What’s The Difference Between Sprains And Strains?
Sprains and Strains Sprains and strains are two sports injuries which are easily confused with each other, with their names sounding interchangeably similar. The symptoms-even the painful, inflamed feelings-are not so different either, however as per sports science, these two injuries target different tissues and knowing the difference may mean the difference between an athlete knowing how to diagnose, prevent and treat them right. What is a Sprain? A sprain is an injury to ligaments, the firm, however flexible tissues that connect bones at joints. The ligaments support a joint but also govern its movement; an overstretching or tearing of a ligament, often due to sport or accidents, causes a sprain. Probably, an ankle sprain is the most common form of sprain and most often happens either when walking or exercising on uneven surfaces or when landing awkwardly. Knee sprains, including a torn ACL (anterior cruciate ligament), occur fairly often among athletes, particularly in activities involving swift pivoting. Similarly, a wrist sprain occurs when you fall and attempt to break your fall with outstretched hands. A classic example of a sprain will have the feeling of popping or tearing at the actual moment of injury, with symptoms that might include pain, swelling, bruising and restricted joint movement. The sprain can range widely in severity, however in general, it is never something to be underestimated. What is a Strain? While sprains are related to ligaments, a strain is associated with the muscles or tendons related to bones. This happens when these tissues are stretched too much or even torn, either in an acute or chronic manner. Athletes are at greater risk for strains when they engage in sports and activities that require extreme exercise or repeated movements. The common source of strains comes from sports like football, cricket and wrestling. Repetitive motion sports, particularly in gymnastics, golf and racket sports such as tennis, also cause strain. In general, any muscle or tendon in the body can be affected by a strain; most commonly, however, the back, hamstrings and elbows are affected. The symptoms for a strain are pain, swelling, cramping, inflammation, muscle spasms and weakness. In extreme cases, when a muscle or tendon is actually torn, it could lead to a lot of pain and disability. While sprains might cause audible popping sounds, it is usually in cases of strains that cause muscle spasms and cramps. Prevention of Sprains and Strains There are several steps that athletes can take in order to prevent sprains and strains. 1. Wear proper fitting shoes and replace them when worn out2. Protection equipment3. Having a healthy weight4. Being in good condition for your sport5. Warm up and stretch before exercise6. Do not play sports or exercise when tired or in pain In short, if you take care of your body and use the right gear then the chances are much less. However, injuries can happen even with the best precaution. Treatment of Sprains and Strains The first thing a person does when they undergo an injury is see an orthopedic doctor with a determination of the degree of injury. The most common preliminary treatments include rest, elevation, and icing over the injured area for 20 minutes with repetitions several times a day. In cases where the severity is more marked, very intense treatments such as physical therapy or surgery may be required. In simpler words, athletes must know what makes a sprain differ from a strain, be able to take preventive measures in time and of course, receive proper treatment not to quit the sport. The Sportz Planet Desk,Atharva Shetye
Osgood-Schlatter Disease: A Growing Concern in Young Footballers
Osgood-Schlatter disease (OSD) is a common condition that affects young athletes, particularly those involved in sports that involve running, jumping, and kicking, such as football. It is caused by inflammation of the area below the kneecap where the patellar tendon attaches to the shinbone. This condition typically occurs during growth spurts, when the bones, muscles, and tendons are rapidly changing. Understanding Osgood-Schlatter Disease (OSD) in Footballers In football, the repetitive actions of running, jumping, and kicking can put significant stress on the patellar tendon and the tibial tubercle, a bony bump where the tendon attaches. This stress can lead to irritation and inflammation of the growth plate at the end of the shinbone. Symptoms of OSD Diagnosis of OSD The diagnosis of OSD is typically based on a physical examination and a detailed history of the patient’s symptoms. A doctor will examine the knee for tenderness, swelling, and other signs of inflammation. In some cases, X-rays may be ordered to rule out other conditions. Treatment of OSD The treatment for OSD is generally conservative and focuses on reducing pain and inflammation. Common treatment approaches include: Preventing OSD in Footballers While it is not always possible to prevent OSD, certain measures can help reduce the risk: Conclusion OSD is a common condition among young football players, but with appropriate treatment and prevention strategies, it can be managed effectively. If you suspect that you or your child may have OSD, it is important to consult with a healthcare professional for a proper diagnosis and treatment plan. The Sportz Planet Exclusive,Dr. Amol Patil Consultant Sports PhysicianFormer Team Doctor (Indian Boxing Team) | Former Consultant MY&S (Mission Olympic Cell)
