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Food for a young athlete
Table of Contents
1. Dietary recommendations for physically active children
The studies provide a starting point, but are not 100% consistent, given the differences between adults and children or active adolescents. The young body differs in the use of energy resources during long-term effort Children use energy from fat and to a lesser extent from carbohydrates. Of course, during short-intensity activity, children rely on less oxygen metabolism (in which fat is the main source of energy) rather than less oxygenation (where glycogen in the blood of the young body is the active energy source of the circulatory system).2. Fluids in a young athlete's diet
Additionally, they do not link the dehydration of the body to fatigue during exercise, but they attribute this relationship to physical exertion. The body gets rid of the accumulated heat from exercise. It improves concentration and also prolongs fitness and strength at the highest level. Nutrition guidelines recommend that children drink a given amount of fluid depending on age. They supplement fluid from exercise during exercise and compensate for the loss of water during exercise.3. It's carbohydrates
Based on products such as: white and brown or wild rice (1:1 or 1:2), durum and whole grain pasta (1:1 and 1:2), garlic, bulgur, broth, rice cumin, potatoes, whole-grain flour products: baked goods, pastries, plateaus. After-treat cheeses have the best effect on recovery, supplement glycogen reserves, but reduce circulating stress hormones, act as an anti-inflammatory, thus allowing faster preparation for the next training session.4. It's a protein
Nutrition standards for the Polish population: The Institute of Food and Nutrition says 0.951. 1 g/kg of body weight per day, Sports Dietitians Australia Position Statement: Sports Nutrition for the Adolescent Athlete at 1.351. 6 g/ kg per day. The recommendations cover most training schemes, allow for flexible adaptation to training periods. Good sources of protein for children are lean meat, poultry, fish, eggs, dairy products, beans and nuts.5. The need for fat
Fatty acids affect the modulation of the immune system in several ways: they are anti-inflammatory (reducing the number of cytokines) to omega-3s. The sources of omega-6s in the diet are sweets, processed products, grape seed oil.6. Sweet snacks
It is worth remembering that if you are choosing a sweet snack, it should consist mostly of natural, unprocessed products. Therefore, when choosing the product, you should always follow a list of ingredients, choosing those with the shortest composition or choosing to prepare the sweetness at home. The task of such a meal will be to balance the starts during training and to add the energy injection for the rest of the day. When preparing sweets you should use products that provide valuable nutrients. You can also find healthy sweets in it. Unfortunately, most of the sweets available on the market provide a variety of non-organic ingredients; these are: sugar, raspberries, and many other natural fats and vegetables, which can be added physically to your diet, and can be made from dried fruit and vegetable fats.
