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Nutrition
and Sport
Go into any supermarket or newsagent and you'll see dozens of special 'sports' foods and drinks. They'll look pretty stylish. Most of them will promise to give you 'extra energy' or a 'winning boost'. They'll also cost a fair bit and their benefits will be minimal. The best way to get the right kind of nutrition for sport and exercise, whether it's football, swimming, running, tennis or whatever, is really the same as it is for everyone else - eat a healthy, balanced diet. It will contain all the energy, minerals and vitamins you need for performance - and for growth.
Don't diet
The last thing your body needs if you are involved in even mildly strenuous physical activity is to be starved of goodness, especially during your teenage years. Sport increases your appetite and there's nothing wrong with that. So make sure you're getting enough to eat û proper food that is. The odd sugary snack won't do much harm but try to think healthy, and your body will reward you with a good performance.
Water's a winner
Before we consider individual foods for sport, let's take a look at liquids. What should you drink to obtain peak performance? In a word, water. That's what you need most, before, during (if possible) and after any kind of sporting activity. When you get hot, you sweat and when you sweat, you lose water. Sweating is healthy - the body's way of cooling down - but it's easy for athletes to get dehydrated because your thirst sensors are inhibited during physical exertion. Muscles contain 75% water and if they lose any of it, you lose strength. That's why it's important to hydrate your body in advance by drinking plenty of water and to top up whenever you can during exercise. Avoid sweet or caffeinated drinks like Cola. They'll only make you thirstier and can give you stomach aches
Food for sport
You might have heard of 'carbo loading', when athletes eat rice, pasta or other complex carbohydrates several hours before competing. They do this to stock up on glycogen, a short-term store of energy held in the muscles and liver that can be utilised during performance. It's fine for you to eat plenty of carbohydrate before a sporting event. But never eat only carbohydrate, or any nutrient in isolation. Variety is important because you've got to keep the balance right.
Protein - the myth
Increasing your protein intake won't improve your sporting performance, contrary to what many people think. If extra muscle is what you're after, lack of protein is rarely the problem. Including foods like fish, chicken, meat, dairy products and nuts in your meals each day will give you all the protein you need.
Doing well on vitamins and minerals
On the other hand, if you're looking for extra strength it's vital you get enough muscle-building vitamins and minerals such as zinc and Vitamin B6. Zinc is found in whole grain foods, legumes, nuts, seeds and dairy products. B6 comes in the same foods, plus avocados, bananas and most fruits.
Regular endurance exercise such as running and cycling will increase your need for antioxidant nutrients like Vitamins A, C and E. These help your body use oxygen and detoxify the waste products of making energy. Again, a diet rich in fresh fruits and vegetables, organic if possible, and whole grain foods should provide as many of these as you need.
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