 | Next thing they know, they have torn a calf muscle or sprained an ankle and they're visiting a therapist like Gelfand, supervisor of the Nicholas Institute for Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. |
|
Saturated Fats |
Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. |
|
Proteins come in meats, fish, poultry, eggs, beans, nuts, dairy products and other foods, and should provide approximately 12 to15 percent of daily calories. Proteins give your body power to build new tissues and fluids, among other functions. |
|
 | You can find a copy of the Food Guide Pyramid on most boxes of cereal. (When following the Food Guide Pyramid, remember that some teen athletes may need more than the suggested daily servings of certain foods.) Eating regular meals and healthy snacks will keep you in top form. |
|
How Much Is Too Much |
It is a warm Saturday afternoon and you've been chasing a soccer ball around the field for what seems like weeks. You are tired, thirsty, and sweaty. As practice wraps up, you have just enough time to duck into the rest room, change your shirt, and slather on a fresh layer of deodorant before heading off to meet your friends for a 4:00 PM movie. |
|
 |
|
Strong bones prevent stress fractures that can occur while working out or during a game. Foods from the milk group are the best sources of calcium. Athletes who want a winning edge should get the right nutrition. |
|
You are tired, thirsty, and sweaty. As practice wraps up, you have just enough time to duck into the rest room, change your shirt, and slather on a fresh layer of deodorant before heading off to meet your friends for a 4:00 PM movie. |
|
Androstenedione is a precursor hormone in the production of testosterone. Most of the testosterone in men is produced by the testes; it is responsible for facial hair, a lower voice, bigger muscles and other male characteristics. Testosterone also is produced in both men and women by the glands located atop each kidney called the adrenal glands. |
|
Pay attention to the amount and color of your urine. You should excrete a large volume that is nearly colorless. Small amounts or dark colored urine can indicate dehydration. Eating a balanced diet is another key to sports nutrition. |
|
 | And do not forget iron and calcium. Most teens do not get enough of these two nutrients, and athletes bodies require even more. All teens should make sure they get enough iron and calcium. |
|
You can find a copy of the Food Guide Pyramid on most boxes of cereal. (When following the Food Guide Pyramid, remember that some teen athletes may need more than the suggested daily servings of certain foods.) Eating regular meals and healthy snacks will keep you in top form. The Food Guide Pyramid is a crucial part of eating for sports because it includes a huge variety of nutrients. |
|
 | Tape your shin from two inches above the injury to two inches below. Ease into your running regimen, and stick to grass or dirt. (Better yet, crosstrain by mixing bicycling, swimming or other nonimpact sports into your routine.) Wear running shoes with good shock absorption. Strengthen your ankles and legs to take the pressure off your shins. |
|