Ankle Sprain: A Footballer’s Nemesis
Ankle sprains are a common occurrence in football, both at the professional and amateur levels. Understanding the causes, symptoms, and prevention strategies can help players minimize the risk of these injuries and return to the game quickly. Mechanism Of An Ankle Sprain Ankle sprains typically occur when the foot rolls inwards, often due to a misstep or a tackle. This action stretches or tears the ligaments on the outside of the ankle. The severity of the sprain can range from mild to severe, depending on the extent of the ligament damage. Risk Factors Several factors can increase the risk of ankle sprains in footballers: Symptoms Ankle sprains are often characterized by: Investigations In most cases, a physical examination is sufficient to diagnose an ankle sprain. However, if there is concern about a fracture or other injury, X-rays may be necessary. Treatment and Rehabilitation Prevention To reduce the risk of ankle sprains, footballers can: Conclusion Ankle sprains are a common but preventable injury in football. By understanding the risk factors, implementing preventive measures, and adhering to a structured rehabilitation program, footballers can significantly reduce their likelihood of experiencing these injuries and maintain their performance on the field. Remember, investing in your ankle health today can pay dividends throughout your career. The Sportz Planet Exclusive,Dr. Amol Patil Consultant Sports PhysicianFormer Team Doctor (Indian Boxing Team) | Former Consultant MY&S (Mission Olympic Cell)
Decoding Rodrygo’s Muscle Injury And The Science Behind It
Muscle injuries, especially among athletes, often have a huge impact on performance. The recent muscle injury for Real Madrid forward Rodrygo in a Champions League match – following an event of this type during a match-astronomical preparation for the upcoming “El Clásico” against Barcelona-suggests that the player may not be fit after all. Muscle injury in the player’s leg was probably a case of muscle strain, the most common type of sports injury. How Does A Muscle Injury / Muscle Strain Occur? Muscle strains are injuries of the muscle fibers caused by overstretching or tearing. They most frequently occur with sudden and forceful movements. For Rodrygo, it is likely that sprinting, jumping, or a swift change in direction could have led to the strain. Muscle injuries are classified into three grades- grade 1 (mild), grade 2 (moderate), and grade 3 (severe). The extent of the injury will determine the severity of the symptoms, which might include pain, swelling, and difficulty in moving the affected limb. If Rodrygo has a minor injury, he could recover quickly, however if the damage is severe, weeks, even months, may go by before he returns to complete fitness. Science Behind Muscle Injury And Recovery The underlying science of muscle injury incorporates the muscles and their connective tissues. Upon muscle injury, the body initiates what is coined as a repair process; this process has been described as inflammation, regeneration and remodeling. The inflammatory stage of healing is painful, but still essential since it helps eliminate damaged tissue. The regeneration process is marked by the formation of new muscle fibers and the remodeling process assists to improve muscle tissue. Rehabilitation and Treatment for Elite Athletes Physiotherapy, rest and sometimes advanced treatments like platelet-rich plasma (PRP) injections can accelerate the recovery process. In elite athletes such as Rodrygo, however, the attention remains relatively evenly divided on the fast recovery without re-injury at the earliest return to play as this will make things worse. Rodrygo’s injury shows how an elite athlete is in a delicate balance between his impetus toward a limit with his body and long-term physical well-being. The Sportz Planet Desk,Atharva Shetye
The Science Of Nutrition In Athletic Performance
Nutrition plays an essential role in the performance of athletes and their general health status. Proper nutrition will fuel the body adequately to enable adequate performance, as well as permit recovery and reduce the probability of injuries. This paper discusses the essential tips on what to expect regarding the nutritional needs of an athlete, specifically how each nutrient contributes to optimizing performance. Why Is It That Nutrition Matters For An Athlete? An athlete is a different nutrition case altogether because of the intense physical activities engaged and the amount of energy spent. For that reason, there is a need for careful intakes of carbohydrates, proteins, fats, vitamins, minerals and hydration, among many other reasons: – Fuel Workouts and Endurance: Provides the body’s energy for muscle support to encourage exercises and other physical activities.– Muscle Repair and Growth: Helps in recovery and building lean muscle mass.