Suggeste abalance diet for your neighbour who is 15 year old and is an athlete
Answers
Answer:
- Proteins:
Athletes need more protein than the usual teen, but it is a myth that large amount of protein needs to be consumed to develop large muscles. Protein requirement has to be upped from 0.8 gm per kg of one's body weight to 1.2 gm for certain events. For Indian athletes, up to 2 gm is recommended. Good sources of protein are milk and milk products, lean meat, eggs, nuts, dry beans, pulses.
- Carbohydrates:
Carbs are essential for athletes, especially endurance athletes. They provide excellent fuel. So restricting carbohydrate intake can lead to fatigue and poor performance. It is essential to consume complex carbohydrates as they give energy, fiber and other nutrients!
Fats:
Everyone needs a certain amount of fat each day, and this is particularly true for athletes. Healthy fats, i.e. unsaturated fats should be consumed which can be derived from vegetable oils, fish and nut
Water:
To avoid dehydration, water is good enough. Sports drinks can be taken if the activity takes over an hour or the weather conditions are very hot and there is risk of losing electrolytes. Avoid energy drinks that have large amounts of caffeine as they can affect sleep, heart rate and they also act like a diuretic
- Vitamins and minerals:
Calcium helps build strong bones for sports and reduces risk of fractures. Iron carries oxygen to muscles. Eating a diet rich in fruits, vegetables, dairy and nuts will provide these nutrients in an adequate quantity.
HOPE IT HELPS!
Explanation: