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Most plants don’t produce all of proteins we as human beings need to survive -- but if they are eaten at same time, they give you all protein you need. That means you can have refried beans with rice, or meatless chili with rice, or a variety of other combinations, if indeed you don’t want to eat beef, chicken, pork, or other animal proteins.
Before an Event
Approximately two to three hours before your child is to participate in an event, or indeed in training, you should have them eat a light meal filled with carbohydrates: a bowl of spaghetti, a sandwich with lettuce and a glass of fruit juice, carrot sticks and a piece of cheese, or something else to their taste. It’s always advisable to have them exert themselves on a slightly empty stomach, because they may experience cramping or fatigue otherwise.
During an Event
During an event or practice, it is vitally important that your athlete remain hydrated. When he or she sweats profusely, water is lost to atmosphere via evaporation. A lot of vapor is also lost through deep breathing.
This is body’s natural cooling system. It needs to be replenished, just like cooling elements in your air conditioner. Every twenty to thirty minutes during strenuous exercise, your child should drink six to eight ounces of water. A sports drink is acceptable sometimes, so long as it has few carbohydrates (under 15-20 grams is best). Even diluted fruit juice (one part water to one part juice) will work well.
Keep in mind that dehydration is a very serious problem with athletes -- and when they begin to feel thirsty, it may already be too late. Whether or not they are thirsty, you should keep them hydrated with water, juice, or sports drinks.
After an Event
After an event, it’s a good idea to let your child have something full of carbohydrates to eat - just like pre-game meal. This will replenish their energy stores and ease their recovery time.
With all of this, good luck!
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