Healthy nutrition is the basis of health and beauty of any person, not just an athlete. Normalizing the diet, giving up bad eating habits - this is probably the shortest path to health and harmony. Adhering to the right diet is not as difficult as it might seem at first glance. As often happens, the main condition for success is gradualism and consistency.
Instructions
Step 1
The nutrition of a child is especially important, because childhood is the time when a reserve of strength is laid for the rest of his life. Alas, children and adolescents are not prone to healthy eating. This is evidenced by the statistics of an increase in the incidence of diseases of the gastrointestinal tract among children, and a significant increase in cases of alimentary obesity or underweight. For modern children, nutrition is of increased importance, as it is associated with the acceleration of the pace of their lives, an increase in the information load. Indeed, a few decades ago, the lifestyle of a child and adolescent was completely different.
Step 2
So, the need for calories in a teenager 14-17 years old, engaged in such sports as skiing, cycling, rowing, can be 4600 kcal per day, the need for proteins increases to 150 grams per day, and in vitamin C - up to 170 mg per day, which significantly, by an order of magnitude, exceeds the need for these food components in his "usual" peer, the need for microelements also fundamentally changes.
Step 3
It is important to observe the usefulness of the protein composition of food - without this, the athlete will not show a good result, and the body will work in conditions of a deficiency of amino acids.
Step 4
The fat composition of food should be related to the protein composition approximately as 1: 1, while it is necessary to remember about polyunsaturated fatty acids, the source of which are vegetable oils, sea fish meat. The share of vegetable fats should be 25-30% of the total body fat. In light of the fact that the nutrition of the younger generation today is generally characterized by a deficiency of microelement composition, this is of particular importance for athletes.
Step 5
Achieving a rational athlete's diet is not an easy task, especially given the busy schedule of a child's day. Five to six meals a day with a full educational and training load becomes almost impossible. The so-called products of increased biological value come to the rescue, they can and should be used taking into account their safety and nutritional value. There are a lot of such products on the modern market, the choice of a specific one is the task of a trainer and a sports doctor. The contribution of these food additives to the total calorie content should not exceed 20%, and their use in large quantities should not be prolonged.
Step 6
There is no one-size-fits-all diet for athletes that meets the nutritional needs of every athlete at any age and at any phase of the training cycle. In each case, the development of the diet is the responsibility of the coach and the sports physician of the team.
