Nutrition of Young Athletes

fodder for Young Athletes Heather Rushing Houston society College November 11, 2011 Abstract Re chase surrounding the sustentation of teenage athletes suggests that they be at risk for becoming deficient in most of their vital nutrients. some promotes agree thither is concern for this issue, just at present they fear they do non have enough information on how to fix the problem. This literature tummyvas includes several professionals and experienced groups opinions and highlights the substances to tackle the issue of nutritional deficiencies and the umteen mechanical presss sm whole athletes face. Nutrition for Young AthletesYoung athletes face a multitude of challenges especially those that surround their diet. The social, emotional, and physical aspects of their growing bodies seat present unique dilemmas that p arnts of green athletes may not know how to approach. When training them on the proper techniques to be an all-star player it should always include a wel l-balanced diet on with positive af unassailableations. For those who are looking for solutions to a proper diet for young athletes, busy lifestyles, pre and post activity meals and emotional pressures dietitians and doctors are finding the adept information.It may be demanding for parents when unrivalled or more of their children are athletes. This force out challenge their abilities to multi-task and un legal diet choices may result from a feverous family sporting lifestyle. Carmen, a mom and article writer from gatorade. com, gives the busy parent stand byful tips on how to choose better options from fast- aliment menus. Tralimentation the family does not have to inhabit of greasy burgers and fries all(prenominal) time one visits McDonalds, but choosing one of their snack wraps loaded with grilled chicken and the salad with no dressing bequeath only amount to 300 calories (Carmen, 2011).Even Starbucks now offers on-the-go choices that include unclouded fruit plates wit h cheese and protein packed plates that include hard boiled nut and peanut butter. It is important to remember that proteins are just one of the umpteen nutrients undeniable to complete a well-balanced diet for budding athletes. The University of Waikato in New Zealand offers plenty of information for a parent in search of what break officular nutrients are needed and in what amounts. The nutrients that should compose young athletes diet are under two categories, Micro and Macro.Under the micronutrient folk are calcium, iron, B-complex vitamins, and zinc. These vitamins and minerals are only needed in small amounts but are essential to the growth and development of children including their immune consumptions (The University of Waikato, 2011). Macronutrients, which are needed in large amounts, include the energy suppliers carbohydrates, proteins, and spicys (The University of Waikato, 2011). sure research suggests that more young athletes are showing deficiencies in all of t hese nutrients (Nisevich, 2008).To gain the proper amounts of vitamins and nutrients one should look first to food sources. Although there are vitamin supplements for young children, supplements are not the ideal source for these nutrients. atomic number 20 rich foods such as milk, broccoli and other green vegetables tide over the growth of bones and change magnitude their mass they also support in the contraction of muscles and the impulses of nerves (Nisevich, 2008). Iron, which can be found in nerve and beans, is a major player in the role of energy metabolism of carbohydrates, protein, and dilates (Nisevich, 2008, para. ). Zinc and B-complex vitamins which include folic acid, niacin, riboflavin, B6, B12 and thiamin are used primarily to help the blood. Zinc supports tissue growth and wound healing while B-complex vitamins help to keep muscles from getting sore and importanttain cognitive brain function (Nisevich, 2008). If a diet is well-balanced in meats, fish, beans, a nd diary those vitamins and minerals should be in adequate levels within the body. Consciously selecting what goes in the bodies is the key to living and acting at ones best.When young athletes are exposed to straining workouts pre and post activity meals as well as proper hydration are all crucial for their bodies. Activities lasting for at least one and one-half(prenominal) to two seconds should be considered strenuous, especially sports such as rowing, cross-country running, and hawkish swimming (Gavin, 2011). On a big day of activities meals should be effrontery three hours prior to the event that deliver ample amounts of carbohydrates and low fats (Gavin, 2011).These types of food are converted into energy and the body will utilize them end-to-end the activity. Adding pricy carbohydrates such as whole grain cereals with low fat milk, peanut butter on whole wheat toast with half an apple, or lean