know that eating well is the secret to future health and optimal growth for your young athlete.

Did you know that a proper food plan can help the athlete focus on the field, have more endurance, and recover faster? You just want your athlete to take some ownership for his nutrition. To make the right choices when it comes to fueling his body.

Performance Plate

You want him to make the right food choices. You want her to eat healthier meals. You want them to snack strategically…not all afternoon and into the night. There is no way your athlete can do all this without knowledge of sports nutrition. And, in the sports world, the LAST thing young athletes learn if at all are the key strategies for fueling their bodies. But an understanding of sports nutrition is the secret ingredient to a competitive edge. Sign Up Now.

Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following:. Fat loss can be beneficial, but athletes must do it in a way that doesn't negatively affect their sports performance or health. Those who want to reduce their body fat levels should aim to do so during the off-season.

Keep in mind that lower body fat is not always better. Athletes should discuss any weight loss goals or strategies with their coach or sports dietitian. Exercise burns calories, but many people claim it doesn't help you lose weight. This article explores whether exercise really helps with weight loss. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. This article tells you all you…. Excess water weight can have negative effects on your appearance and quality of life.

The Secret Food of Athletes: Inside the Olympic Training Center's Nutrition Lab

Here are 13 easy ways to lose water weight quickly. Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat. Can you lose weight just by exercising more? Research on the matter is mixed. Some studies show that it works. Others, not so much. This article lists 20 common reasons why you're not losing weight. Many people stop losing before they reach a weight they are happy with. From protein to carbs, learn how to boost your workouts by fueling your body the way professional athletes do. Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance.

One method that can help a person lose weight is to limit the number of calories taken in through their diet and burn extra calories through exercise. Lose fat during the off-season.

Avoid crash diets. Eat less added sugar and more fiber. Eat more protein. Spread protein intake throughout the day. Refuel well after training. They have no place in your body. Simple sugars give you energy peaks and crashes, and they also have a severe limitation on absorption.

Performance Plate

Complex carbohydrates, however, absorb at about three times the rate as simple sugars. Plus you get smooth, steady, reliable energy—no peaks and valleys.

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Yes, complex carbohydrates do contain, as part of their naturally occurring structure, a small percentage of 1- or 2-chain sugars. You have two choices:. Do not use it before or during because the added glutamine quickly degrades to produce ammonia. Soy or rice gives you the protein you need with minimal extra ammonia production. After exercise, when ammonia production is not an issue, glutamine-enhanced whey protein is great for immune system boosting, muscle tissue rebuilding, and enhanced glycogen synthesis.

Solid food is harder to digest than liquid, and it requires more time, water, and electrolytes. Relying too heavily on solid foods can leave you feeling lethargic, bloated, and nauseated. Liquid fuels digest and absorb readily, so you avoid those unwanted maladies. Most of all, avoid all junk foods, which contain lots of saturated fats and refined sugars, at all times. Instead, you get cramps, spasms, muscle revolt, irregular and rapid heartbeat, and major bonk. Salt is just one of several electrolytes you need to replenish during exercise. Calcium, magnesium, and potassium also play key roles in fulfilling electrolyte requirements.

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  5. How much salt is enough? You need to experiment and find your own range for any given weather condition and duration of exercise. These all must be tested and refined in training. Because all Hammer fuels are specific and formulated to easily combine with one another, you have all the flexibility you need to ensure that you can tailor a fueling program for any length of race, regardless of conditions. Caloric intakes that worked during training may not be appropriate during a race; you may need to consume slightly less in a race than you did during training. Increased anxiety, increased pace, and increased potential for dehydration all contribute to the possibility of a less-than-optimally functioning digestive system.

    10 Tips to Eat Like a Pro Athlete | ACTIVE

    In addition, at the increased pace during a race, more blood is diverted from digestion and directed toward maintaining muscle performance. You may need to alter that game plan which may mean a slightly lower hourly intake of calories to accommodate the possibility of a less-than-optimal digestive system. Equally important as your workout muscle exhaustion and nutrient depletion is what you do immediately following your workout muscle repair and nutrient replenishment.

    An ideal and easy-to-use post-workout fuel is Recoverite, with its ratio of complex carbohydrates and protein.