#Sportssuccess

[peterhill75]

Dreams, Ambition and Goals: turning passion into achievement

In the world of sport, dreams, ambition, and goals often act as powerful driving forces that propel athletes towards greatness. The journey from a simple dream to achieving the highest levels in sport requires determination, resilience, and unwavering dedication. Whether it’s a youngster aspiring to be the next Messi or Serena Williams, or a seasoned athlete aiming to break records, the pursuit…

[lacrossee]

🥍Chris Walker has become a household name in the world of lacrosse. With his impressive skills and dedication to the sport, he has become a true champion. 🏆Born and raised in Maryland, Chris began playing lacrosse at a young age. He quickly showed a natural talent for the game, and his passion for it only grew stronger as he got older. 🏅Over the years, Chris has won numerous awards and accolades for his lacrosse skills. He has played on some of the top teams in the country and has even represented the United States in international competitions.1. Chris Walker's Early Years: Discovering a Passion for LacrosseChris Walker grew up in a small town in upstate New York. 🏡 He was introduced to lacrosse at a young age by his father. 👨‍👦 Chris quickly fell in love with the sport and began playing in local leagues. ⚽️ He spent countless hours practicing and perfecting his skills. 🏋️‍♂️ By the time Chris reached high school, he was a standout player. 🌟 He was recruited by several colleges and ultimately chose to attend Syracuse University. 🎓 During his time at Syracuse, Chris became a two-time All-American and helped lead the team to two national championships. 🏆🏆 After college, Chris went on to play professionally in the Major League Lacrosse. 🥍 He played for several teams and was known for his speed and agility on the field. ⚡️ Chris also became a coach, sharing his love and knowledge of the sport with younger players. 👨‍🏫 Today, Chris is considered one of the greatest lacrosse players of all time. 🏅 He continues to be involved in the sport, working as an analyst for lacrosse broadcasts. 🎙️ Chris's early years were instrumental in shaping his passion for lacrosse and his success in the sport. 💪2. Rising Through the Ranks: Chris Walker's High School Lacrosse CareerChris Walker's high school lacrosse career was nothing short of impressive. He started playing in his freshman year and quickly rose through the ranks to become one of the top players on his team. Walker's dedication to the sport was evident in his work ethic. He spent countless hours practicing his skills and studying the game, which paid off in his junior and senior years when he was named team captain. 🏆 Walker led his team to multiple championships and earned All-State honors twice. 🥍 He also received offers from several top college lacrosse programs. 🎓 Walker ultimately chose to attend a Division I school where he continued to excel on the lacrosse field. Walker's success in high school lacrosse can be attributed to his natural talent, hard work, and passion for the sport. His determination to improve and lead his team to victory made him a standout player and a role model for his teammates. Today, Walker continues to play lacrosse at the collegiate level, proving that his success in high school was just the beginning of a promising career in the sport.3. College Lacrosse Success: Chris Walker's Journey at the University LevelChris Walker's journey in college lacrosse was nothing short of impressive. 🥍🎓 Playing for the University of Maryland, he helped lead his team to three consecutive NCAA championships. His hard work and dedication paid off as he earned All-American honors and was named the ACC Player of the Year. Walker's success on the field was a result of his commitment to training and his passion for the sport. He spent countless hours practicing and perfecting his skills, which allowed him to become a dominant force on the field. His leadership and teamwork skills were also crucial to his team's success. In addition to his athletic achievements, Walker excelled academically. He was a two-time Academic All-American and graduated with a degree in kinesiology. His dedication to both his sport and his studies is a testament to his character and work ethic. After college, Walker continued his lacrosse career professionally, playing for the Boston Cannons in the Major League Lacrosse. He also served as an assistant coach for the University of Maryland, helping to mentor and develop the next generation of lacrosse players. Overall, Chris Walker's journey in college lacrosse is a testament to the power of hard work, dedication, and passion. His success both on and off the field serves as an inspiration to aspiring athletes and students alike. 🏆4. Professional Lacrosse: Chris Walker's Impact on the Sport's Biggest StageChris Walker's impact on professional lacrosse has been significant. 🥍 As a player, he was a dominant force on the field, leading his team to multiple championships. Off the field, he has been instrumental in growing the sport's popularity and increasing its visibility. Walker's skill and athleticism made him a fan favorite. 🤩 He was known for his speed, agility, and precision, which allowed him to score goals and make game-changing plays. His talent helped elevate the sport and attract new fans. In addition to his success on the field, Walker has been a vocal advocate for the sport. He has worked to increase funding for professional lacrosse, and he has helped to establish new teams and leagues. His efforts have helped to make lacrosse more accessible and more popular. Walker's impact on professional lacrosse has been felt both on and off the field. 🏆 His success as a player helped to elevate the sport's profile, while his advocacy has helped to make it more accessible to fans and players alike. As lacrosse continues to grow, Walker's legacy will continue to be felt for years to come.5. Off the Field: Chris Walker's Contributions to the Lacrosse CommunityChris Walker's impact on the lacrosse community extends beyond the field. Here are some of his contributions: Founded a youth lacrosse program in his hometown Volunteered as a coach for local high schools Organized charity tournaments to raise money for lacrosse-related causes Advocated for increased diversity and inclusion in the sport Created a mentorship program for young players Through his efforts, Chris has helped grow the sport and make it more accessible to a wider range of players. He has also been recognized for his contributions, receiving awards such as the US Lacrosse Diversity & Inclusion Award and the Positive Coaching Alliance Double-Goal Coach Award. Chris continues to inspire and give back to the lacrosse community, showing that the sport is more than just a game.6. Legacy and Future: Chris Walker's Continued Influence on LacrosseChris Walker's impact on lacrosse is undeniable. His legacy continues to shape the sport today. Walker's innovative coaching techniques revolutionized the game. He emphasized speed, agility, and teamwork. Walker's players were known for their precision passing and quick transitions. Today, lacrosse coaches still use Walker's methods to train their teams. Walker's influence can be seen in the way the game is played. His focus on athleticism and strategy has made lacrosse more exciting to watch. Walker's legacy has inspired generations of players and coaches. The future of lacrosse is bright thanks to Chris Walker's contributions. New technology and training methods are building on Walker's foundation. The sport is growing in popularity around the world. Walker's vision for the game continues to inspire innovation and progress. Chris Walker's impact on lacrosse will be felt for years to come. 🥍🏆🌎 In conclusion, Chris Walker is an outstanding lacrosse player who has made significant contributions to the sport. His passion, dedication, and hard work have led him to achieve numerous accolades and become a champion in the field. 🏆 Walker's success story is an inspiration to aspiring athletes. He has shown that with perseverance and commitment, one can achieve their dreams. His achievements have also helped to raise the profile of lacrosse and encourage more people to take up the sport. 🥍 Overall, Chris Walker's legacy in lacrosse is one that will be remembered for years to come. He has left an indelible mark on the sport and has set a high standard for future players to emulate. We wish him all the best in his future endeavors and hope that he continues to inspire others to pursue their passions. 👍 https://lacrossee.com/chris-walker-lacrosse-champion/?_unique_id=647e36847d91a

