Creatine helps muscles make and circulate more adenosine triphosphate (ATP), the fuel the body uses for quick, explosive activity of short duration like weightlifting or sprinting. Creatine also reduces energy waste products. |
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 | When the swelling and pain are gone, ease back into your routine wearing an ankle support. High-top shoes can help, but they may not be supportive enough. Prevention- wear supportive shoes and strengthen your ankles. Improve your balance by standing on one leg for 30 seconds, gradually building up to one minute. Then do it with your eyes closed. |
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You may have heard about people who swear by carbo loading by eating only pasta before a big event, but this is not the way to go if you are a teen. Carbohydrates are definitely an important source of fuel while you are active, but teens need different types of foods to do well in sports; eating from only one part of the pyramid will probably let your body down. |
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No Pain, No Gain |
One of the most powerful classes of antioxidants is carotenoids. Carotenoid antioxidants break the chain reactions of free radical damage. No matter how hard you try, without protein you simply can't put on mass or retain your shape while dieting. |
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Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2 weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long. |
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