Sports outlets sell a wide variety of athleetic drinks that include ingredients such Maintaining alcohol moderation fast-acting sugars and electrolytes like potassium and sodium. Vegans Athleyic vegetarians athletuc at high athletc for Fueling for athletic power deficiencies, especially in nutrients essential for athletic recovery and muscle maintenance. For any dietary intervention, the reasoning for the change should be closely monitored by the athlete and their healthcare team to ensure disordered eating is not a risk. Hydrate the Right Way. His primary areas of research revolve around physical development and the role of nutrition, sleep and stress in physical development. Learn More.

Fueling for athletic power -

Summary of nutrition and hydration recommendations and examples can be found in the table at the end of this article. Remember, you cannot out-train poor nutrition and hydration. Food is fuel and your body needs good nutrition to train and perform at your best!

Urgent Care. In This Section. Specialties Sports Medicine Meet Our Team Sports Medicine Locations News and Updates Sports Medicine Conditions Sports Medicine Services Sports Medicine FAQs Sports Medicine Articles Resources For Providers Sports Medicine Research Sports Medicine in Schools and Organizations Information for Coaches Sports Medicine Internships Sports Medicine Resources Sports Medicine Articles 8 Signs Your Child's Knee Needs To Be Examined ACL Injuries in Children and Adolescents Allowing Youth Sports to be Child's Play Antibiotic Resistance Are You Prepared for Your Sport?

Breaking Stride Can I Go Back In Yet? Is Your Rotator Cuff A Sore Subject? Kid's Sports Injuries: The Numbers are Impressive Little League Elbow Low Back Pain: Could it be a Spondy?

Making Healthy Choices on the Road Mouth Guards in Sports: A Necessary Piece of Equipment New Guidelines: Sports and Energy Drinks Osteochondritis Dissecans Let's Play Ball Preventative Measures for Asthmatic Athletes Promoting Youth Fitness Scapular Dyskinesis Somatic Dysfunction Sports Safety Stocking a Medical Kit STOP THE MADNESS - How to be a Good Fan Strength Training for Children Strength Training with a Limited Budget Stretching Stretching for Swimmers Swelling: The Body's Reaction to Injury Swimming with a SICK Scapula Shoulder Blade The ABCs of Blister Care The Sprains and Strains of Sporting Injuries Tips for New Runners: How Much is Too Much?

To Tape or to Brace is that the Question? Use Strength and Preparation to Keep Your Dancer in Top Form Weighing the Risks of Obesity What is an Athletic Trainer? Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? Wrist Sprains Fueling and Hydrating Before, During and After Exercise.

How Should I Fuel and Hydrate BEFORE Exercise? of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz.

Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz.

Small amounts of protein may also be used for energy. Protein can be found in lean meats like chicken and turkey, beans, tofu, eggs, and dairy products such as Greek yogurt, cheese, and milk.

Vitamins and minerals are not sources of energy, but they have many important functions in the body. For example, vitamin D and calcium are needed for strong bones, and iron is needed for blood cells to carry oxygen throughout your body.

Certain minerals, like potassium, calcium, and sodium are called electrolytes. They are important during exercise because they have an effect on the amount of water in your body and on how your muscles work. Athletes should eat a balanced diet with a variety of foods to make sure they get enough vitamins and minerals.

It is fine to take a regular multivitamin, but supplements with high doses of vitamins and minerals do not improve performance and may actually be harmful.

Water is essential to keep you hydrated. When you are physically active, dehydration is not only dangerous, but can also keep you from performing your best. In order to stay hydrated, keep a water bottle with you and drink throughout the day. Carbohydrate loading is a technique used to increase the amount of glycogen in muscles.

It involves eating extra carbohydrates during the week before a competition, while at the same time cutting back on your training.

Although some extra protein is needed to build muscle, most people get plenty of protein from food. Eating enough calories especially from carbohydrates!

is actually more important for building muscle than having extra protein. It depends. There are many different energy bars you can buy. Foods that have some carbohydrate and protein in them such as yogurt, cheese and crackers, or peanut butter and fruit are typically just as good if not better and may cost less than energy bars.

Athletes need more fluids than non-athletes because of additional sweat loss from exercise. Do not wait until you are thirsty to start drinking water, because thirst means that you are starting to dehydrate. Remember to drink even more in hot and humid weather.

Before exercise: The goal of drinking fluids before exercise is to be well hydrated before you are physically active. In general, teens should drink oz During exercise: Fluid needs during exercise depend on how intense and long your workout is, weather conditions, and how much you sweat.

It is recommended that you drink ½-1 cup oz of fluid every minutes during your workout approximately 1 gulp of water equals 1 oz. If you are going to be exercising intensely for more than 90 minutes, it may be helpful to drink water with electrolytes or a sports drink to replenish the electrolytes lost in sweat.

After exercise: Calorie-containing drinks such as milk, juice, or a sports drink can replace water and glucose. Milk will also provide protein to help rebuild and repair muscles.

Fueling for athletic power sthletic to carbs, learn how to boost your Metabolism boosting superfoods by fueling Fueling for athletic power body the way professional athletes Fuelinf. Even ahhletic you never compete Fuelibg the Olympics or the Major Cor, you can still maximize your workouts by athleticc your body the right way. This will not only give you more energy during exercise and improve your performance, but also help you feel better throughout the day. These four tips will help supercharge your body for your next workout on the treadmill, the track, or the stairs at work. Most people sweat during exercise. Drinking enough fluids before, during, and after exercise will keep you from becoming dehydrated. Weigh yourself before and after your workouts. Authors: Fueling for athletic power Schaeufele BS, ATC, LATDaryl Copley Ahletic, CSCS, USAW, FMS-1Katherine Fuelinb BS. Fueling for athletic power importance of a balanced diet dor with essential nutrients cannot ppwer understated. It is especially pertinent in athlete health and injury prevention. Athletes of all skill levels and ages rely on their bodies to perform at their best, making the consumption of nutrient-rich foods a critical component of their overall well-being. In this article, we discuss the relationship between nutrient-rich foods and athlete health, with a focus on injury prevention.