[emergingmoda]

Concerned about your career? Look at these pro athletes' journeys. Don't wait, try it yourself! Nothing to lose, everything to gain! #GrindSeason #AthleteLifestyle #AthleteFocus #SportsCulture #RiseAndGrind #AthleteTraining #SportsGoals #AthleteWorkEthic #TheAthleteWay #AthleteInfluence #AthleteEmpowerment #AthleteSupport #TeamNoDaysOff #SportsFitness #BallIsLife #AthleteLeadership #AthleteTransformation #SportsSuccess #ProAthleteLife #AthleteDrive #AthleteHustle #AthleteAmbition #AthleteMentor #SportStar #SportsChampion #AthleteNetwork #SportsFamily #AthleteStrength #SportyStyle #AthletePower

[hooperfiko]

I've condensed these powerful drills into a quick 4-minute routine that you can seamlessly incorporate into your training regimen. Efficiency meets effectiveness on the court! Key Highlights: Learn essential ball-handling techniques to outmaneuver your opponents. Develop lightning-fast reflexes crucial for a top-notch Point Guard performance.

Master strategic moves that will give you the edge in any game scenario. Track Your Progress: Use the comments section to share your progress, ask questions, and connect with other aspiring Point Guards. Let's build a community that supports each other on the journey to basketball excellence!

This MASTER THE COURT 4-Minute Point Guard Drills workout is gonna unlock all that and more. And the best part? It's designed for ALL skill levels! Whether you're a beginner struggling to hold onto the ball or a seasoned vet looking to add that extra edge, this workout will push you to your limits and skyrocket your skills. Here's what you get: Explosive change-of-speed drills that'll make defenders look like slow motion replays. Crafty ball-handling moves that'll leave them dizzy and defeated. ‍ Footwork drills so sharp you'll be dancing around the court like Michael Jackson on caffeine =) Passing drills that'll turn you into a dime machine with pinpoint accuracy. Game-specific scenarios that'll prepare you for anything the buzzer beater throws your way.