– Improve Immunity: Boosts the body’s defense mechanism to diseases and illnesses Key Nutrients for Optimal Performance Carbohydrates: Energy Fuels Carbohydrates form the chief energy source for most muscles to execute any form of exercise. An athlete should, therefore, ensure that their diet is rich in complex carbohydrates, which include whole grains, fruits, vegetables and legumes. Complex carbohydrates offer long-lasting energy. Perfect examples of high-energy carbohydrates include brown rice, quinoa, sweet potatoes and oats. These constituents in an athlete’s diet can help provide long-lasting energy during intense physical activities. Proteins: Building and Repairing Muscles It is established that proteins play a very important role in muscle repair and growth. Thus, proteins are considered an essential nutrient in an athlete’s diet. Other essential lean sources of protein comprise chicken, turkey, fish, eggs, dairy products, tofu, legumes and nuts. Protein-rich foods need to be taken by the athlete soon after the exercise to expedite their ability to recover the muscles and build more lean mass. Fats: Source of Concentrated Energy Even though at times it scares people, fat is an essential source of concentrated energy in a human body. People, especially athletes, need to include healthy sources of unsaturated fats in their diets through avocados, nuts, seeds, olive oil, or fish that contain fatty parts, often in the form of salmon, as well as flaxseeds, which support omega-3 fatty acids for fighting off inflammation and keeping the heart healthy. Vitamins and Minerals: Supports Key Bodily Functions The bulk of the vitamins and minerals that athletes require are in a higher amount than average, for instance, vitamin D, calcium, iron and magnesium. These support bone health and oxygen transport, facilitate muscle function, and help in metabolism to produce energy. A good mix of fruits, vegetables, whole grains and diary or dairy alternative intake caters to all the needed micronutrients for athletes. Hydration: The El Dorado of Optimal Performance Proper hydration is one way of ensuring athletic performance. Water will always be the best hydration liquid, but during intense or long workouts, electrolyte beverages like sports drinks may be helpful too. Hydration levels can be monitored through urine color and frequency, thus ensuring that athletes are not dehydrated. Timing and Composition of Meals Pre-Exercise Nutrition A meal that contains all kinds of carbohydrates, some amounts of protein and less fat, consumed 2 or 3 hours before exercise, will prepare the body to fuel its system in preparation for exercise. In addition to that, consumption of meals should also have dietary intakes containing easy digestible foods as well as ones that can produce energy for a considerable period. Examples of such diets include those consumed during pre-exercise periods like a turkey sandwich prepared in whole grain bread with fruit or yogurt having granola and berries. Post-Exercise Recovery Equally important as the pre-workout meals are the recovery meals. Generally, it is advisable that athletes consume a snack or meal high in carbohydrates and protein within 30 minutes after exercise. This aids in replenishing glycogen stores and repairing muscles. Some of the most common food choices for athletes after a workout are smoothies made with banana and protein powder mixed with almond milk and whole grain toast with avocado and scrambled eggs. Common Nutrition Mistakes Athletes Should Avoid While many athletes and sports teams take the training seriously, the following common nutrition mistakes can be detrimental to performance: – Not Eating: The biggest contributor is low energy and poor recovery.– Overreliance on Supplements: Nutrition in the proper proportion with whole foods as the source of nutrients should be emphasized more than supplements.– Not Hydrating Properly: Nothing is worse than hydration issues to impede performance and increase illness from heat effects. Nutrition is, in a nutshell, the backbone of athletic performance and recovery. A balanced diet with carbohydrates, proteins, fats, vitamins, minerals and hydration can help athletes reach peak performance, support muscle repair, and maintain overall health. By these nutrition tips that follow, athletes can focus on optimizing performance and attaining their sporting goals in life. The Sportz Planet Desk,Atharva Shetye
The Science Behind Muscle Injuries And Recovery
Muscular injuries are common problems that mostly affect those athletes and individuals who engage in activities that they perform for a living. In muscle injuries, muscle fibers are damaged due to excessive strain or overuse and sometimes direct trauma. Muscle injuries range from mild discomfort to an intense feeling of pain, influencing performance and movement completely. However, first of all, it is important to learn about the main types of muscle injuries, as well as the healing process. Muscle Injuries – Categories There are three main categories of muscle injuries. One of these injuries is a muscle strain, which occurs when the muscle is overstretched or even torn due to excessive forces. They may be classified as mild, moderate, or severe based on the amount of damage sustained. For example, Grade 1, the mildest form, results in minor damage to muscle fibers, whereas Grade 2 strains involve tears and result in more important loss of strength. Grade 3 muscle injuries have tears completely across the muscle, which causes significant pain and loss of function. The most common form of muscle injury is a muscle contusion, resulting from direct trauma or impact which leads to localized