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The Nutritional Needs of A High School Athlete

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by

cole Abdullah

on 5 October 2012

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Transcript of The Nutritional Needs of A High School Athlete

Compounds Found In Living
Things The Four Major Compound Categories Found In Living Things Include...
Lipids - Includes fats and oils and store large amounts of chemical energy to be used.
Proteins - Provide structures for organs and enzymes in your body
Nucleic Acids - Contains genetic instruction allowing cells to develop biological functions
Carbohydrates - Main source of energy for all cellular functions DIET A healthy diet for a typical high school football player would have to include various groups of protein, carbohydrates, calcium, and iron. Examples of Food Lean Meats
Green Vegetables
Fruits
Milk
Potatoes
Rice
Bread
Peanut Butter These foods are related to the categories seen previously in various ways. For example, you will find many carbohydrates in potatoes as well as some other foods listed. In lean meats many needed compounds are available but one in abundance is protein. Iron can be found in fruits and vegetables,like oranges or many green vegetables. A great source of calcium would be for example, Milk. Dairy products are recommended to be eaten daily for better growth and development. PROTEIN Protein is extremely important in any diet. It contains amino acids which a body needs to function. Without the amino acids our bodies would suffer greatly. Vitamins and Minerals Vitamins contain nutrients the human body needs to grow, which is why it is especially important for growing athletes. Vitamins are found in various foods as well as small consumable tablets. Many are consumed in every day life without people realizing it. Vitamins help with many different functions in one's body. Some examples would include, help with, eyesight, body tissues, and one's metabolism, all of which are extremely necessary to live, let alone get involved with a sport. MINERALS are also very important in the diet of any person. They assist in a variety of functions including, growth of bones, helping one's immune system, and help in transporting oxygen. Iron, Potassium, Zinc, and Calcium are all primary minerals needed for survival. WATER Water, or H2O, is needed by the human body just as much as any other topic discussed. Without water one's body would lose its edge causing for, slower motor skills, body discomfort, a lacking of mental capabilities, and other unhealthy occurrences. Athletes need water more than the average person, so a lack in water would have even worse outcomes, or some of the same outcomes over less time. Good and Bad Carbohydrates and Lipids Good Bad Fruits
Whole Grain Foods
Low Fattening Dairy Products
Many plant oils
Brown and White Rice
Whole Wheat Foods Candy
Artificial Syrups
Sugar
Large consumption of potatoes
Pastries and deserts of the kind There are "saturated" and "unsaturated"fats. Consumption of unsaturated should be the majority but not overeaten. Pre-Game Warm Up and Diet Eat something that is easily digestible
Make sure to stretch and get your heart going
Drink plenty of water before the athletic activity
DO NOT EAT UNHEALTHY SUGARS OR OTHER SUBSTANCES OF THE SORT
Any slowly digestible and unhealthy food will not benefit you during an athletic activity and in most cases will cause you to perform worse.
Consume some beneficial carbs for optimal performance During Game Activities Maintain a steady heartbeat and gradually let it decrease.
Drink small increments of water to ensure you stay hydrated but do not fill yourself with it.
Don't burn yourself out too quick and allow your body to keep a steady heartbeat and pace Post Game Recovery Make sure to consume proteins following any athletic activity
Also consume an amount of water based off of how vigorous and long the activity was. You could also determine how much to drink off of weight difference. Menu For High School Athlete Breakfast Day 1 Whole Grain Toast with a whole wheat cereal and an apple Day 2 Strawberries with a whole
grain waffle, along with light
butter. Day 3 A fruit salad along with a glass of 2% milk Day 4 Oatmeal with a glass of Orange juice Day 5 A banana with a multi-grain pancake
and cranberry juice Lunch Day 1 A grilled Grouper sandwich with an orange and a bottle of water. Day 2 Eggs and a light yogurt. Day 3 A salad with a side of
pineapple. Day 4 A bottle of water, with a sandwich
on wheat bread. Day 5 A fruit tray with broccoli included,
along with water. Dinner Day 1 Green beans, Grilled chicken, and a cup
of 2% milk. Day 2 A veggie dish, brown rice, and water. Day 3 Spaghetti with a glass of cranberry
juice. Day 4 Pot Roast with some sort of lean meat mixed in with only other vegetables. Day 5 A side of carrots with a main course
of a grilled fish, and atop the fish are fruits. Breakfast: Fruits and whole grain light almost snacks have been recommended for their inclusion of things like minerals (potassium in banana) and light dairy products Lunch: Recommended items include eggs, lean meats, and fish, resulting in the addition of grouper and eggs, which also are great sources of protein. Dinner: Fish is also included in suggested food for dinners along with thin meats, again for their protein. Other foods included were vegetables for their vitamins and minerals. PH's Affect On Digestion / Absorption A low PH is needed in the stomach so that Enzymes can start to digest the carbohydrates, lipids, and proteins. Enzymes then break down the proteins to
make it easier to digest, therefor aiding in the
absorption of nutrients Closing Summary A typical growing teenager has many needs to keep his/her body functioning correctly. It requires H2O, Enzymes, Minerals, Vitamins, Energy from all sources, and any unsaturated fats. A high school athlete's even more high maintenance when it comes to health, so he/she must make sure they are following a daily plan and are not only eating well but exercising frequently.
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