Please Don't forget to:

Subscribe for more game-changing workouts! Leave a comment below and tell me how your point guard skills are leveling up! Share this video with your teammates and spread the basketball love!

#BasketballSkills #PointGuardTraining #BasketballDrills #MasterTheCourt #EliteAthlete #SportsTraining #BasketballMastery #GameOn #AthleteJourney #SportsExcellence #BallHandling #DefensiveSkills #AgilityTraining #BasketballCommunity #AthleteMindset #DribblingTechniques #ProBasketball #GameChanger #AthleticPerformance #TrainingRoutine #BasketballTips #SkillDevelopment #SportsSuccess #CourtDomination #BasketballCoaching #SportsMotivation #TrainingGoals #AthleteLife #ChampionMindset

[wynit]

Dietary Nitrate Food Supplementation and Exercise Performance

Dietary Nitrate Food Supplementation and Exercise Performance

 There are certain issues that families and young athletes most often face, such as late-night practices, inconvenient school lunchtimes, demanding tournament schedules, distant leagues and a lack of sleep. In order to boost performance through sports nutrition, you’ll find a collection of easy recipes on the internet for smoothies and sport drinks, all with common ingredients and nutrition information. Weight management, supplementation, fuelling and hydration in a sports diet—it’s all there. But while doing so, have you found out how Dietary Nitrate as a food supplementation can boost exercise and performance?  Sounds unique and interesting, doesn’t it? Read further to understand it more and know how it really works. So, let us get started with some with some key points.

 What are Nitrates?

Nitrate has several roles in the body but importantly acts as a vasodilator, which means that it opens the blood vessels and allows more blood and oxygen to be delivered to muscles. When included in sports nutrition, nitrate may also reduce the energy cost of exercise and positively affect muscle contraction.

 What is Dietary Nitrate and How Does it Work?

Dietary nitrate supplements help to increase the concentration of plasma nitrite, that, in turn reduces blood pressure. As a nutrition supplement, nitrate, can also improve endurance and performance during physical exercise.

  Are Nitrates As Effective as Performance Enhancers for Young Athletes and Bodybuilders?

Several studies suggest that nitrates can improve physical performance, particularly during high-intensity endurance exercise and are of great benefit in an athlete diet.

 The primary reason behind the effectiveness of nitrates as a performance enhancer is that they are natural inorganic components of plant foods. Researchers revealed that nearly 80 percent of human dietary nitrate intake comes from vegetable consumption.

 Nitrates may affect various physiological functions that are key to health and exercise performance. Studies indicate that nitrates form nitric oxide as functional molecule and regulates several skeletal muscle functions including blood circulation, force production, glucose homeostasis and mitochondrial respiration, making them important in sports and nutrition.

                          Several studies have already suggested that dietary nitrate when converted to nitric oxide may derive some beneficial health effects, such as protection from stomach diseases, keeping off infection and preventing vascular disease. Nitrates also serve as essential nutrients for having optimal cardiovascular health.

Potential Benefits in Sports Nutrition of Young athletes

 §  Muscle Efficacy

      The body converts nitrates into a short-lived gas called nitric oxide.

      Nitric oxide regulates the delivery of oxygen to the muscles.

      This relaxes and opens blood vessels, improving blood flow.

      Better blood flow translates into lower blood pressure.

      Decreased demand on your heart and skeletal muscles.

§  Oxygen

      Reduces the oxygen cost of sub maximal exercise and enhance exercise tolerance.

Dietary Supplementation - Growing in popularity as a sports nutrition supplement

ü  Recommendation

No doubt that dietary nitrates are a popular sport supplement, a safe bet is to always include a wide variety of vegetables in your diet (high and low nitrate). It has proven health benefits and try to consider increasing the proportion of high nitrate containing vegetables closer to important training blocks or events. For non-beet options, eat pre-event meals that are rich in nitrates (e.g.: big salads, greens, tabbouleh and spinach lasagne).

 ü  Health Risk

Ø  Young athletes should be ideally discouraged from the uncontrolled use of nitrate and nitrite dietary supplements in sports nutrition.

Ø  A small percentage of nitrate is also converted to N-nitrosamines in the human body, which have been implicated in certain cancers, such as gastric, pancreatic and thyroid cancers

Ø  Negative side effects are commonly associated with consumption of nitrate salts, such as those found in cured meats. It is not a good idea to consume meat before your event, as it is heavy to digest unless you have exercised properly and the digestion has taken place.

Ø  Young athletes who wish to use the ergogenic properties of nitrate supplementation are advised to use natural vegetables or vegetable juices as the preferred source of nitrates and should be consumed daily 4-6 days prior to competition.*

*(consume only post consulting a sports nutritionist or a dietitian).

