Food for Peak Performance

When you are out, engaging in your favourite sport, one of the first thing you want to make sure is that you are properly equipped. For soccer, you want to make sure you are wearing your soccer boots and shin pads. For badminton and tennis, you need your racket. But what about what goes on inside your body. Don't you think they need some prepping too. As the saying goes, "You are what you eat". By eating right, you can better your performance as an athlete.

The amount and type of food you eat is very important in order to perform at your peak. For a sportsperson, this is crucial as their energy requirements are greater, needing sufficient energy levels to not only perform their sport or exercise but also to recover. This often mean that on top of their three meals a day, they are required to snacks in between. But there are many out there who are unsure of what kind of meal and snacks they should eat. Professional athletes know this is true. In fact, many professional teams employ dietitians and nutritionists to help players choose the best foods. I've summarise below some of the important tips to ensure that your child eats like a pro. And for some great, delicious recipes that is especially catered for athlete, I recommend you Athlete Recipes. This is a fantastic book with over 150 great recipes for peak performance and sport endurance.

Getting the Basic

The three main food types are Carbohydrates, Fats and Proteins. It is important that there is a balance of these food types in every one's daily food intake. For young athletes, the balance would be around 60 per cent carbohydrate, 25-30 per cent from fats and around 15 per cent from proteins.

Protein: (found in meat, eggs, and dairy foods)
Carbohydrates: (fruits, vegetables, and whole grains are the best sources)
Fat: (found in meats, cheeses, nuts, oils, and butter, just to name a few)

Two essential nutrients for kids-especially athletes are
Minerals like calcium: (found in dairy products)
Calcium builds strong bones, which are less likely to break under the stress and strain of heavy activity
Iron: (meat, dried beans, and fortified cereals)
Without enough iron, kids might get tired more easily.

Calories Counting

Athletes might need more food as they burn more calories by taking part in physical activities.
School-age kids (ages 6 to 12) generally need between 1,600 and 2,500 calories a day depending on the physical activities they engage in. An athlete who is more active than a typical active kid might need to eat more. But each kid is different. It's important to consider how much time you actually spend being active and training for your sport. Attending a soccer practice can be an intense or light workout, depending on a variety of factors. Do you practice 2 hours a week or 12? It will make a difference.

Liquid, liquid, liquid

Well, need I say more. Athletes need water before, during, and after exercise. When people sweat, they lose water through their skin. Sweating cools the body down, but if you lose too much water this way, you could get dehydrated. If you get dehydrated you won't feel well or perform well. Serious dehydration can make you sick enough that you'd need to go to the emergency department for treatment.

Drinking before, during, and after exercising (or an event) is the best way to stay hydrated. Don't wait until you're thirsty. Water is the best choice. Fruit juice mixed with water is another refreshing drink. But avoid sodas, especially caffeinated ones as these will dehydrate you.

A sports drink is OK once in a while, but remember that these drinks have a lot of sugar and calories. Water is still the best drink for your body and it contains no calories. You may want to choose a sports drink if you are exercising for more than 90 minutes or in really hot weather.