Performance Enhancement

There are many healthy alternatives to taking anabolic steroids or performance- enhancing substances. Strength training and eating the right foods can help you achieve the same goals without harming your body or putting you at risk for disqualification. Below are guidelines and suggestions for healthy meals.

Fluids

Below are important guidelines for replacing fluids before, during and after activity:

• Fluid needs = body weight x .67 for the number of ounces you require daily. This amount does not include fluid needed for exercise.
• Night before activity: Drink 16 ounces of water.
• Morning of activity: Consume 16 ounces of water as soon as you arise. If practice is later in the day, drink 16 ounces of water two hours before practice.
• Pre-exercise: Consume 6-8 ounces of water or sports drink 15 minutes before exercise. Avoid carbonated beverages or caffeine; you should avoid fruit juices before exercise as they can cause loose stools and gas.
• During exercise: Drink 4-8 ounces of water and sports drinks every 15 minutes, alternating between the two liquids. Sports drinks are required only for exercise lasting more than two hours.
• Post-exercise: Drink 16 ounces of fluid for every pound lost during exercise within two hours of exercise. Fluid options include water, sports drinks, lemonade and fruit punch.
• Avoid carbonated beverages, alcohol and caffeine, including energy drinks.

Potassium and Sodium Replacement

When you sweat during exercise your body becomes depleted of potassium and sodium, both vital for optimal health. These snack combination suggestions help you replace both potassium and sodium lost during exercise:

• Orange juice and salted pretzels
• Baked potato with ketchup or salt
• Nectarine and Chex mix
• Mix of dried apricots and salted nuts

Frequency of meals

Meals should be smaller and more frequent to give you consistent fuel for your body. Smaller meals also allow you to digest food more quickly. Eat five or more meals every three to four hours every day for consistent energy.

Carbohydrates

Intense training depletes carbohydrates stores, resulting in poor performance and increased fatigue. Carbohydrates should make up 60 to 65% of your diet.

Sources of carbohydrates include:

• Carbohydrates need to be consumed before, during and after workouts.
• Meals should be 2/3 carbohydrates and 1/3 protein.
• Carbohydrates should be consumed within 15 minutes after workouts or events. Examples include: Pop-Tarts, cereal bars, crackers, pretzels, dry cereal, bagels, graham crackers, Chex Mix, fruit drinks, frozen yogurt and fruit ice.
• Pre-exercise carbohydrates depend on your body size and the amount of time before competition.

Protein

Your body cannot use more than one gram of protein per pound of body weight.

Sources of protein include:

Fats

Too much fat in your diet can cause cramps; however, too little fat may make you fatigue rapidly. Try to limit high-fat foods before and during exercise.

Foods to limit before and during exercise include:

Weight and Strength Gain

By adding 10 to 14 extra grams of protein per day to your diet, you can add one pound of weight per week. Increase the number of meals — not the size of meals. You'll need to be consistent with diet and exercise to see gains. Do not rely on weight-gainer or high-protein powders — these will fill you up before you get all the calories your body needs.

The U.S. Anti-Doping agency has published "Optimal Dietary Intake - The Basics" to provide additional guidelines to help optimize dietary intake for sports competitors.

Teens may also want to consult http://www.kidshealth.org for answers and advice on food and fitness.