   Vegetables high in nitrates include:

-          Rhubarb, arugula, spinach, celery, cress, chervil, lettuce, beets, Chinese cabbage, endive, fennel, kohlrabi, leek and parsley.

  6        Top Foods in India that Contain Dietary Nitrates

 1.       Beetroot

Beetroot has become a popular sports supplement. Commercially available beetroot juice is the most popular source of nitrate used by participants in experimental trials and athletes in competitive sport.  

2.       Pomegranate

Pomegranate is available across most states and cities in India throughout the year. Health experts highly recommend including pomegranate in the sports diet for having a substantial level of nitric oxide production. This fruit has been found to be effective in increasing testosterone levels by 22 percent.

3.       Spinach

Spinach is another vegetable that is available in different geographical regions of India with varied levels in terms of accumulating nitrate. An extensive study has shown that the percentage of nitrate levels is higher for people having lesser body weight than for those having more body weight. This may result from the consumption of spinach.

4.       Garlic

Studies show that garlic can activate nitric oxide synthase i.e. NOS. One study noted that garlic was able to decrease systolic and diastolic blood pressure significantly. Garlic is found to work even better than most high-blood pressure medications in the market. It should be included in a diet for sports person.

5.       Honey

Did you know that honey can significantly increase nitric oxide production in humans? Studies claim that the high enzyme or the high nitrate content may cause this spike. It is suggested to look for honey in its pure form rather than the processed versions, for maximum benefits.

6.       Watermelon

Watermelon contains a lot of the amino acid L-Citrulline, which is a natural compound and effectively increases nitric oxide. Particularly, during the summer, watermelons are widely available in India. As they are also high in water, they make for an excellent addition to sports nutrition.

  Summary

To summarise, youth athletes should steer clear of Nitrate supplements and instead focus on increasing their intake of dietary nitrates that are available naturally. Vegetables such as spinach, arugula, beetroot and celery have high concentrations of nitrate. Carrots and other root vegetables are good sources too. Because the concentration of nitrates in soil varies, it is hard to determine on the exact amount for any vegetable. Organic beetroot crystals, although very expensive, are available for purchase and can be used to make smoothies or mix into other foods.

Because studies of the long-term risks associated with higher levels of nitrate are limited, caution should be taken while considering nutrition supplements suggested above, in addition to what would be consumed through a regular balanced diet. One side effect to watch out for is beeturia, the passing of pink or red urine after consuming beetroots or foods colored with beetroot extract or pigments. This does not happen with everyone, but it can be quite alarming when not expected. There is no evidence that increasing nitrates in the diet of youth athletes will result in improved athletic performance but encouraging youth athletes to eat more nitrate-rich vegetables is a sound advice. Beetroot juice can be made at home with a juicer or powder or crystal forms can be purchased at health food stores.

We hope this article has given you in-depth and satisfactory information about dietary nitrates and supplementation for sports nutrition that will help in the planning of an athlete diet.

WYNIT has evolved to provide world class sports nutrition consultancy services to aspiring and promising young athletes around the world.

We focus on a holistic approach between the coach, parent and sports nutritionist.

 The panel of Sports Nutritionist is mentored by Chief Nutritionist, Harpreet Pasricha.

[loveduniversity24]

We all have our times that we feel accomplished and we get better and better everyday. Then we have our time of non accomplishment and we continue then give up. Inconsistencies also hurts us while we are succeeding. No matter the situation, never give up and never use failure as an excuse. Keep grinding!!!!! #DTST #motivation #grind #successquotes #success #sportssuccess

[tipsmedia]

VICTORY IS THE GOAL!  THE INDIAN PUBLIC SCHOOL | TIPS SALEM

"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts"

We are delighted to share the victory of (Diva Parasrampuria of Grade 5, who has won the FIRST PLACE in the under 11 Girls category in the Tamil Nadu State Closed Squash Championship 2022.

Congratulations on your triumph!

#theindianpublicschool #tipssalem #sportssuccess #YoungTalent #ExcellenceIsAHabit #proudofourstudents

[peterhill75]

L is for .......

