What should I eat while doing a sport? How should I prepare for a sports competition?

The most important thing for an active teen to do is eat a balanced diet. Nutrients are divided into 4 groups: carbohydrates, fats & proteins, dairy, and minerals & vitamins. Eating a balanced diet doesn't mean eating the same amount of carbs, fats, dairy etc. It means eating more of the good foods and less of the unhealthy foods.

Carbohydrates and fats are teens' main source of energy and should make up about 1/3 of their diet. Protein is another important nutrient that helps to build muscle. The amount of protein in a person's diet should be in proportion to the sport they are practicing. For example, a football player would need a lot more protein than a runner. Many minerals and vitamins also help to synthesize stronger muscle fibers.

Pre-exercise eating is just as important as eating 3 balanced meals per day. A light meal consisting of lots of complex carbs such as bread and vegetables should be eaten at least 30 minutes prior to workout. A light snack like a banana 30 minutes before working out helps to elevate blood glucose and prepare the body for workout. It is also important to start drink lots of water at least 30 minutes prior to exercise to prevent dehydration.