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FYI CHLA

 

 

Hello Again LA Premier FC Families!

We all know that the drive to succeed leads athletes to look for ways to get an edge on the competition. I’m happy to share some helpful tips on the topic of enhancing your young athlete’s performance from our friends at the Children’s Hospital Los Angeles Sports Medicine Program. 

WHAT DOESN’T WORK:

Performance-enhancing substances

Many products are marketed with claims of sports success, but supplements can cause adverse effects, especially in young athletes. Some are contaminated with harmful additives, such as hormones and heavy metals, or include banned substances that can result in disqualification from athletic competition.  

Overtraining

Exercising excessively, beyond the body's ability to recover due to inadequate rest, is never a good idea. More is not better! Athletes must allow for adequate recovery time and aim for at least one day of rest per week. 

Carb loading 

Glycogen, the stored form of carbohydrates, is the main fuel your muscles use to produce energy. But consuming excessive amounts of carbohydrates is not recommended. 

WHAT DOES WORK:

Proper training

Vary the amount of weight lifting, length of workout time, and types of workouts young athletes perform by incorporating cross training and resistance training.

Good nutrition and hydration

A typical young athlete’s diet should include:

· 55-60% carbohydrates (additional 5-10% for endurance athletes) 

· 10-15% protein (slightly higher for strength-trained athletes)

· Less than 30% fat (and less than 10% saturated fat)

· Fruits and vegetables that offer a wide array of antioxidants, such as blueberries, broccoli, spinach and tomatoes

· Plenty of fluids or hydration-promoting beverages, such as water or milk

Sleep hygiene

In a recent study, athletes who slept an average of less than eight hours per night were 1.7 times more likely to have had an injury, compared to athletes who slept an average of eight or more hours a night. 

Take care and keep your athletes in the game!

Sincerely,

The CHLA Sports Medicine Team.

 
 

 

 
 

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