Nutrition + fitness

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Health & Fitness

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Nutrition + fitness

Choose a protein and carbohyrdate meal(like a turky or Chicken sandwich, cereal and milk, chicken noodle soup and yogurt, or pasta with tomato sauce)

Teen athletes get plenty of protein through regular eating.


Nutrition + Fitness

Eat a meal 2 to 4 hours before the game or event:

Drink a quart of milk every day for three to four months to drink as much blood as your heart pumps in one hour

Performance level likely doesn't require a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts.

Experts recommend that athletes drink before and after exercise as well as every 15 to 20 minutes during exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. But don't force yourself to drink more fluids than you may need either. It's hard to run when there's a lot of water sloshing around in your stomach!

Consider not eating anything for the hour before you compete or have practice because digestion requires energy — energy that you want to use to win. Also, leaving food in the stomach, can make you feel full, bloated, crampy, and sick.

Calcium helps build the strong bones that athletes depend on, and iron carries oxygen to muscles.

A Guide to eating for Teen Athletes


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