This is because their bodies are still rapidly growing while expending extra energy through sports. Kidney stones are small, hard deposits of concentrated crystallized minerals that form in the kidneys. These stones lodge. The Teenage Diet Plan. Wake-up: 6:30 a.m. Drink at least 10 ounces of water. Your body is between 60 and 70 percent water, and drinking more on a daily basis will. WebMD experts and contributors provide answers to your health questions. How Much Protein Do Athletes Need? How much protein do athletes need for strength and endurance sports. You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you. One of the most commonly asked questions by athletes is,"how much protein do I need to eat for peak performance?" There is so much information, misinformation, fad. The Teenage Athlete Diet Plan. Have you noticed that no one is trying simply to lose weight any more? Every athlete (and non- athlete) who is dissatisfied with his or her body image is on a . This is especially true for teenage athletes, who rely on good nutrition to fuel elite performance and for overall development. Active teenage athletes: here's what your diet and meals should focus on. The Teenage Diet Plan. Wake- up: 6: 3. 0 a. Drink at least 1. Your body is between 6. Your internal organs need water to function properly, so if you're lacking water in your diet, you will ultimately experience deficiencies when training. A popular guideline is to drink half your body weight in ounces of water per day. If you are exercising on a particular day, add 1. What you ingest 3. Mid- Morning Snack: 1. Lunch: 1. 2: 3. 0 p. Grilled chicken breast (8 ounces)Spinach (1/2 cup)Medium baked potato. Pre- Practice: (4. For optimum energy levels, consume a small snack no less than 4. Gatorade. 16 ounces of water and peanut butter crackers. Gatorade and one banana. Dinner: 7: 0. 0 p. Grilled salmon (8 ounces)Brown rice (1 cup)Steamed broccoli (1 cup)1. Before Bedtime 1. Summary. Your daily food intake need not look exactly like this, nor do you have to follow the specific timeline. But if you make good nutrition a priority and include healthy choices like the examples above, not only will you lose weight, you will see performance benefits in your sport as well. Mo Farah's Fitness and Diet. Mo Farah at the European Cross Country Championships, 2. Mo’s potential was spotted when he was 1. PE teacher, Alan Watkinson, at Isleworth and Syon School in the London Borough of Hounslow. After seeing him run he knew immediately that Mo had the potential to compete at the highest level. This meeting changed Mo’s life. Before he was encouraged to focus on athletics he was always getting into trouble at school. Mo Farrah is a Somali refugee and when he arrived in the UK at the age of 8 years old, he spoke very little English. He was always in fights in and out of school, until he found something to focus his energy on.“I don’t know what would have happened if he had not found athletics” ~ Alan Watkinson. When Mo was 1. 3 year old he came 9th in the English schools cross country. In 2. 00. 1, when he was 1. European Junior Championships. By the time Mo Farrah was 1. He has since gone on to be British Champion, European Champion and World Champion over the 1. Today he hopes to win Olympic Gold in the 1. London 2. 01. 2 Games.“I feel blessed to have him land on my doorstep” ~ Alan Watkinson. Their relationship went beyond that of a games teacher and pupil, Mr. Watkinson was best man at Mo’s wedding. Born to Run. Mo says that he was “born to run”. Running is natural to him, he was easily winning races at school without really making an effort. However, running was not something he aspired to do as a career. He was not only good at running though, he won most athletic events at school including the javelin. However, running is what he really excelled at. Mr. Watkinson spotted raw talent in Mo, plus the physcial attributes to make him a champion. Mo has a long stride length which makes him a more powerful runner – just in the same way that Usain Bolt’s longer stride makes him a faster sprinter. Endurance Performance Centre. When he left school he won a place at the Endurance Performance Centre St Mary’s University College in Twickenham where he started to hone is raw talent into a professional skill. Mo still trains at St Mary’s when he is back in the UK. Incidentally, St Mary’s University College is proud to announce that 8 athletes from its Endurance Performance and Coaching Centre are competing in the London 2. Games. Living With The Kenyans. Mo’s biggest breakthrough really came when he started living with a group of Kenyan’s long distance runners in 2. While Mo was making excellent progress, he still viewed the Kenyans as untouchable. However, after living with them for a while he realised that his lifestyle was holding him back. Mo used to stay up late, usually until 2am, and then rise late in the morning. His Kenyan house mates would go to bed at 9pm and be up by 6am to start training. He decided to adopt this approach too and soon started to discover new levels of energy and focus. This was when he started to believe in himself and knew that he could be more than just British Champion – he could compete internationally and win. Miles a Week and Altitude Training. He started high altitude training around this time, going to Kenya. He would clock up 1. The result was that by 2. European Championships, and then broke David Moorcroft’s 2. British record for the 5,0. Moorcroft ran it in 1. Mo has a few other little tricks up his sleeve too. Like the Brownlee brothers he also runs on an underwater treadmill. This helps to reduce impact damage while increasing resistance. He also uses a cryogenic chamber to aid muscle recovery. These are very similar to taking ice baths, but you can stay within the chamber for longer at colder temperatures. Cryogenic chambers can drop to minus 1. Celsius. The goal is to reduce post- exercise inflammation so that the healing process can be more efficient. Mo Farah’s Diet. Mo eats a lot of carbohydrates to fuel the muscles and also ensures that he gets a lot of protein straight after a workout. Endurance athletes need sugar and fast release sugar is also taken after a long workout as this prevents muscle wastage. The Mo Farah diet consists of staples (carbohydrates) such as pasta, rice, potatoes and bread. Mo prefers pasta for fuel. It is still vital to get portion size correct though – too much can still lead to fat accumulation and this slows downs distance runners considerably. For protein Mo likes to eat grilled chicken. Protein shakes are really not needed for distance runners as they get plenty of protein from a balanced diet. The key really is to eat very nutritious food all the time. After the London Games Closing Ceremony Mo Farah treated himself to one burger – the first he had eaten in months, maybe over a year. And, just one. Then it was straight back to the healthy Mo Farah diet, as he has more competitions planned for the year. Like all of today’s great athletes, Mo Farrah’s skill comes from a combination of natural talent, passion, focus, excellent coaching, a lot of training and simply making the right choices at the right time. Many people have the potential to be Olympic athletes, sometimes the biggest challenge is in spotting the raw talent and honing it into a world class skill. Interested in running for fitness? Read our article on the Health Benefits of Jogging and Running. References. Mo Farah’s former PE teacher remembers young athlete – BBC News. Accessed 4 Aug 2. Mo Farah: Young man in a hurry – Independent. Accessed 4 Aug 2. Simmarian. Online – Olympic Edition (pdf) Summer 2. Edition 5. Photo by Erik van Leeuwen.
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