NUTRITION AND HYDRATION TIPS FOR YOUNG ATHLETES

• Consume liquids throughout the day to produce a light-colored urine prior to exercise.

• Have a salty snack after a workout.

• Young athletes eats daily protein food needs by making sure to include a source of lean protein such as eggs, milk, yogurt, nuts, nut butter, beans, lentils, tofu, chicken or fish at each meal and snack.

• Nutrition is an important thing of sport performance for young athletes, in addition to allowing for optimal growth and development.

• Macronutrients, micronutrients and liquids in the correct amounts are essential to give energy for growth and activity.

• Athletes need the some vitamins and minerals as everyone else. There are no guidelines for additional nutrients or supplements.

• Eat a diet that is about 60% complex carbohydrates – including fruit, vegetables, brown rice, whole grain.

• Carbohydrates are the main source of energy that powers your all exercise scheme and protein is required to aid muscle growth and repair.

• To stay healthy, eat a balanced, nutrient-rich diet. It should include foods full of calcium, iron, potassium, and fiber rich foods.

• Cottage cheese or yogurt with fresh fruit.