Young people who want to spare time for school, classroom and social activities, as well as to include sports
in the distressing conditions of the age, may turn to the wrong choices
about their nutrition in this rush. In terms of easy accessibility, consumption of non-nutritive products such as fast food, packaged products, carbonated drinks and
sugary foods can replace healthy foods. Whereas
, all young people, whether they do sports or not, need to be very careful about nutrition in order to complete their growth and development processes and to meet their daily
power needs.
Depending on the activity, young people need power in the middle of 2000 to 5000 kcal per day
.
“Just as a car can move more efficiently with a full tank, your body also needs “food fuel” in true medicine for maximum
performance.
Well, what happens if young athletes aren’t fed enough? The required high performance cannot be achieved and muscle
may be destroyed instead of produced. Athletes who do not get enough calories daily may not be able to maintain their ideal weight, except that they cannot be as fast
and strong as necessary.
Diet
In sports branches that do not accept excess weight – swimming, dance, gymnastics, etc. – sportsmen may feel pressure to lose weight
. Therefore, they may resort to the wrong procedures
for rapid weight loss. Unconscious choices such as multiple calorie restriction, fad diets, one-way diet, and slimming
pills can cause both growth problems and significant
health risks in young girls and boys.
If a trainer, sports trainer or group friend says you need to diet
, first talk to your doctor and have the necessary analyzes done, then talk to a dietitian who specializes in athlete nutrition
.
Water
Sportsmen need more fluids than non-athletes. Don’t wait to be thirsty
to drink water because your body has already started to lose water when you feel thirsty…
The body throws out a large amount of fluid with sweat during sports and this waste should be replaced as soon as possible
is required. However, consuming too much liquid during sports also causes swelling and discomfort in the stomach.
Water requirement varies depending on the age, height, physical activity level and surrounding temperature of the person.
On average, drinking a glass of water at room temperature
at intervals of 15-20 minutes before, after and during sports is valuable in terms of maintaining physical performance.
Which beverages besides water should be consumed and how much? Although we know that no liquid
can replace water, in case of need, athlete’s drinks
can be consumed by paying attention to the measure. In addition, consuming drinks containing caffeine before sports can increase blood pressure and heart rate
, which can create a feeling of tension and restlessness.
Vitamins and minerals
Vitamins and minerals are not powerhouses, but are valuable nutrients
for bodily functions. E.g; Vitamin D and calcium help the athlete to develop strong bones
, while iron helps provide higher performance by carrying oxygen to the muscles
. In order to get the daily necessary iron; low-fat meat, poultry, fish and green leafy
vegetables should be consumed. Calcium is; It is found in abundance
in dairy products such as low-fat milk, yoghurt and cheese.
Minerals such as potassium and sodium provide electrolyte stability and affect muscle activity during sports
and water measure in the body. Sodium ; It can be taken into the body with some
foods such as cheese, eggs, especially table salt. Foods such as green leafy vegetables, potatoes, bananas, peaches and oranges
should be included in the diet of young people who do sports as expensive sources of potassium. A stable diet with a wide variety of
fruits and vegetables provides
vitamins and minerals necessary for a healthy body and proper sports performance.
If there is no diversity in nutrition, it may be sufficient to take a multivitamin basis under the supervision of a physician
, but it should not be forgotten that the use of high doses and uncontrolled vitamins and minerals may bring more harm than benefit
.
The power of protein
Sportsman youth need more protein than their peers. However, this protein must be taken naturally with a stable
nutrition program.
It is nothing more than a myth
that a lot of protein intake is needed to build big, strong muscles. Protein and regular sports are sufficient for muscle development. In addition, by taking too much protein
, you can damage your body such as dehydration, calcium loss and even kidney problems.
Fish, low-fat meat, chicken, turkey, eggs, milk and its products, peanuts and peanut butter are protein-rich
foods.
Carbs
Carbs provide athletes with a complete source of fuel. Carbohydrate restriction or
long-term low-carbohydrate diets cause the athlete to feel tired and worn out, resulting in
sports performance being negatively affected.
Empty calorie sources containing easy sugar, such as chocolate or sugary snacks, are not healthy
for both athletes and non-athletes as they do not contain other necessary
nutrients. In addition; If such foods are consumed quickly before the exercise, they can give the athlete a rapid
“energy burst”, then cause sudden lockdowns and eventually depletion of power
before the sports program ends.
It is recommended for sportsmen to consume complex carbohydrates instead of easy carbohydrates, in terms of their performance and
health. Bread, rice, pasta, bulgur, legumes and vegetables
contain complex carbohydrates; It provides better control of blood sugar. Preferring these types of foods
containing unprocessed whole grains (for example, brown rice,
oatmeal, whole grain breads, etc.) instead of processed ones) gives the athlete the necessary strength as well as dietary fiber and
. )
also contributes in terms of other valuable nutrients.
Fat
Every person needs a reasonable amount of fat daily. Especially during sports, the rapid
carbohydrate burning of active muscles causes the body to need fats for long-term power.
When should oils be consumed? Fatty foods can slow down digestion. Therefore, it is necessary not to consume these foods a few hours before or after sports
. At the same time, oils with high saturated fat content such as frying, tallow, margarine
should be avoided.
Experts recommend vegetable oils such as olive oil,
sunflower oil, corn oil and hazelnut oil due to the unsaturated fatty acids they contain in order to be a healthy sportsman.
A colorful table
Different foods contain different nutrients, so if you don’t want to be in poor condition
, your diet should include all nutrients. In order to increase the bioavailability of nutrients
, it is very important to consume them in real combinations. E.g; Oranges contain vitamin C
and carbohydrates, while red meat is rich in iron and protein. Thanks to the ability of vitamin C to increase the absorption of iron
, a glass of fresh orange juice
to take with red meat can be a good choice.
Nutrient cluster Nutrients it contains Recommended for young sportsmen
daily measures
Milk, yogurt, cheese Calcium, protein, vitamin A
and riboflavin(B2) )
3 servings per day
1 serving sizes;
• 1 glass (200ml) milk
• 1 glass of yogurt
• 1 slice of low-fat cheese
Red meat, chicken, turkey,
legumes, egg
and peanuts
Protein, thiamine (B1),
riboflavin(B2), niacin, iron
and zinc
2-3 servings per day
1 serving sizes;
• 3 meatballs cooked red
meat
• 1 egg
• 1 cup of dried legumes
• 4 dessert spoons of peanuts paste
Vegetables ( whole yellow, dark green
leafy and starchy
vegetables and fresh vegetables
juices)
vitamin C ( tomatoes, broccoli
and Brussels sprouts), vitamin A
( carrots, broccoli, spinach,
zucchini and potatoes)
3-5 servings per day
• portion sizes;
• 4 tablespoons cooked
vegetables
• Raw
vegetables
• 1 glass (200ml) Vegetables
juice
Fruit and fresh fruit juices
Vitamin C (citrus and
juices, melon and strawberry), A
vitamin (apricot)
2-4 servings per day
1 serving sizes;
• 1 medium apple, banana or
orange
• 1⁄2 grapefruit
• 1 glass of fresh fruit
juice
• 1⁄2 glass of grapes
• 1 handful of dried fruit
Bread, oats, rice and
pasta
Complex
carbohydrates (starch and dietary
fiber), minor amounts of protein, B
vitamins and iron
4-6 servings daily
1 portion sizes;
• 1 thin slice of bread
• 3-4 tablespoons
cereal, oats
• 2 tablespoons cooked
rice, pasta
• 2-3 biscuits, rusk
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