How Can Year 7 Athletes Plan Their Meals for Lots of Energy?
For Year 7 athletes, planning what to eat is very important. Good meals help keep energy levels high and support overall health. A balanced diet includes carbohydrates, proteins, fats, vitamins, and minerals. Each of these plays a special role in how well athletes perform.
Carbohydrates (55-65% of what you eat each day): Carbohydrates are like fuel for the body. They give athletes the energy they need. Year 7 athletes should eat whole grains, fruits, and vegetables. For example, one cup of brown rice has about 45 grams of carbs. That’s enough to help them power through a practice.
Proteins (10-20% of what you eat each day): Proteins help muscles repair and grow. Year 7 athletes need around 1.2 to 1.4 grams of protein for every kilogram of their weight. So, if an athlete weighs 50 kg, they need about 60-70 grams of protein every day. Good sources include lean meats, dairy products, beans, and nuts.
Fats (20-30% of what you eat each day): Healthy fats provide energy that lasts a long time. Foods like avocados, nuts, and seeds are great choices. For example, one ounce of almonds has about 6 grams of protein and 14 grams of fat.
Stay Hydrated: Drinking enough water is very important for top performance. Athletes should aim for 2 to 3 liters of water each day, especially before, during, and after exercising. Not drinking enough water can lower performance by up to 20%.
What to Eat Before and After a Workout: A pre-workout snack should be high in carbs and low in fat. Good choices are a banana or a granola bar. After a workout, it’s best to eat a mix of carbs and proteins. Some examples are whole grain toast with peanut butter or yogurt with fruit.
By following these simple tips, Year 7 athletes can keep their energy levels high and perform better in sports!
How Can Year 7 Athletes Plan Their Meals for Lots of Energy?
For Year 7 athletes, planning what to eat is very important. Good meals help keep energy levels high and support overall health. A balanced diet includes carbohydrates, proteins, fats, vitamins, and minerals. Each of these plays a special role in how well athletes perform.
Carbohydrates (55-65% of what you eat each day): Carbohydrates are like fuel for the body. They give athletes the energy they need. Year 7 athletes should eat whole grains, fruits, and vegetables. For example, one cup of brown rice has about 45 grams of carbs. That’s enough to help them power through a practice.
Proteins (10-20% of what you eat each day): Proteins help muscles repair and grow. Year 7 athletes need around 1.2 to 1.4 grams of protein for every kilogram of their weight. So, if an athlete weighs 50 kg, they need about 60-70 grams of protein every day. Good sources include lean meats, dairy products, beans, and nuts.
Fats (20-30% of what you eat each day): Healthy fats provide energy that lasts a long time. Foods like avocados, nuts, and seeds are great choices. For example, one ounce of almonds has about 6 grams of protein and 14 grams of fat.
Stay Hydrated: Drinking enough water is very important for top performance. Athletes should aim for 2 to 3 liters of water each day, especially before, during, and after exercising. Not drinking enough water can lower performance by up to 20%.
What to Eat Before and After a Workout: A pre-workout snack should be high in carbs and low in fat. Good choices are a banana or a granola bar. After a workout, it’s best to eat a mix of carbs and proteins. Some examples are whole grain toast with peanut butter or yogurt with fruit.
By following these simple tips, Year 7 athletes can keep their energy levels high and perform better in sports!