Every day we lose fluid by sweating, breathing and urinating. It’s the sweating that exercisers need to pay attention to because as soon as you start exercising you start to dehydrate. About 75 per cent of the energy you put into exercise is converted into heat, and is then lost. Extra heat has to be…
When it comes to muscle recovery the timing of your protein intake and the type of protein are just as important as the total amount eaten. In a recent study, a group of Canadian and Australian researchers found that four 20g doses of protein evenly spaced through the day is optimal for muscle building (1)….
Exercising regularly burns calories but if you want to shift pounds you may need to adjust your diet too. Try these simple weight loss tricks and you’ll feel energetic and satisfied without depriving yourself of your favourite foods. Lean on protein When you take in fewer calories you risk losing muscle mass. So you need…
It seems an unlikely performance booster but mounting research suggests beetroot could be the secret to sporting success at this year’s Olympics. Athletes who drink beetroot juice perform btter than their rivals, thanks to its high content of nitrates. Beetroot juice increases the amount of nitrate in the blood. Nitrate is then converted into nitric…
One of the most common questions I get asked by parents is how can they help their swimmer gain weight. Understandably, many become concerned when their child looks underweight compared with their peers or struggles to keep their weight up. This is a very common scenario around puberty when children grow at very different rates…
Many young athletes take nutritional supplements often without really knowing what they are or how they work. The fact that many adult athletes take supplements does not mean that they are safe or effective for children and adolescents. Currently, nutritional supplements are not regulated for safety, purity, potency or efficacy, and manufacturers do not have…
There’s no doubt that what young athletes eat affects their health as well as their performance in sport. If they eat a poor quality diet then they not only risk illness but they will not be able to train and compete to the best of their ability. Eating the right type of food and drinking…
It is impossible for young athletes children (and adults!) to perform at their best when they are dehydrated. Even small degrees of dehydration can cause a drop in performance and make them feel unwell. If the warning signs of dehydration are ignored, youngsters can overheat rapidly and develop more severe symptoms that could result in…
The issue of body weight in young athletes should be treated sensitively as misguided remarks or advice may inadvertently result in an unhealthy obsession about their weight, body shape and food generally. Clearly, young athletes who are a healthy weight for their build should not be encouraged to lose weight. If they are unhappy about…