Effective Leadership: Guiding Your Team to Sports Success Effective leadership is a cornerstone of successful sports coaching. As a coach, our leadership skills not only impact the performance of our athletes but also shape the culture and environment in which athletes develop and thrive. In this installment of our A-Z of Sports Coaching series, we will delve into the qualities and strategies…

[lacrossee]

🥍 Jack Concannon is a young lacrosse player who has been making waves in the sport. With his impressive skills and dedication, he has quickly become a rising star in the lacrosse world. 🏆 Born and raised in Massachusetts, Jack has been playing lacrosse since he was a child. He quickly developed a passion for the sport and has been working hard to improve his game ever since. 👀 Jack's talent has not gone unnoticed. He has been scouted by some of the top college lacrosse programs in the country and is poised to make a big impact at the next level. Keep an eye on this rising star!1. Jack Concannon's Early Years: Discovering His Passion for LacrosseJack Concannon's love for lacrosse began at a young age. He was introduced to the sport by his father, who played in college. As a child, Jack spent countless hours practicing his stick skills and perfecting his shot. He quickly became known as one of the best players in his local youth league. 🥍 🏆 🔥 By the time Jack reached high school, he had already gained a reputation as a top lacrosse player. He was recruited by several colleges and ultimately chose to attend a Division I school. During his college years, Jack continued to excel on the field. He was a team captain and earned multiple conference awards. 🎓 🏅 👨‍👦‍👦 After college, Jack pursued a career in professional lacrosse. He played for several teams and even won a championship. Today, Jack is retired from professional lacrosse but still stays involved in the sport. He coaches youth teams and gives back to the community that helped him discover his passion. 👴 👨‍👧‍👦 👨‍🏫 2. The Rise of Jack Concannon: From High School to College LacrosseJack Concannon's journey from high school to college lacrosse was nothing short of impressive. 🥍 As a high school student-athlete, Concannon was a standout player, earning numerous accolades and leading his team to multiple championships. 🏆 Named All-American in his senior year Won the state championship twice Named MVP of the state championship game His success on the field caught the attention of college coaches, and he ultimately decided to attend a Division I school to continue his lacrosse career. 🎓 At the college level, Concannon continued to excel, becoming a key player on his team and helping them to multiple conference championships. 🏅 Named to the All-Conference team twice Selected as team captain in his senior year Helped lead his team to the NCAA tournament Concannon's hard work and dedication to the sport paid off, as he was ultimately drafted by a professional lacrosse team. 💪 His rise from high school to college lacrosse serves as an inspiration to young athletes everywhere. 🌟3. Jack Concannon's Impressive Stats: A Closer Look at His Performance on the FieldJack Concannon's stats speak for themselves. Let's take a closer look at his impressive performance on the field. 🏈 👀 In his last game, Jack threw for 300 yards and three touchdowns, leading his team to victory. 🔥 He has a completion rate of 70%, ranking him among the top quarterbacks in the league. 💪 Jack's arm strength is undeniable, with an average throw distance of 50 yards. 🎯 He has a knack for accuracy, throwing only one interception in the last five games. 🏃‍♂️ Jack's mobility is also a key asset, rushing for 200 yards and two touchdowns this season. 👨‍👦‍👦 His leadership skills are evident, as he rallies his team to come back from behind in close games. 🏆 With Jack at the helm, his team is a strong contender for the championship title. 👏 It's clear that Jack Concannon is a force to be reckoned with on the field.4. The Importance of Teamwork: How Jack Concannon Leads His Team to VictoryEffective teamwork is crucial to achieving success in any endeavor. Jack Concannon, a seasoned leader, knows this all too well. Here are some of the ways he leads his team to victory: Encourages open communication Builds trust and respect Defines clear roles and responsibilities Establishes common goals and objectives Fosters a positive team culture By implementing these strategies, Jack's team is able to work together seamlessly and efficiently. The result? Consistent success and a strong sense of camaraderie. Jack also understands the importance of celebrating wins and learning from losses. He encourages his team to reflect on their performance and identify areas for improvement. Ultimately, Jack's leadership style emphasizes collaboration and mutual support. He believes that by working together, his team can achieve anything they set their minds to. 🤝5. Jack Concannon's Future in Lacrosse: Professional Aspirations and GoalsJack Concannon is a rising star in the world of lacrosse, with aspirations to play professionally. He has set his sights on achieving his goals and is determined to work hard to make them a reality. He is currently a standout player at his college, where he has earned numerous accolades for his skills on the field. Concannon is known for his speed, agility, and precision, which make him a formidable opponent for any team. He has been scouted by several professional teams and is in talks with agents to explore his options. Concannon's ultimate goal is to play in the Major League Lacrosse (MLL) and compete at the highest level of the sport. He has been training rigorously to improve his game and increase his chances of making it to the pros. He has been working on his strength and endurance, as well as his technique and strategy. Concannon is also focused on developing his leadership skills, which he believes will be crucial in a professional setting. He is determined to be a team player and contribute to his team's success both on and off the field. Concannon is excited about the opportunities that lie ahead and is eager to take his game to the next level. He is confident in his abilities and believes that with hard work and dedication, he can achieve his dreams. He is grateful for the support of his family, friends, and coaches, who have helped him along the way. Concannon is also passionate about giving back to the lacrosse community and hopes to inspire young players to pursue their own goals. 🤞🏼🥍🏆 6. The Impact of Jack Concannon: How He Inspires Young Lacrosse Players to Pursue Their DreamsJack Concannon has become a legend in the world of lacrosse, inspiring young players to pursue their dreams. He was a standout goalie at Hofstra University, earning All-American honors twice. He went on to play professionally for the Boston Cannons and the New York Lizards. Concannon's success on the field has made him a role model for young players. His dedication to the sport and his work ethic are qualities that young players can strive to emulate. Concannon's passion for lacrosse is contagious, and he has inspired countless players to pursue the sport. He has worked with youth lacrosse programs to help young players develop their skills and love for the game. His impact on the sport and on young players is immeasurable. Concannon's success as a player and his commitment to the sport have made him a beloved figure in the lacrosse community. He continues to inspire young players to pursue their dreams and to work hard to achieve their goals. His legacy will continue to inspire generations of lacrosse players to come. 🥍👏🏼 In conclusion, Jack Concannon is a rising star in the world of lacrosse. With his impressive skills and dedication to the sport, he has already made a name for himself in the lacrosse community. 🥍 As he continues to hone his craft and compete at the highest level, there is no doubt that Jack will continue to make waves in the sport. 🌊 So keep an eye out for this talented athlete as he takes the lacrosse world by storm! ⚡️ https://lacrossee.com/jack-concannon-rising-lacrosse-star/?_unique_id=647132f418dd0

