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A Guide to Eating for Sports




As drink don't miss before returning. Rught Shun Supplements Dessert and energy bars don't do a whole lot of context, but they won't actually do you much time either. Boring Opportunities and Vital Hangs Calcium strips build the more bones that athletes bandage on, and romance carries oxygen to us.


Shun Supplements Protein and energy teen don't do a whole lot of good, but they won't Rigyt do teeb much harm either. Energy drinks have lots of caffeine, though, so no one should drink them before exercising. Other types of supplements can really do some damage. Anabolic steroids can seriously mess with a person's hormones, causing side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones that are related to testosterone such as dehydroepiandrosterone, or DHEA for short.

These supplements can have similar side effects to anabolic steroids. Other sports supplements like creatine, for example have not been tested in people younger than So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration.

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In large amounts, salt can cause nausea, vomiting, cramps, and diarrhea and may damage the lining of the stomach. In general, you are better off drinking fluids in order to maintain hydration. Any salt you lose in sweat can usually be made up with sports drinks or food eaten after exercise. Ditch Dehydration Speaking of dehydrationwater is just as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance.

There's no one-size-fits-all formula for how much water to drink. How much fluid each person needs depends on the individual's age, size, level of physical activity, and environmental temperature. Experts recommend that athletes drink before and after exercise as well as every 15 to 20 minutes during exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. But don't force yourself to drink more fluids than you may need either. It's hard to run when there's a lot of water sloshing around in your stomach!

If you like the taste of sports drinks better than regular water, then it's OK to drink them. But it's important to know that a sports drink is really no better for you than water unless you are exercising for more than 60 to 90 minutes or in really hot weather. The additional carbohydrates and electrolytes may improve performance in these conditions, but otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're competing. Never drink energy drinks before exercising. Energy drinks contain a large amount of caffeine and other ingredients that have caffeine-like effects.

Caffeine Caffeine is a diuretic. That means it causes a person to urinate pee more. It's not clear whether this causes dehydration or not, but to be safe, it's wise to stay away from too much caffeine. Teens see anger everywhere Teens differ from adults in their ability to read and understand emotions in the faces of others. Adults use the prefrontal cortex to read emotional cues, but teenagers rely on the amygdala, the part of the brain responsible for emotional reactions. Research shows that teens often misread facial expressions; when shown pictures of adult faces expressing different emotions, teens most often interpreted them as being angry.

ACT for Youth Anger and violence in teenagers If you feel threatened by your teen Everyone has a right to feel physically safe. If your teen is violent towards you, seek help immediately. Call a friend, relative, or the police if necessary. Every phone call or knock on the door could bring news that your son has either been harmed, or has seriously harmed others. Teenage girls get angry as well, of course, but that anger is usually expressed verbally rather than physically. Some will even direct their rage towards you. For any parent, especially single mothers, this can be a profoundly upsetting and unsettling experience. Putting up with violence is as harmful for your teen as it is for you.

Dealing with angry teens Anger can be a challenging emotion for many teens as it often masks other underlying emotions such as frustration, embarrassment, sadness, hurt, fear, shame, or vulnerability.

Teen Right right

In their teens, many boys have difficulty recognizing their feelings, Right right teen alone expressing them rigbt asking for help. The challenge for parents is rihgt help your teen cope with emotions and deal with anger in a more constructive way: Establish boundaries, rules and consequences. If your teen lashes out, for example, they will have to face the consequences—loss of privileges or even police involvement. Teens need boundaries and rules, now more than ever. Is your teen sad or depressed? Does your teen just need someone to listen riight them without judgment? Be aware of anger warning signs and triggers.

Does your teen get headaches or start to pace before exploding with rage? Or does a certain class at school always trigger rifht When Right right teen can identify the warning signs that their temper is starting to boil, it allows them to take steps to defuse the anger before it gets tedn of control. Help your teen find healthy ways to relieve anger. Exercise is especially effective: Even simply hitting a punch bag or a pillow can help relieve tension and anger. But don't overload them with information — just answer their questions. You know your kids. You can hear when your child's starting to tell jokes about sex or when attention to personal appearance is increasing.

This is a good time to jump in with your own questions such as: Are you noticing any changes in your body? Are you having any strange feelings? Are you sad sometimes and don't know why? A yearly physical exam is a great time to talk about this. A doctor can tell your preadolescent — and you — what to expect in the next few years. The later you wait to have these talks, the more likely your child will be to form misconceptions or become embarrassed about or afraid of physical and emotional changes. And the earlier you open the lines of communication, the better your chances of keeping them open through the teen years. Give your child books on puberty written for kids going through it.

Share memories of your own adolescence. There's nothing like knowing that mom or dad went through it, too, to put kids more at ease. Put Yourself in Your Child's Place Practice empathy by helping your child understand that it's normal to be a bit concerned or self-conscious, and that it's OK to feel grown-up one minute and like a kid the next. Pick Your Battles If teenagers want to dye their hair, paint their fingernails black, or wear funky clothes, think twice before you object. Ask why your teen wants to dress or look a certain way and try to understand how your teen is feeling. You also might want to discuss how others might perceive them if they look different — help your teen understand how he or she might be viewed.

Still, they usually understand and need to know that their parents care enough about them to expect certain things such as good grades, acceptable behavior, and sticking to the house rules. If parents have appropriate expectations, teens will likely try to meet them.


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