This article pinpoints the importance and attention we as parents and coaches should give to the nutrition of our athletes. Even though we have very busy lives,we need to consider the damage we do short and long term when we feed our children fast food and highly processed foods anytime especially after work outs and track meets. A little more effort to the nutritional aspects of a well rounded athlete goes very far in training, injury prevention and proper growth and development.
Based on a series of experiments, University of Illinois scientists say swifter recovery occurs when foods containing leucine, a branch-chained amino acid, are eaten immediately after intensive workouts. Leucine is found in protein products such as meats and dairy products.
“Leucine appears to have a specific, and apparently unique, impact on skeletal muscle,” said Donald K. Layman, a professor of nutrition. “It stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. What really surprised us was that its activity is not seen when leucine or protein is consumed before or during exercise. Instead it has a dramatic impact on protein synthesis during the recovery period after exercise.”
– Immediately after exercise, consume a low-fat, protein-rich food such as lean lunch meat , a low fat ounce of cheese(string is good) and a small apple or a protein drink(with no HFCS) or Protein bar. Also include plenty of carbohydrate-rich fluids.
– Maintain a balanced diet that contains carbohydrates, fat and protein, with the protein making up 30 percent of the calories, at every meal, including snacks.
Children are growing and need the healthy building blocks of Protein and Carbs and good fats to perform at there best.
www.trackmom.com
University Of Illinois At Urbana-Champaign (1999, July 13). Eating Proper Foods At Right Time After Exercise Can Speed Recovery. Science daily Retrieved December 9, 2007, from http://www.sciencedaily.com? /releases/1999/07/990713073730.htm
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