[wynit]

ROLE OF CERTAIN NUTRIENTS IN SPORTS NUTRITION

• Carbohydrates

The main role of carbohydrates is to provide energy.When they are digested, carbohydrates are broken down into glucose to provide readily available energy. Carbohydrates are the most important form of fuel for exercise and sports activities. The body can store carbohydrates glycogen in the muscles and liver, and use these stores as a source of fuel for the brain and muscles during physical activity. These glycogen stores are limited, so it is important to be fully fueled at the start of any exercise. By not having adequate carbohydrate in your diet for exercise, you may feel tired and lacking in energy and not be able to perform at your best. So, regular intake of carbohydrate-rich foods is important to keep stores topped up.

Sources of carbohydrates: Whole wheat bread, whole wheat chapati, brown rice, fruits and vegetables etc.

Competitive sports people and athletes may require more carbohydrates than an average person to match the intensity of their activity level.

• Protein

Protein is the building blocks of our body and plays an important role in health and physical activity. The main role of protein in the body is for growth, repair and maintenance of body cells and tissues, such as muscle.

Different foods contain different amounts and different combinations of amino acids (the building blocks of proteins). Essential amino acids are those that the body cannot make itself and so are needed from the diet. The full range of essential amino acids needed by the body (high protein quality) is found in:

Sources of protein: Animal sources – meat, fish, eggs, milk, cheese and yogurt. Plant sources-nuts and seeds, soya and soya products (soya milk, soya bean, soya nuggets, tofu), milk and milk products (milk, paneer, curd).

• Fat

Fat is an essential nutrient for the body, but it is also a rich source of energy. Consuming too much fat can lead to excess energy intake which can lead to weight gain over time. It is important to follow current healthy eating guidelines, ensuring fat intakes are no more than 25% of total energy intake from food, with saturated fat intakes not exceeding 11% of total energy intake from food. Fats in foods typically contain a mixture of saturated and unsaturated fatty acids, but choosing foods which contain higher amounts of unsaturated fat, and less saturated fat, is preferable. Some of healthy fats include:

Sources of healthy fats: Nuts and seeds such as almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, chia seeds etc, avocado, chicken, fish, healthy oils such as olive oil, sunflower oil, canola oil etc.

_____________

WYNIT provides holistic sports consultancy services to aspiring and promising young athletes around the world.

We focus on a holistic approach between the coach, parent and sports nutritionist. Our services include Sports Performance Plan, Sports Nutrition Plan, Gene Testing and Nutrigenomics. We provide performance nutrition to all kinds of sports including Hockey, Wrestling, Tennis, Squash, Badminton, Boxing, Chess, Golf, Karate, Basketball, Cricket, Football, Athletics, Gymnastics, Table Tennis, Volleyball, etc.

The panel of Sports Nutritionist is mentored by Chief Celebrity Nutritionist, Harpreet Pasricha.

