Athlete training should include instruction food is not tolerated well before training. Athletes youth to understand the importance of fuel and food events immediately to repair itself.
Pregame plan
Pregame meals meals eaten three to six hours before the game or other activity. The purpose of the pregame meal is to keep blood sugar levels within the normal range and increase existing glycogen stores so that the athlete is the maximum amount of fuel for the event. Pregame meal should easily digestible, but filling enough for an athlete to avoid hunger during the competition.
It usually takes about three to four hours to fully digest and absorb the regular mixed meal. As long as there is enough time to digest, pregame meal anything carbohydrates, protein and fat layer, and the athlete can know it very well tolerated.
Because fat takes longer to empty from the stomach, make sure sense, fried or fatty foods for the game (and most days) to avoid. Eating high-fat foods can lead to inertia, because the energy they provide energy without carbohydrate-rich foods are also available. Foods rich in fiber, such as bran cereals, even should the training be avoided. The fibers can cause cramps and bathroom visits need to inappropriate times.
Athletes in the events in a short, intense bursts like sprints, short distance swimming or rowing to compete, should be allowed before the start of their battle to avoid empty stomachs nausea. At a time of intense activity, the muscles that work to channel the flow of blood from the stomach, causing discomfort when practice began even the food in the stomach.
For some athletes, eating lots of snacks with carbohydrates one hour before the event Fuels. A fruit, energy bars or crackers should be easy to digest. Some athletes can tolerate what they eat. Others believe that drinking a carbohydrate drink such as juice is easier than eating. All this depends entirely on the individual. Regardless of athletes choose pregame meal trusted his body and good taste. This is not a good time to try new things.
Early morning events encourage athletes to get up early enough time to eat is. Carbohydrate meal helps increase muscle glycogen to exercise in the morning. At least there are athletes drink box drink juice and eat a granola bar.
During the event
Athletes know the phrase "the wall", but usually associate with stayers deplete glycogen stores and run out of gas. In fact, to take a stand against the wall in any sport. Football, soccer and tennis the use of glycogen fuel intense stop-and-go joint activities for this sport. Without snacking and consumption during these long games, athletes quickly exhausted and on the wall.
If the muscles are well fed, well glycogen stores at the beginning of the event, the more I do it, though. Also during the event it receives fuel to encourage athletes to take advantage of breaks in action to eat or drink digestible, carbohydrate-rich foods such as fruits, energy bars or sports drinks. You feel more energy throughout the event.
Rekindling
What to eat after the first few minutes of exercise or competition, known as "Recovery meal." This small meal is the most important and undervalued part of the training. This sets the stage for how the athlete feels rest of the day and for the next day or training competition.
Restoration eat almost reload muscle glycogen. Fifteen to 30 minutes after your workout, your muscles are like sponges waiting to glycogen stores, which is only used to fill. If you athletes at the moment of justice in the area, take a trip. If you miss the window of their opportunities, they are slow and sluggish feel the next meeting.
The carbohydrates and protein seems to restore the most effective combination of glycogen. Eat a snack (like a banana yogurt) to the end of the session for 15 minutes and then eat a normal meal two hours later to maximize muscle absorption.
Many athletes can not easily or do not want to eat immediately after training. In such cases, drink a sports drink or diluted juice is a good first step for filling the tank. Athletes who want to lose weight often do not want to eat immediately after exercise; rationalize. a lot of calories and should not replace them immediately Indeed, the recovery of the diet often helps athletes overeating include later in the day. Note that the rest of the meal only eat a small episode - it's breakfast, lunch or dinner.
Plan meals for athletes is a challenge, but the payoff will be profitable. Young athletes feel much more energy when you have time for breakfast, lunch and dinner to take. They are more productive exercises when completed properly, and to better manage their day. If the families involved in these meals, we will all benefit.
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