That is why sports drinks are advantageous, because they can replenish both sodium and water after heavy training and sweating. Athletes can also choose to eat a salty snack after exercise to replace sodium loss, but this should be accompanied by plenty of water. It is not recommended to consume salt tablets alone, as this may increase the sodium concentration in the body and affect muscle function. Although sodium needs to be replenished later, and sometimes during a sporting event, athletes are not recommended to generally eat a high sodium diet. It is a great source of protein and carbohydrates.
Make sure you have pre-prepared snacks ready when your kids go home hungry for hard exercises or after school games. This can be freshly beef jerky cut fruit, low-fat yogurt and smoothies. Many student athletes compete after school and make lunch an essential fuel source.
A meal before the event should include carbohydrate-rich foods that are easy to digest, such as fruits, pasta, bread, energy bars (no “protein” bars) and drinks. These foods will provide your muscles with a lot of stored energy to help you overcome long and hard training or play. You should consider your event time, the size of your food and the energy required during your event. By drinking a lot of water all day long, you ensure that you are always well hydrated every day when it comes to playing time. Athletes generally do not need extra protein than the average person.
Athletes need the same vitamins and minerals as everyone else. There are no guidelines for Pre workout snack additional nutrients or supplements. Eat a balanced, nutrient-rich diet to stay healthy.
You can usually make up for any salt lost in sweat with sports drinks or food you eat before, during and after exercise. If you train for more than an hour or are in a warm environment, drink 4 to 6 grams of liquid every 15 to 20 minutes. Sports drinks and electrolyte drinks can supplement lost salt from sweating, as well as salty snacks such as pretzels or crackers. Shakes and chocolate milk can help you rehydrate quickly, but prevent caffeinated energy drinks.
An excellent way to eliminate processed “junk food” is to focus on building a whole food sports nutrition plate. Except for perhaps 1% of the most favored athletes, the average teenager does not have the dedication to count calories, macronutrients or plan and record their meals. In the sixth food item of our Build A Better Athlete series of a year, we discussed eating habits in the summer.
Serve lean pieces of fried or roasted meat, poultry and seafood, such as chicken, salmon or tuna. Add whole grain, for example whole wheat pasta with tomato sauce or low cheese. Then complete your meal with dessert fruit, such as fried apples or pears accompanied by a low-fat or fat-free glass of milk.
Dehydration results when your athlete child cannot adequately replace lost fluid with sweating. Dehydration that exceeds more than 2% of the body’s weight loss reduces training performance, so make sure your child is well hydrated with small amounts of water throughout the game. Remind your child to replace liquid leaks with plenty of water after exercise. Also look for foods such as bananas, potatoes and yogurt or low-fat or fat-free milk.