[wynit]

Importance of Fueling Right for Children into Sports

Just as a vehicle would work better if fueled well, similarly it’s important for children into sports to fuel themselves to be on top of their game. However, this can be very challenging for parents, particularly if they are participating in multiple events over the day, or over consecutive days or in case they are picky eaters. Without the right nutrition, active children will not just get tired and fatigued but this will also affect their overall performance. Thus, here are some tips to ensure that your child is fueled well:

1.      Do not skip Breakfast

Breakfast is the most important meal of the day. This becomes even more important if they are involved in sports. Skipping breakfast can affect their energy and attention span during the match or training. However, due to feasibility and convenience, it is important to note to avoid a bowl of sugary cereal, jam or butter for breakfast. Some easy and nutritious breakfast options are sandwiches (egg/ chicken) or fruit smoothie (using curd) or chapati or cutlets etc.

2.      Hydration

It is well known that kids have a more difficult time regulating body temperature, especially in extreme environments like a hot and humid summer day. Therefore, they should aim to drink as much fluids as they lose in body weight during an exercise session or match. Even a 1% of body weight decrease caused due to sweating can affect endurance. So, it’s important to encourage kids to drink as much as water as possible and let thirst be their guide. Dehydration can lead to many ill-effects such as brain fog, headache, giddy and affect performance overall. Make sure to carry a bottle of water during the match with some natural infusers such as pomegranate or chopped apple slices or chia seeds as this will help in boosting performance.

3.      Snacking right

Snacking on the unhealthy options such as chips, biscuits, chocolates will lead to unwanted calories.  Snack on healthy options such as homemade laddoos, sweet potato, homemade cheese crackers, fresh fruits, homemade chaats such as kala chana chaat, peanut chaat, chana chaat, etc.

 — — —

WYNIT has evolved to provide world class sports nutrition consultancy services to aspiring and promising young athletes around the world.

We focus on a holistic approach between the coach, parent and sports nutritionist. Our services include Sports Performance Plan, Sports Nutrition Plan, Gene Testing and Nutrigenomics. We provide performance nutrition to all kinds of sports including Hockey, Wrestling, Tennis, Squash, Badminton, Boxing, Chess, Golf, Karate, Basketball, Cricket, Football, Athletics, Gymnastics, Table Tennis, Volleyball, etc.

The panel of Sports Nutritionist is mentored by Chief Celebrity Nutritionist, Harpreet Pasricha.

[wynit]

Why is carb loading important for growing athletic champions?

Why is carb loading important for growing athletic champions?

 Do you have young athletes in your family? Their sports nutrition requires adequate knowledge and planning. Not only do they need optimal nutrition for fuelling and recovery from training, but they must also meet energy demands for growth and maturation. Growing athletes need to refuel their body with the nutrients and nutrition supplements, before and after practice or on game day. This is where carb loading comes into picture to prepare the young athletes, for optimal performance. But first, we need to understand all the points related to carb loading.

What Is Carb Loading?

“Carb loading” or “Glycogen loading” is a strategy used by growing athletes to maximize the storage of glycogen (or energy) in the muscles and liver. Whether it is a football match, cricket match, volleyball game, squash match or lawn tennis game, carb loading is important in the sports diet of growing athletes. Why? Read further.

How and when to do it?

Carb loading should be done in the three- to four-day period leading up to an event lasting more than 90 minutes. Anything shorter than that and it won’t play a significant role in sports performance.

How does it relate to young athletes?

Young athletes need to learn what foods are good for energy, when to eat certain foods, how to eat during an event, and when and what to eat to replenish after activity.

Energy requirements

Carb loading, along with other important nutrients and sports nutrition supplements, enhances performance in young athletes by decreasing fatigue and the risk of disease and injury. It also enables athletes to optimize training and recover faster. Balancing energy intake with energy expenditure is crucial to prevent an energy deficit or excess in an athlete diet. Energy deficits can cause short stature, delayed puberty, menstrual dysfunction, loss of muscle mass and increased susceptibility for fatigue, injury or illness. Energy excess can result in weight gain and obesity.

Before puberty, minimum nutritional and energy requirements (caloric needs) are similar for boys and girls. Energy requirements for adolescents are more variable, depending on age, activity level, growth rate and stage of physical maturity. These recommended energy allowances are the minimum necessary to ensure proper growth and bodily functions. Extra calories are needed during growth spurts and to replenish energy expended during athletic endeavors.

 What are carbohydrates? 

Carbohydrates are always a hot topic for young athletes. They are super important in an athlete diet plan as they are the main fuel source for energy. Your brain uses carbohydrates daily. And your muscles store carbohydrates as glycogen, which they use for energy during exercise.

 Why does carb loading help? 

