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By leon2014, Oct 1 2016 06:10PM

The child's diet differs from an adult. In younger age do not feed only to fill the energy expenditure and renew cells, they also feed to grow and create new cells. So the variety and quantity will be more important than in adults.

        But what about children and teenagers doing sports more or less intense and regular? How to adapt their diet to fill the most important energy expenditure? How to feed them to enable them to develop their skeleton and muscles?


1-A good diet for a young athlete

For those who do sports for fun or to become the best, different rules of life must be respected:

  Practice training regularly,

Getting enough sleep to recover and be fit for future efforts,

Do not consume alcohol and tobacco,

Have a healthy and balanced diet to cover energy costs caused by sport.

  The power of the young athlete should be balanced and varied to provide a regular and sufficient quantities of all essential nutrients. This applies all year for all children, but it is especially important for sport children. Then this supply must be adapted to the age of the child, his sport and to the period. Indeed, the power will be different during training, during competition, before exercise, during exercise, after exercise ...


To win it takes energy:

{C} {C} - Basketball = 369-450 Kcal / h

{C} {C} - Running = 600-936 Kcal / h

{C} {C} - Cycling = 213-385 Kcal / h

{C} {C} - Football = 400 to 480 Kcal / h

{C} {C} - Handball = 471-565 Kcal / h

{C} {C} - Fight = 561-673 Kcal / h

{C} {C} - On = 213-256 Kcal / h

{C} {C} - Swimming = 855-930 Kcal / h

{C} {C} - Tennis = 303-363 Kcal / h

{C} {C} - skiing = 390-430 Kcal / h


2-Eat well to feed your muscles

A working muscle uses energy more the work is intense and long, more energy expenditure is, the more muscle will need "fuel". The two main muscle fuel are carbohydrates (glucose, starches, vegetables, fruits, sugars) and lipids (fats). For short but very intense exercise, muscle fuel reserves will not be used during exercise but during recovery. Indeed, the main fuel of a very short and very intense effort will glucose circulating in the blood. If exercise continues, the glucose reserves (called glycogen) stored in the liver and muscles will be solicited. For the years of very long duration, the muscle will also use the fat stored in adipose tissue (called triglycerides).

       The amount of nutrients to consume will depend on the duration and intensity of the effort applied by the athlete: a golfer who spend several hours on the green walking spend on average 2500Kcal / day, a cyclist in the Tour de France spend on average 6500Kcal / day.

Intense sports and short durations (gymnastics, sprinting, skiing, swimming ..) mostly require carbohydrates. So after the last meal (to take 3 hours before the start of the competition), a waiting operation will maintain a constant level of blood sugar. It should be taken every 30 minutes between the end of last meal and 30 minutes before the start of the test, in the form of sugars slowly absorbed.

       Team sports (football, basketball, rugby ...) have medium-length games and high to medium. Only a ration of waiting 30 minutes before the game and a ration halftime will be needed.

   Endurance sports (road cycling, running, biking, skiing, hiking, cross-swimming ...) are long-term efforts, of medium to high intensity. Feeding during the race will be crucial to avoid a drop in energy reserves, it will couple the sugars rapidly absorbed and slowly absorbed throughout the test.


3-The nutrients of the young sportsman

The distribution of nutrients young athlete will be entirely conventional: 50-55% carbohydrates (up to 60% during competition), 25 to 30% fat (depending on time), 15-20% protein ( depending on the sport).

 

      Carbohydrates, preferred fuel of short exercises, but also used in the efforts of longer duration, they differentiate into:

       - Carbohydrates with high glycemic index (or rapid absorption) which allow immediate supply of energy. A priority in the effort or just before exercise. Example: sugar, cereal bars, white bread, fruit juice, syrup ...

     - Carbohydrates with a low glycemic index (or slow absorption) that allow the renewal of glycogen stores, and prolonged energy supply. A preferred 2 to 3 hours before exercise, and small bites during a long effort. Example: pasta and brown rice, wholemeal bread and cereals, potato ...

Lipids, fuel exercises very long, are found in all fats: butter, oil, cream; and in many foods as hidden: meats, red meat, fish, eggs, pastries. Fats provide essential fatty acids and antioxidants, essential vitamins for the sport. It will be important to vary the sources of fat (different oils, margarine, butter, red meat, white meat, fish ...).

 

Proteins of animal origin (meat, fish, eggs, dairy products) or vegetable (cereals, legumes), they provide the building blocks of muscles and body tissues. Protein intake should be done in plant and animal forms, focusing on animal proteins which exhibit better qualities than vegetable protein.

 

Micronutrient the sports that are vitamins and minerals must be present in sufficient quantity and variety. For this a varied and balanced diet is enough to cover the needs of the athlete. The supplements are unnecessary and eliminated by the body. Micronutrients are used for the proper functioning of organs to tissue renewal, and the proper use of other macro and micronutrients.

Dairy products are excellent for young athletes through their richness and diversity in macro and micronutrients. Milk contains:

 

protein needed muscle development,

Vitamins A, D and Group B playing a vital role in the body and energy expenditure,

Calcium necessary for the solidification of bone and muscle contraction,

Carbohydrate energy suppliers,

 essential water for hydration.

 

In addition to the nutritional variety, milk is the best source of calcium for our body (calcium 300mg = 2 = yogurt cheese 300g = 30g Emmental = 1 / 4L of milk), and proteins of high value nutrition (8 to 10g of protein content in 1 / 4L of milk = 1 egg = 50 g of meat or fish). And milk and dairy products provide the sports fasting harmonious growth and optimal bone mass. They also help cover the increased energy needs related to his sport.


