Americans already eat almost twice as much protein as they need, so protein needs for muscle development are being met before strength training begins. Excess protein is used as energy and can be stored as body fat.
Amino acid supplements and excessively high intakes of protein are not recommended. They can increase calcium loss and put an added burden on the kidneys, which must remove the excess nitrogen protein provides.
WATER AND FLUID
Water is the most important, yet over-looked, nutrient by athletes. Water and fluids are essential to maintaining good hydration and body temperature. Sweat losses to keep the body cool can exceed several liters in a 1-hour period.
Adolescents and adults should replace any lost body weight lost during a exercise with equal amounts of fluids. A good sign that you have fully rehydrated is to check to see if your urine is clear. Cool water is the best choice.
Some suggestions for maintaining adequate hydration include:
- Drink plenty of water, juice, and milk.
- Avoid
caffeine -containing beverages. Caffeine is a diuretic and promotes fluid loss. - Drink plenty of fluid before, during, and after exercise.
- Offer children water frequently during sports activities. They do not respond to
thirst as readily as adults.
ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES
Changing body weight to improve performance must be done safely and effectively or it may do more harm than good. Maintaining an unrealistically low body weight, rapid
Young athletes attempting to lose weight will benefit from a consultation with a registered dietitian.
Make sure that you speak with a health care professional to discuss a diet appropriate for your sport, age, gender, and amount of training.
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