bleeding within the muscle, therefore forming a bruise. Lastly, muscle cramps commonly occur in the context of rehydration, fatigue, or electrolyte imbalance. Recovery Process and Treatment The recovery from a muscle injury is mainly determined by the severity and grade of injury. Resting muscle generally allows it to recover. In the initial recovery stage, general methods involving the R.I.C.E. approach (Rest, Ice, Compression, and Elevation) also reduce swelling as well as pain. Some strains can heal in as little time as days, but in more serious injuries, weeks or months can pass. Sometimes, depending on the case, people have to undergo physical therapy or surgery. Prescription drugs available over the counter, such as the anti-inflammatory drug ibuprofen, can also help reduce the feeling of pain and swelling. Muscle Injuries in Sports Professional sportsmen are normally out of action for weeks following muscle injuries, as Manchester United’s midfielder, Kobbie Mainoo, who suffered a muscle injury in a recent game at home to Aston Villa. Both he and teammate Harry Maguire, who was forced off with an injury, are likely to be out for a few more weeks. Thankfully, Alejandro Garnacho and Amad Diallo are other players who have returned to the books having been away due to ailments or injuries as every one of the players must undergo the right recovery protocols to avoid lasting damage. The Sportz Planet Desk,Atharva Shetye
Tips For Preventing Cycling Injuries
From the late 1800s, cycling moved from a casual mode of transport to a trendy hobby for people who joined clubs and rode recreationally on weekends or in their free time. For professional athletes, however, cycling is much more than an amateur sport-it is their occupation. With the span of time since its introduction in the late 1800s, cycling has grown as a mode of getting to work, improving physical fitness, or competing at the highest level in sport. Today, there are approximately 80 million cyclists in the United States alone, among whom many suffer from some type of cycling-related physical complaint. Neck pain is the most common complaint for nearly half of all cyclists, followed by the knees (42%), groin and buttocks (36%), hands (31%), and back (30%), according to research. No matter what the motivation for getting on the bike, these young riders will avoid many of these complaints if they pay attention to these key safety tips:. Common Cycling Injuries and How to Prevent Them Knee Pain Cycling has three main weak points which make knees most prone to overuse injury. Probably the most common is what is known as ‘cyclist’s knee’, followed by patella and quadriceps tendinitis, medial plica syndrome, and iliotibial band friction syndrome which can cause pain either around or on the outside of the knee. The problems may be prevented with adjustments to reduce strain: shoe inserts, wedges under the shoe, and proper cleat positioning. Head Injuries Head injuries range from minor cuts to full traumatic brain injuries. So, wearing a helmet is very important. According to various studies, wearing a helmet will reduce the rate of sustaining a head injury by as much as 85%. Although many states do not enforce any kind of law which would oblige a rider to wear a helmet, helmets are cheap and lifesaving in many ways. Neck and Back Pain Cyclists often experience neck and back discomfort from sitting for hours in the same riding position or with poor posture. Low handlebars or tight hamstrings and hip flexors can cause riders to round their backs, putting strain in the neck and back. Regular stretching of these muscles; adjustment of handlebar height; and changes in hand position while riding can all help reduce these symptoms. Wrist/Forearm Pain or Numbness Riding with arms stiff or locked causes an excess strain on the wrists. Overuse-related issues like Cyclist’s Palsy and Carpal Tunnel Syndrome result from this lock position. To avoid this, cyclists are advised to ride with a slightly bent elbow, wear padded gloves, and change positions often in their hands. Hands and wrists also need to be stretched before taking any ride. Urogenital Problems Pudendal neuropathy is a condition where men who spend hours on the bike develop numbness or pain in the genital or rectal area. This happens due to pressure on the blood flow to that area. Remedial measures include the use of a wider seat or a padded seat, adjustment of the seat angle, or using padded cycling shorts to relieve pressure. Foot Numbness and Tingling Narrow or tight cycling shoes can also be a cause of tingling and numbness of the feet. The condition may be due to exertional compartment syndrome, as the pressure over the lower leg increases and compresses the nerves. He can diagnose this and treat it with surgical intervention if needed. When to See a Doctor Now, if the injury has bleeding, sharp and severe pain, paralysis, or increased weakness, it requires immediate medical attention. Minor overuse injuries can be managed with rest, administration of over-the-counter pain medications, such as ibuprofen or acetaminophen, and alternating between using ice and heat. Prevention and awareness regarding common bicycle injuries will help cyclists enjoy their ride much more safely. The Sportz Planet Desk,Atharva Shetye
What Keeps Lionel Messi Ahead Of Others In The Game Even At The Age Of 37?
