Power young football player
Power young football player. Proper nutrition of young football players. Junior Football Player Diet.
Proper nutrition of young football players is slightly different from the recommended food for children of the same age category. First of all, because children who are actively involved in sports with increased motor activity (and that is exactly what football is), are experiencing great physical and emotional stress. Naturally, they consume more energy that needs to be replenished. In addition, we should not forget that young athletes, as a rule, have a more rational and faster metabolism than ordinary peers.
On this basis, it is necessary to fully replenish the body with necessary substances, minerals, vitamins. It is necessary to teach the child to take himself seriously and take food in strictly the allotted time. But parents must follow what their child eats and “steer” unnoticed for him and, if necessary, correct his diet. A good meal should be at least 2 hours before a workout. For 40 minutes a glass of sweet tea with quickly digestible carbohydrates (biscuits). After a workout, you can eat no sooner than an hour.
In principle, nutrition in terms of composition and constituents (not in quantity) for 7 years of age is not much different from nutrition for 16 years old. First of all, these are products containing proteins. Low-fat boiled meat, better beef, chicken, boiled eggs (but not more than 2-3 per day). Fatty meat is best avoided, as it is an excessive burden on the liver. From dairy optimal cottage cheese, also low-fat - a reliable source of protein and calcium for the body. Useful kefir, ryazhenka, low-fat sour cream.
Young athletes need to get a little more (approximately 20-25%) with food, more vitamins and other nutrients, as their metabolism accelerates during exercise. Therefore, greens, fruits, berries, vegetables should always be present in the menu. Restrictions are necessary only for hot spices, onions, garlic - i.e. those that contain a lot of sulfur-containing amino acids or aromatics and load the same liver. They should be included in the menu, but it is advisable to do it after training. Of the fruit restriction applies to pears, plums and some similar, also dried apricots and prunes, which have either a laxative or a strong effect on the stomach. These fruits are also desirable to use after workouts and games. The best fruit set for a football player are apples, oranges, bananas. Watermelon and cantaloupe are good for replenishing water balance; in addition, watermelon contains the amino acid citrulline, which regulates water metabolism in the body. Raisins, dried apricots, prunes are good for the heart muscle. Twice a year, in November and April, you can give your child vitamin complexes. Ideally, your doctor should prescribe these, but you can purchase them yourself.
Many children love sweets. It `s naturally. In addition, sucrose, which consists of glucose and fructose, is a valuable source of energy. But, naturally, excessive consumption of sweets to the detriment of normal nutrition is harmful. Here the "golden mean" is important. In addition, high blood sugar can adversely affect not only sports, but also health in general. Therefore, a lot depends on the parents and their attentive attitude towards the child. It is worth trying to replace sucrose with natural sweets, such as honey.
With high physical exertion, the body overheats. It is cooled mainly by evaporation of sweat from the surface of the skin. Therefore, it is important for the child to properly correct the lack of water in the body and bring the water-salt balance back to normal. All children are different: some sweating is strong, others do not sweat at all - this is genetically determined. Therefore, the child should drink as much as he wants, of course, within reasonable limits. In the summer, for a teenager with active occupations, it is about 2-2.5 liters per day. In winter - a little less. It is necessary to give preference to mineral water, compotes, tea. Water and any drinks must be non-carbonated, not very cold and not very hot. It is worth remembering that 95% of the drunk liquid is absorbed in the human body in the colon, so the feeling of thirst with a sufficient amount of drunk liquid passes after about half an hour. This must be remembered in order not to drink more than necessary, since the excess fluid in the body loads, first of all, the cardiovascular system and this can be dangerous. Drink often, in small sips, as the center of thirst in the hypothalamus responds to the number, not volume, of sips necessary for a feeling of short-term saturation.
All soda drinks are strictly contraindicated for football players, especially colas, forfeits, etc., any containing artificial ingredients, also chips, spicy seasonings, seeds (especially before playing games or training). Explain to your child that fast food, which is now popular, is not food for a real football player. If possible, food should be frequent, up to 5-6 times a day, but in small portions. The optimal meal time before the game for young football players is 3-4 hours, before workouts - a little less. It is necessary to avoid both late, after 20-21 hours, dinners, and very early breakfasts, when the child’s body is still asleep.