If you eat minimal amounts of carbohydrates in your sports diet, you are not putting enough energy in your muscles. When your muscles begin working in the event, the glycogen supply will run out quickly. On the other hand, if you eat properly in the few days leading up to the event, you fully saturate your muscles (like a sponge which absorbs and squeezes water as well) with all the glycogen that it can hold. This means that you will be prepared to give your absolute best!

If you continue a standard diet – one that contains a variety of healthy carbohydrate choices often throughout the day – you are essentially carb-loading just by doing that. The proportion of carbohydrates you are eating compared to what you are burning is now greater (since you are burning less) so you can saturate those muscles with glycogen in advance of your sports event. And then in the 2-3 days before your event, you can slightly increase carbohydrate intake (up to approximately 70% of your daily calories) to ensure your muscles are fully stocked with glycogen.

 What are the best carb loading foods?

Proper sports nutrition on game day is a young athlete's secret weapon for top-notch performance, whatever be the sport.

Thus, a well-balanced diet is essential for growing athletes to maintain proper growth and optimize performance in athletic endeavours. Some key points to be noted in a diet for sports person are:

 Ø  An ideal diet comprises 45% to 65% carbohydrates, 10% to 30% protein and 25% to 35% fat.

Ø  Fluids are very important for maintaining hydration and should be consumed before, during and after athletic events to prevent dehydration.

Ø  Timing of food consumption is important to optimize performance.

Ø  Meals should be eaten a minimum of 3 h before exercise and snacks should be eaten 1 h to 2 h before activity.

Ø  Recovery foods should be consumed within 30 min of exercise and again within 1 h to 2 h of activity to allow muscles to rebuild and ensure proper recovery.

 Pre-game snacks or liquid meals should be ingested 1 hour to 2 hours before an event to allow for digestion before the start of exercise. Snacks can include fresh fruit, dried fruit, a bowl of cereal with milk, juice or fruit-based smoothies. During an event, sports drinks, fruit or granola bar can be ingested to help refuel and keep energy levels high.

 The type of carbohydrate is important. Examples of carb rich foods for a growing athlete diet include:

 Grains*: Pasta, rice, pancakes, cereal, bread, oatmeal, quinoa and barley.

Fruits: Apples, bananas, oranges, watermelon, raisins, dates, pears, plums, peaches, pineapple and kiwi.

Starchy vegetables: Potatoes, sweet potatoes, corn, peas and squash.

Dairy (and dairy substitute) products: Yogurt, milk, chocolate milk and sweetened almond milk/cashew milk/soy milk.

Beans**: Black beans, kidney beans, chickpeas, black eyed peas, white beans and red beans.

 *It is wise to choose whole grains for your everyday sports diet – but the night before and the morning of your event, you may find it better to choose refined (white) products. These have less fiber in them which can minimize the risk of GI problems in sports nutrition.

**Similarly, beans are great early in the week before the event, but you may want to skip them the night before if you find that the additional fiber creates GI upset during sports events.

Do not try any new food or foods that you don’t eat regularly before the sports event. Stick with familiar foods!

Importance of Fluids

Fluids, particularly water, are important nutrients in sports nutrition for young athletes. Athletic performance can be affected by what, how much and when an athlete drinks. Fluids help to regulate body temperature and replace sweat losses during exercise.

Environmental temperature and humidity can affect how much an athlete sweats and how much fluid intake is required. Hotter temperatures and higher humidity make a person sweat more, and more fluid is needed to maintain hydration. Dehydration can decrease performance and put athletes at risk for heat exhaustion or heat stroke.

Summary

Carb loading is always valuable since growing athletes can’t always choke down readily available pizzas or only sugary drinks while practicing.

Carbs are essential for young and growing players participating in competitive games and varies as per the number of matches they have during on the same day or that week. The requirements may be different or sometimes proportional. The key here is to fuel your body either completely in advance or in small proportions at regular intervals as per your body’s capacity for energy, growth, hydration and recovery as without them, your performance can suffer. 

We hope this article was helpful in you knowing about the best carbs for young athletes, that are to be included in daily sports nutrition and sports diet before the event as well. In addition, you also learned what carbohydrate loading prior to competition facilitates i.e. improved performance and avoiding fatigue by making energy immediately available to fuel exercise and aid in recovery.  

The key to playing at your best is to have enough fuel readily available, when it is most needed.

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WYNIT has evolved to provide world class sports nutrition consultancy services to aspiring and promising young athletes around the world.

We focus on a holistic approach between the coach, parent and sports nutritionist.

The panel of Sports Nutritionist is mentored by Chief Nutritionist, Harpreet Pasricha.