Lionel Messi turned on the magic once again as he dramatically put on a show of why he will remain one of the greatest footballers to have ever played; scoring an incredible hat trick to give Argentina a comfortable 6-0 thrashing over Bolivia in CONMEBOL World Cup qualifying on Tuesday evening. The 37-year-old superstar blasted at the Monumental Stadium in Buenos Aires, as his clinical finishing and creativity shaped Argentina’s other remarkable performance. Messi’s Game-Changing Strikes Messi got Argentina off the mark in the 19th minute when Marcelo Suarez of Bolivia made a defensive misjudgment which was capitalized on by Lautaro Martinez for Messi. Calm, cool and collected, Messi placed the ball perfectly into the bottom corner. On the eve of halftime, Messi did it again, this time setting up Martinez quite selflessly to score Argentina’s second goal following a sharp pass from Julian Alvarez. Shortly afterwards, Messi turned playmaker once again, this time chipping delicately to Alvarez who volleyed home to make it 3-0. A Dominant Second Half and Messi’s Signature Style Argentina totally dominated the second half. Thiago Almada scored his fourth and Messi added his two more to take his hat trick, including his signature dribbling and finishing style. His second of the evening was pure Messi: Inside from the left, he cut and shifted inside onto his right before sliding the ball into the bottom corner. Then, two minutes from the end, he finished it in fantastic style with a stunning combination move in which substitute Nico Paz was involved. Messi’s Fitness Routine Keeps Him Going for Longer Despite his advanced age of 37, Messi continues to demonstrate marvelous longevity. His presence of mind and agility are a result of heavy-duty workout routines, beginning with functional strength exercises, flexibility exercises, and an excellent diet. Most players break down after their mid-30s, but Messi has diligently upgraded his fitness routine over the years to ensure his body can last at its best, empowering him to be a decisive and dominating force at the elite level. Argentina is now leading the qualification standings very comfortably and behind this phenomenon, the incredible Messi without any signs of wearing out keeps fans and teammates inspired. The Sportz Planet Desk,Atharva Shetye
A Cruel Twist of Fate: Vlaeminck’s Shoulder Dislocation
Tayla Vlaeminck, a promising Australian cricketer, experienced a cruel twist of fate when she suffered a shoulder dislocation during a T20 World Cup match against Pakistan. The injury occurred as she attempted to stop a boundary, resulting in a painful fall and immediate discomfort. This unfortunate incident highlights the shoulder dislocation risks associated with cricket, particularly for fielders who often engage in acrobatic maneuvers to prevent boundaries. Shoulder dislocations can be devastating for players, as they often require significant rehabilitation and can lead to extended periods of absence from the game. What is Shoulder Dislocation? Shoulder dislocations, a common occurrence in cricket, happen when the head of the humerus bone slips out of the glenoid socket in the scapula. This often results from a sudden forceful impact, such as diving for a catch or landing awkwardly after a jump. Signs and Symptoms Recognizing the signs and symptoms of a dislocated shoulder is crucial for prompt medical attention. These typically include: · Severe pain: A sudden, intense pain in the shoulder.· Inability to move: Difficulty or inability to move the affected arm.· Visible deformity: The shoulder may appear visibly out of place or deformed.· Swelling and bruising: The area around the shoulder may become swollen and bruised.· Numbness or tingling: Sensation changes in the arm or hand. Risk Factors Certain factors can increase the risk of shoulder dislocations in cricket players: · Overuse injuries: Repeated stress on the shoulder joint, especially in bowlers, can lead to instability.· Poor technique: Incorrect form or technique in fielding or bowling can contribute to the risk.· Previous injuries: History of shoulder injuries or instability can make the joint more susceptible to dislocations. Investigations and Management Seeking Medical Attention If you suspect a shoulder dislocation, it’s crucial to seek immediate medical attention. A prompt diagnosis and appropriate treatment can help minimize pain and complications. Physical Examination and Imaging Tests · A healthcare professional will conduct a thorough physical examination to assess the extent of the injury. This may involve examining the shoulder for signs of deformity, swelling, or bruising. Additionally, they may test your range of motion and muscle strength.