4-In practice: feeding the young sportsman

In training period, the athlete needs to make reservations, simply structured 4 meals daily drawing sportingly in all food groups.

 

 menu for a sports teenager (about 3000Kcal / d), the amounts may be adjusted according to age and Sports played:

  Breakfast :

 - 1 milk

 - 1 cereal product (bread, cereal, toast)

 - Butter 10g

 - 2 tbsp jam or honey

 - 1 egg and 1 slice of ham

 - 1 fruit or 1 glass of fruit juice or puree 1

 Lunch :

 - 150g of crudity or salad oil + 15g (vary the type of oil)

 - 150g of meat or poultry or fish

 - 200g apple earth or wholemeal pasta or cooked brown rice

 - 200g of cooked vegetables

 - Butter 10g

 - 1 milk

 - 1 fruit or compote 1

 - 3 slices of bread

 Snack:

 - 1 cereal product

 - 1 milk

 - 1 fruit compote or 1 or 1 small glass of fruit juice

 - 1 drink (tea, water, syrup)

 Having dinner :

 - 1 vegetable input (soup or crudeness + 10 g of oil)

 - 100g of meat or fish

 - Green vegetables 300g

 - 200g apple earth or wholemeal pasta or cooked brown rice

 - 1 milk

 - 2 slices of bread

 - 1 fruit or compote 1


Eat to Win: the last meal before the test should be taken at least 3 hours before the start of the effort. This last meal like lunch or breakfast (depending on the time of the competition) of the training period.

       After this last meal, a waiting ration should be added does, with different frequencies depending on the sport. This ration consists of a sports drink (see Article hydration sports) and cereal bars or dried fruit or low-fat cookies.

      During exercise, taking care to avoid dehydration (drink 3-4 sips every 20 minutes to precede thirst), preferably by consuming sports drinks. For the years of over an hour, it will add the consumption of solid food to renew glycogen stores.

Eating to recover after the test the first recovery operation aims to:

 

    Rehydrate, even if you drank during exercise,

    Dispose of waste caused by stress,

     Replenish glycogen stores,

    Avoid muscle wasting (if the body lacks energy it will use the proteins that will not be used to replenish the damaged muscle during exercise).

 

So at the end of the test, it will drink every 15 to 20 minutes for 2 to 4 hours after stopping the effort. The recovery drink should contain carbohydrates and protein, ideally drinking milk with syrup or cocoa-flavored powder or milk and fruit juice. This intake of protein and carbohydrates will also occur in solid, 1 hour after the end of the test, with biscuits, cheese, wholemeal bread, ham ...

 

The following dinner the test will bring a maximum of carbohydrates and proteins, but also lipids (except if a second competition is scheduled the next day):

- Vegetables input (preferably soup to rehydrate)

- Meat, fish or egg

- Apple 300g ground or wholemeal pasta or brown rice

- Butter 15g

- 1 milk

- 3 slices of bread

- 1 fruit or compote 1

- Nut 15g

 

The day after the event, all the meals look like the meal of the training period. However, greater consumption of fat will be allowed during the day for sport practicing an endurance sport.





By leon2014, Sep 23 2016 08:57PM

Often feared footballers in the early season, yet the physical preparation plays a vital role in the drive. To improve your performance or prevent injury to you, regular exercises as sheathing help you make a good season. Zoom on this easy and beneficial exercise for the whole body!

 

Why do the cladding?

 The sheathing allows you to develop all your core muscles, including the abdominals (rectus, crosses, oblique) and back-end. This also protects your body from possible injuries related to a weakness of these muscles, very busy during football practice.

 The still work (isometric) helps you increase your muscle strength and balance. Two useful elements in football, in duels for example!

 

What cladding exercises achieve?

 Here are 3 basic exercises cladding for football. Remember to breathe and stay hydrated to periods (rest for a period equivalent to the exercise time, ie about 1 minute).

 As always, we recommend that you perform these exercises under the supervision of your coach or a professional to avoid bad posture ...

 

Sheathing before (2 sets of 1 minute)

 1. Position yourself face down on your elbows and toes, back straight

2. Hold 30 seconds

3. After 30 seconds, lift 10 / 15cm right arm and left leg simultaneously

4. Hold for 10 seconds

5. Raise 10/15 cm the left arm and right leg simultaneously

6. Hold for 10 seconds

7. Find the initial position and hold 10 seconds

8. Release and blow

 

rear cladding (2 sets of 1 minute)

 1. Turn your eyes to the sky, on the elbows or forearms. Lift the pelvis and keep your legs straight up in the air

2. Hold 30 seconds

3. After 30 seconds, raise your legs (still tense) as high as possible

4. Find the initial position and hold 10 seconds

5. Raise both legs (stretched) on the right side

6. Find the initial position and hold 10 seconds

7. Raise both legs (stretched) on the left side

8. Find the initial position and hold 10 seconds

9. Release and blow

 

 

Side cladding (2 sets of 1 minute)

1. Move to the left forearm, hand resting on the ground, the body straight, tight and straight legs. Lift your pelvis.

2. Hold 30 seconds

3. Switch and position yourself on the right forearm, always lifted pelvis and two legs straight and tight

4. Hold 30 seconds

5. Release and blow

 

Extra: the chair (2 sets of 1 minute)

 This exercise allows you to increase your muscle strength in the thighs. You need a wall to make the exercise of the chair.

 1. Go back to the wall, feet apart 20 centimeters and drag flexing the legs to obtain a 90 ° angle between the trunk and thigh and between the thigh and leg.

2. Hold the position as long as possible. A footballer must be able to hold about 1 minute.

3. Release and blow

 

 

With these exercises, you manage to increase your muscle strength, upper as lower body. Ideal to withstand the shocks on the ground while keeping your body!


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