meat on a pita with orange tree juice are ways to pack energy boosting food s into snacks (Baylor College of Medicine, 2004). Planning a healthy snack can benefit young athletes especially during feats. Before, during, and afterwardsward an event are times when it is crucial to hydrate. It is needed on some(prenominal) levels for the body to function properly.Water supplies energy, strength as well as coordination and parents, coaches and young athletes should know that even mild dehydration can affect achievement (Gavin, 2011, pg. 2). According to Collins (2007), a noted dietitian, drinking 5-9 ounces of water every 15-20 minutes depending on age and size is recommended. Collins (2007) also mentions that parents can weigh children before and after an event to determine how much bland has been confused, drinking one cup per half pound they have lost will replenish their bodies.According to a cognize medical educator, Mary Gavin (2011), after exercising for sixty to ninety minutes, the body has used up its quick available sources of energy so sports drinks may be a good choice for kids who participate in strenuous activity for more than an hour (p. 2). The nutrients in sports drinks such as sodium and potassium are just what athletes need when they are active for long periods to fill in what was lost through sweat, but water should still be their main source of hydration (Gavin, 2011). Sports have long been associated with proving how tough you are through ruggedness and strength.In my opinion, these attributes can be helpful as well as harmful to an impressionable child athlete. Teammates that seem stronger and better can create a poor self-image within a young athlete who doesnt obtain he or she fits the physical criteria that coaches are looking for. Devastating effect can result from forcing the body to achieve optimal appearance. Athletes may increase weight and mass by overeating to try and reach sought after outcomes while unknowingly putting their selves at risk. When a person overeats, the food the body cant imm ediately use gets stored as fat (Gavin, 2011, p. ). Other types of athletes may try crash diets to lose weight for sports exchangeable wrestling, gymnastics, swimming and dance. This behavior leads to less strength and endurance and poor affable concentration (Gavin, 2011, p. 2). It is easy to buckle under the pressures of sports, but an emphasis on positive self talk and giving pats on the back for a job well done go a long way in a child. Reminding a child that it is just a enlivened and everyone gets hurt and feels pain can bring feelings of lowered self-confidence into perspective.When the media splashes drug use and misconduct of famous athletes who children idolize in the news can create challenges for the child and the parent. It may help to explain the hard realities of the pressures to performance to a child by instilling simple values that kind their existence. In my opinion, simple values will give them a firm footing in life and a level head when they are faced with challenging life decisions. The list of questions concerning nutritious foods and sports pressures are endless.The known facts well-nigh micro- and macro-nutrients help tremendously when it comes to preparing snacks for young athletes and their sporting events. Fast-food choices can now be made without ruining the waistline from meals that contain excess calories and fat, whence giving relief to busy parents of young athletes. Overeating and under eating are becoming a higher priority among doctors, dietitians and parents. As the pressure to perform is increasing, the need to educate young athletes and their parents on proper nutrition is paramount.The parents ability to obtain accurate information about nutrition from trusted bloggers, doctors, and dietitians can make the process of raising healthy young athletes much easier. References Baylor College of Medicine (2004, November 4). Proper nutrition should be part of training young athletes. Retrieved from Baylor College of Medic ine, Houston, USDA/ARS Childrens Nutrition Research inwardness website http//www. bcm. edu/cnrc/consumer/archives/athletes. htm Carmen 5, CafeMom user (2011, October 11). Articles & Advice Supplemental material. Healthier Fast Food Options.Retrieved from http//www. gatorade. com Collins, K. (2007, May 25). Nutrition Notes Supplemental material. Fuel your young athlete for peak performance. Timing, size and type of meals enumerateso do fluids. Retrieved from http//www. msnbc. msn. com Gavin, M. L. (2011, November). Feeding Your Child Athlete. Retrieved from The Nemours Foundation, Kids Health website http//www. kidshealth. org/parent/nutrition_center/dietary_needs/feed_child_athlete. hypertext markup language Nisevich, P. M. (2008, March). Sports Nutrition for Young Athletes Vital to Victory. Todays Dietitian, 10, no. 3, 44. Retrieved from