- Sports Nutrition and the "Golden Time Immediately After Exercise"-
I know that food is important, but I can't seem to put it into practice."
I worry about my child's nutrition because he has so many likes and dislikes."
After practice, all I do is shower and talk on my phone, and I don't make up for it until later."
Many people may think of sports nutrition as a "special competition-specific diet" or "supplements.
But what really matters,“The viewpoint that ”daily food is the material of the body.It is.
Ikejiri-Ohashi Sera Clinic offers advice on "sports nutrition that can be continued" for children, students, and athletes who are involved in sports.
In this issue, we will introduce the basics of sports nutrition, including a particularly important post-workout meal.
What does it mean to “build a body?”
Muscles, bones, blood, hormones, immune cells... everything is made from the food we eat.
No matter how hard you practice,Without enough materials, the body cannot be built.
- Without enough protein, muscles will not recover.
- If iron and vitamins are deficient, they cannot carry oxygen and become easily battered.
- Lack of calcium and magnesium increases the risk of fatigue fractures.
How you eat = foundation for competitivenessIt is.
Nutritional deficiencies of “child athletes” require special attention.
During the growth period, you need nutrition to "grow up" and also need "what you consume in exercise".
In other words,A “double nutrition” is necessary for a mobile child.It is.
But in fact--
- Inadequate or missing breakfast
- Biased toward carbohydrates and low in protein
- Juice and snacks fill me up.
- Eating a thin diet and not getting the required amount of food at all three meals.
Against this backdrop, growth and performance are often sluggish.
After practice, “make-up food” takes precedence over "showering!
Immediately after practice and games is the “golden hour ”** of nutrition for your muscles and body.
- Muscles take in nutrients more easily.
- Missing the timing of energy replenishment causes muscle breakdown.
- Greatly affects immunity and recovery.
Therefore,It is most important to eat carbohydrates + protein within 30 minutes after the end of exerciseIt is.
Examples of recommended supplementary foods:
- Rice ball + milk
- Banana + Yogurt
- Protein + fruit juice 100% juice
- Sandwich + cheese
*A “two-stage meal” of a supplementary meal followed by dinner is recommended, especially after evening practice.
Basic balance of daily meals.
In the growing and sports diet, the following balance should be considered at each meal
- Staple foods (rice, bread, noodles, etc.):energy source
- Main dishes (meat, fish, eggs, soy products, etc.):Protein and iron
- Side dishes (vegetables, seaweed, mushrooms, etc.):Vitamins & Minerals
- Juices, fruits, and dairy products:Hydration and nutritional support
An unbalanced diet does not provide benefits in proportion to the amount of practice.
Sports nutrition support at our clinic
Ikejiri-Ohashi Sera Clinic offers the following nutritional support, along with health and growth evaluations by a physician:
- Blood tests to check nutritional status (iron, zinc, vitamin D, albumin, etc.)
- Advice on choosing supplements and protein
- Dietary counseling and supplementary diet guidance for parents and athletes
- In collaboration with the Growth Promotion Outpatient Clinic,Dietary advice based on bone age and hormone assessment
Also, for those who say, "I don't know what to eat and how much to eat,Support for use of food record sheets and simple intake calculationsWe also do
Summary
Sports nutrition is not about "doing something special",“To nurture ”the ability to continue to eat as a matter of course.It is.
Even if you know it, you need support to actually be able to do it.
I have a lot of practice, but I'm not growing, I'm not getting over fatigue, I'm worried about growth--
In such cases, let's start with a "diet review.
In this clinic,Support that combines medical and nutritional perspectivesto support athletes' growth and performance.
Please feel free to contact us.