· To confirm the diagnosis, imaging tests such as X-rays may be ordered. X-rays can help visualize the bones and determine if the shoulder joint is dislocated. Treatment for Dislocated Shoulders Treatment for a dislocated shoulder typically involves the following: · Reduction: This involves manually placing the dislocated joint back into its proper position. It’s often performed under sedation or anesthesia to minimize pain and discomfort.· Immobilization: After the shoulder is reduced, it will need to be immobilized to allow the tissues to heal. This may involve wearing a sling or brace for several weeks.· Physical Therapy: Once the initial healing has occurred, physical therapy will be recommended to restore strength, flexibility, and range of motion. Exercises will focus on strengthening the shoulder muscles and improving joint stability.· Pain Management: Medications may be prescribed to alleviate pain and inflammation. Over-the-counter pain relievers or prescription medications may be used, depending on the severity of the pain. Prevention Strategies To reduce the risk of shoulder dislocations in cricket, consider these preventive measures:· Proper warm-up and cool-down: Prepare your body for physical activity and aid recovery with adequate warm-up and cool-down routines.· Strength training: Build strong shoulder muscles to provide stability and support.· Flexibility exercises: Improve shoulder flexibility to reduce the risk of strain and injury.· Correct technique: Learn and practice proper technique in fielding and bowling to minimize stress on the shoulder.· Protective equipment: Wear appropriate protective gear, such as helmets and pads, to reduce the impact of collisions. Conclusion Vlaeminck’s injury serves as a reminder of the fragility of athletic careers and the importance of proper conditioning and injury prevention. Cricketers must prioritize their physical well-being to minimize the risk of such injuries and ensure a long and successful career. The Sportz Planet Exclusive,Dr. Amol Patil Consultant Sports PhysicianFormer Team Doctor (Indian Boxing Team) | Former Consultant MY&S (Mission Olympic Cell)
The Science In Sports Nutrition That Grassroot Athletes Must Learn
The rise of childhood obesity in the recent past has made more parents use sports to get their children into physical activity and healthy lifestyles. As children engage in sports, so do their nutritional needs develop. Proper nutrition is essential in fueling performance as well as healthy growth and recovery. According to registered dietitian Rosey Lombard, a good balance of nutrition is the basis of sports nutrition, which enhances one’s performance and helps him recover after his physical activities. Nutrition for Grassroot/Young Athletes Active young athletes should have a diet which shall include carbohydrates, proteins, fats and essential vitamins and minerals. The first and most important source of energy is carbohydrates, therefore they must eat in bread, rice, potatoes, fruits, and vegetables. The second most important for repair and development of the body is protein therefore these athletes must take foods containing milk, yogurt, cheese, chicken, eggs, and legumes for abundant protein. The healthy fats in avocados, peanut butter, olive oil, and nuts are meant to enable the cell’s proper performance and energy. Potassium and magnesium from fruits and vegetables help in muscle recovery, thus overall health. Dairy and Their Contribution to Recovery During Sports Activities Really, the sports nutrition big specialties embrace dairy products, especially post-exercise recovery. Researchers have actually established the fact that drinking 500 mL of milk or flavored milk immediately after a workout will assist in rebuilding the muscle tissue. It replenishes some carbohydrates for energy, replaces electrolytes lost during sweat, and helps avert dehydration through fluid supplement. Moreover, dairy is high in calcium, plays an important role in developing bone health and muscle function-diminishing injury chances among the young athletes. Optimal post-exercise snacks As recovery, dairy-based snacks rich in carbohydrates, proteins, and fats from parents help children recover. Examples are milk, flavored milk, yogurt, smoothies, cereal and milk, cheese sandwich, or baked potatoes with cottage cheese. This will yield restoration of energy and rebuilding muscle tissue due to exercise. Pre-training fuel and hydration Pre-exercise carbohydrates snacks are also encouraged, such as yogurt with fruit, cereals with milk, or peanut butter on toast to provide the energy needed for optimal performance. Hydration becomes important: children should drink water or milk throughout the day so as not to become dehydrated as this impacts both the physical and mental ability. The supply of the necessary amount of nutrients will guarantee that young athletes receive the energy to perform tasks in order to recover from the efforts and grow in general. The Sportz Planet Desk,Atharva Shetye