I wish I had better playing sports. I am free in the run for 60 m (12 sec) and in the throw of a jerk ball (12 m). I would like to add that I am 13 years old and I am not good at PE, I am not as good as my other friends, although I am skinny (45-47 kg with a height of 156 cm). I wish I was better in junior high and maybe I could go to competitions if I don't give up. I have a bike in my room (elliptical cross trainer) so I think he might give me something. Even though I know I'm not fat, I would like to move on to a he althy and active life. Could you please give some tips on sports and he althy eating and daily exercise to make me stronger, faster (better overall)?
A he althy diet means eating a variety of foods. Try to put on vegetables, but not only tomatoes, cucumbers or lettuce. Remember about zucchini, beetroot, eggplant, vegetables, kohlrabi, radishes. The more colors on your plate, the better for you and your athletic performance. Nuts should be an important component of your diet. They are a valuable source of mainly B vitamins, which have a good effect on concentration and psyche (in general), and you will need this during training. Don't forget the fruit! Natural vitamins and minerals have a beneficial effect on the body of a young athlete. It is worth consuming nuts, almonds and various seeds two or three times a day. A serving is a handful. Your muscles will be energized by whole grain cereal products, such as: groats, pasta, rice, bran, and bread. I suggest you break them down into 5 small meals. Eggs, fish, dairy products, and high-quality meat eat two meals a day. It is worth drinking as much water as possible! Especially if you want to devote more time to physical activity. Dehydrated muscles work less well. If you like sweets, you can eat them on training days. When it comes to physical activity, namely being stronger and faster, I recommend the method of taking small and regular steps. It is about gradually increasing the intensity of your training. It's worth talking to your PE teacher about this.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Katarzyna PryzmontKatarzyna Pryzmont - dietitian, psycho-dietician, owner of the clinicdietary ATP. He specializes in losing weight for adults, conducts workshops and lectures on motivation when changing eating habits, among others. "How to deal with temptations while losing weight". More at www.katarzynapryzmont.pl
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