In the difficult conditions of the age, young people who want to devote time to school, private teaching institutions and social activities as well as sports
can tend to make wrong choices about their nutrition in this hustle and bustle
. In terms of easy accessibility, consumption of non-nutritional products such as fast food, packaged products, carbonated drinks and sugary foods can replace healthy foods. However
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 meet their daily
energy needs.
The activity they do. Depending on the situation, young people need between 2000 and 5000 kcal of energy per day.
“Just like a car moves better with a full tank, your body also needs maximum
>needs the right kind of “nutritional fuel” for performance.”
So, what happens if young athletes don't get enough nutrition? The required high performance cannot be achieved and muscle destruction may occur instead of muscle building. Athletes who do not take in enough calories daily may not be able to be as fast and strong as necessary, but may also not be able to maintain their ideal weight.
Diet
In sports that do not accept excess weight - swimming, dancing , gymnastics, etc. - athletes may feel pressure to lose weight
. For this reason, they may resort to wrong methods for rapid weight loss
. Unconsciously unhealthy choices such as excessive calorie restriction, fad diets, one-way nutrition, and slimming pills can cause both growth problems and serious health risks in young girls and boys.
>
If a coach, sports instructor or teammate tells you that you need to diet,
first talk to your doctor and have the necessary tests done, then consult a dietician who specializes in sports nutrition
p>
Water
Athletes need more fluids than those who do not do sports. Do not wait until you feel thirsty to drink water.
Because as soon as you feel thirsty, your body has already started to lose water...
The body excretes a large amount of fluid with sweat during exercise, and this excreted fluid is It must be replaced as soon as possible
However, consuming too much fluid during sports also causes bloating and discomfort in the stomach.
The need for water varies depending on the person's age, height, physical activity level and environmental temperature.
On average, exercise Drinking a glass of water at room temperature every 15-20 minutes before, after and during exercise is important to maintain physical performance.
Which beverages other than water should be consumed and in what quantities? Although we know that no liquid can replace water
, sports drinks can be consumed if necessary, paying attention to the amount
. In addition, consuming caffeine-containing beverages before exercise can increase blood pressure and heart rate, creating a feeling of tension and restlessness.
Vitamins and minerals
Vitamins and minerals provide energy. They are not sources of food, but they are important nutrients for body functions. For example; While vitamin D and calcium help the athlete develop strong bones, iron helps achieve higher performance by carrying oxygen to the muscles. To get the daily required iron; It is necessary to consume low-fat meat, poultry, fish and green leafy vegetables. Calcium is; It is found in large amounts in dairy products such as low-fat milk, yoghurt and cheese.
Minerals such as potassium and sodium ensure electrolyte balance, supporting muscle activity during sports
and the body's health. They affect the amount of water. Sodium ; It can be taken into the body with some foods such as table salt, cheese and eggs. Foods such as green leafy vegetables, potatoes, bananas, peaches and oranges should also be included in the diet of young people who do sports as valuable sources of potassium. A balanced diet that includes a wide variety
fruits and vegetables provides the vitamins and minerals necessary for a healthy body and good sports performance
If variety in nutrition cannot be achieved, a doctor It may be good to take multivitamin supplements under control
However, it should not be forgotten that high doses and uncontrolled use of vitamins and minerals may cause more harm than good
.
The power of protein
Athlete youth compare to their peers They need more protein. However, this protein must be obtained naturally through a balanced
diet.
That excessive protein intake is necessary to build big, strong muscles is nothing more than a myth
it is not. Protein and regular exercise are sufficient for muscle development. In addition, by taking too much protein
you can cause damage to your body such as dehydration, calcium loss and even kidney problems.
Fish, low-fat meat, chicken, turkey, eggs, milk and its products, peanuts and pistachios. Pastes are protein rich
foods.
Carbohydrate
Carbohydrates provide athletes with an excellent source of fuel. Carbohydrate restriction or long-term low-carb diets cause the athlete to feel tired and worn out, which ultimately negatively affects sports performance.
Such as chocolate or sugary snacks. Empty calorie sources containing simple sugar are not healthy for both athletes and non-athletes because they do not contain other necessary nutrients.
In addition; If these types of foods are consumed right before sports, they may give the athlete a quick
"burst of energy", then cause sudden locks and eventually exhaustion of energy before the end of the sports program.
>Athletes are recommended to consume complex carbohydrates instead of simple carbohydrates for their performance and
health. Bread, rice, pasta, bulgur, legumes and vegetables contain complex carbohydrates; Allows better control of blood sugar. Preferring unprocessed whole grain products (e.g. brown rice,
oatmeal, whole grain breads, etc.) instead of processed foods of this type will provide the athlete with dietary fiber and dietary fiber as well as the necessary energy.
It also contributes to other important nutrients.
Fat
Every person needs a certain amount of fat daily. Especially during sports, active muscles burn carbohydrates rapidly, causing the body to need fats for long-term energy.
When should fats be consumed? Fatty foods can slow down digestion. That's why a few hours from sports
You should not consume these foods before or after. At the same time, oils with high saturated fat content, such as fried foods, tallow, and margarine, should be avoided.
Experts recommend olive oil, olive oil and olive oil due to the unsaturated fatty acids they contain, in order to be a healthy athlete.
They recommend vegetable oils such as sunflower oil, corn oil and hazelnut oil.
A colorful table
Different foods contain different nutrients, so having a weak condition
If you don't want it, your diet should contain all the nutrients. It is very important to consume nutrients in the right combinations to increase their bioavailability
. For example; While orange contains vitamin C
and carbohydrates, red meat is rich in iron and protein. Thanks to vitamin C's ability to increase iron absorption, a glass of fresh orange juice with red meat may be a good choice.
Food group Nutrients it contains Young athletes Recommended daily amounts for
Milk, yoghurt, cheese Calcium, protein, vitamin A
and riboflavin (B2)
3 per day portion
1 portion quantities;
• 1 glass (200ml) milk
• 1 glass yoghurt
• 1 slice less fatty cheese
Red meat, chicken, turkey,
dry legumes, eggs
and peanuts
Protein, thiamine (B1),
riboflavin (B2), niacin, iron
and zinc
2-3 servings per day
1 serving amounts;
>• Cooked red meat as much as 3 meatballs
meat
• 1 egg
• 1 cup of dried legumes
• 4 desserts spoon of peanut butter
Vegetables (all yellow, dark green
leafy and starchy
vegetables and fresh vegetable
juices)
Vitamin C (tomato, broccoli
and Brussels sprouts), Vitamin A
vitamin A
(carrot, broccoli, spinach,
zucchini and potatoes)
3-5 servings per day
• portion sizes;
• 4 tablespoons cooked
vegetable
• Raw vegetables such as lettuce and spinach
vegetables
• 1 glass (200ml) of vegetables
juice
Fruits and fresh fruit juices
Vitamin C (citrus fruits and their
juices, melon and strawberry), Vitamin A (apricot)
2-4 portions per day
1 portion quantities;
• 1 medium-sized apple , banana or
orange
• 1⁄2 grapefruit
• 1 glass of fresh fruit
juice
• 1⁄2 cup of grapes
• 1 handful of dried fruit
Bread, oats, rice and
pasta
Complex
carbohydrates (starch and dietary
fiber), small amounts of protein, B
vitamins and iron
4-6 servings per day
p>
1 serving quantities;
• 1 thin slice of bread
• 3-4 tablespoons
breakfast cereal, oats
• 2 tablespoons cooked
rice, pasta
• 2-3 biscuits, breadsticks
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