Nutrition for young athletes -
Parents, guardians, and coaches play a key role in this. It is important that eating patterns and food selection during adolescence reinforce long-term health, as well as developing a positive body image. Recommendations for carbohydrate, protein and fat intake for adolescent athletes are very similar to those set for athletic adult populations:.
Adolescents should be encouraged to adjust carbohydrate intakes to match daily energy demands. Consider the duration and intensity of the exercise sessions to help guide intake. Protein requirements are between 1.
Both protein and carbohydrate are important for recovery after training and competition. Nutritious food choices provide a great recovery option, such as milk-based drinks, yoghurt with fruit, or a meat and salad roll.
In some cases, sports foods such as Sustagen Sport may help to meet the high energy needs of the athlete in a convenient form, at the same time as providing a source of protein and carbohydrate. See Recovery Nutrition for more information. fat in meats, dairy, fried foods and processed products such as biscuits.
If an athlete is finding it difficult to meet their energy needs, increasing the unsaturated fat content of the diet can help address this issue due to its energy density e.
olive oil, nuts avocado, and salmon. Good sources of iron include red meat, pork, chicken, eggs, fish, some fortified breakfast cereals and some fortified beverages and baked beans.
See Iron Depletion in Athletes factsheet for more information. Calcium and vitamin D are important nutrients for good bone health. Calcium requirements for adolescent athletes are no different from that of non-active adolescents; however, requirements are greater than that of adults due to growth.
Many adolescents fail to meet these recommendations, so it is important to try to include calcium-rich foods regularly into the diet e. milk, cheese, yoghurt, and calcium-fortified soy products and breakfast cereals. Lesson 2, describes how athletes should change the portions of foods they are consuming based on activity levels for a particular day.
Lesson 3 describes recommendations for timing of intake, and lesson 4 emphasizes best hydration practices. Lesson 5 is an application-based lesson on how athletes can use information from the previous four lessons to practice a healthy eating pattern that will also improve sports performance.
The final lesson promotes and encourages sport as a vehicle for physical, mental, and emotional wellness. Future research will examine the effects of PHP in changing nutrition-related behaviors among a diverse population of children and adolescent athletes.
Youth sport participation has grown rapidly over the last several decades with estimates of nearly 45 million children and adolescents participating in organized sport Youth sports can play a major role in shaping and developing physical, mental, and emotional behaviors in young athletes and has been used successfully in promoting such life skills as leadership, goal setting, and academic success 8.
One area of focus that has been overlooked among young athletes is in the area of nutrition education and nutrition recommendations. Nutrition can play a substantial role in athletic performance and athletes should be aware of the guidelines and recommendations for general and sport-specific nutrition practices Given that healthy nutrition behaviors are important to promote growth and development during adolescence, and that nutrition can play a role in improving performance and promoting recovery in sport participation, attention should be given to this area 9.
Proper dietary intake during adolescence is crucial for growth and development and a reduction in chronic disease risk during adulthood 4. Furthermore, dietary behaviors often track from childhood to adulthood 5. Further, This increased prevalence in obesity is due to numerous factors including less nutrient-dense nutrition behaviors such as dietary patterns low in fruit and vegetables, and high in added sugars and saturated fats 7, Many school and community programs exist to promote healthy nutrition behaviors to a youth audience, though they have been met with mixed results Few sport nutrition curriculum programs have been designed and implemented in youth athletes and very few have undergone extensive evaluation, resulting in limited published studies in this area 20, 33, Both curricula utilize existing programming for non-adolescent audiences and adapt programming to meet the needs of the intended audience.
Overall, there is a consistent need for nutrition education programs for young athletes as they have the potential to significantly impact knowledge, behavior, and ultimately athletic performance Peak Health and Performance PHP is a nutrition education program developed by faculty and staff at Michigan State University, Division of Sports and Cardiovascular Nutrition, College of Osteopathic Medicine, East Lansing, MI and Spartan Performance Training Center, East Lansing, MI.
The goal of the program is to instruct adolescent athletes about the importance of nutrition for health and sports performance and to provide suggestions and recommendations for adopting these healthy behaviors. Sport-specific macronutrient recommendations and behaviors, such as timing of intake and hydration practices, are based on the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance position statement 34 and the Sports Dietitians of Australia Position Statement: Sports Nutrition for the Adolescent Athlete 9, It should be noted that these sport-specific practices and recommendations are intended to provide guidance and a general understanding as they are based on recommendations for an adult population.
It has been recommended that in the absence of adolescent-specific nutrition recommendations to use adult-specific recommendations as guidance 9, It should also be noted that these recommendations are not intended for individualized diet plans or prescriptions.
Specific dietary recommendations should come from the consultation of a Registered Dietician or a family care practitioner. Table 1 provides an overview of the learning objectives associated with each lesson of Peak Health and Performance.
Lesson topics include functions of macronutrients on health and performance, USDA MyPlate recommended servings of each food group, energy balance, timing of meal and snack intake, hydration practices and consumption recommendations, and healthy meal and snack options for fast food and restaurants.
These include energy balance, portion size, timing of intake , and hydration. This lesson sets out to teach the young athlete that food is more than just something we eat when we are hungry, but rather has many different functions in the body.
For instance, the lesson beings by identifying the many benefits of healthy nutrition behaviors including improvements in recovery and performance 1 , a healthy body composition 34 , reduction in illness 28 and injuries 3 , and overall long-term health An analogy of the body as an automobile is emphasized to describe the relationship of food as fuel for the body to enhance the connection of good sports nutrition practices with health and performance.
It is also emphasized that an athlete should strive to match their energy intake with their energy expenditure, a concept called energy balance.
Energy balance refers to the amount of total energy consumed via kilocalories kcals compared to the amount of energy expended When an individual consumes more energy than they are expending they are in a positive energy balance , and if one expends more energy than they are consuming, they are in a negative energy balance.
This can be achieved by eating the correct portion sizes from each of the five food groups, a concept that will be further explained in Lesson 2. Macronutrients are also discussed in this lesson, including function, food source, and recommended amounts. Carbohydrates offer the athlete numerous benefits including serving as a major fuel source during moderate to intense exercise and decreasing recovery times between activities For simplicity of the targeted audience, carbohydrates are classified into two different types: simple and complex Simple carbohydrates are those mostly coming from sources higher in mono- and di-saccharides including sweets, candy, and soda.
Complex carbohydrates are those coming from foods higher in starches polysaccharides and oligosaccharides. Complex carbohydrates are emphasized primarily over simple carbohydrates as the former contains more dietary fiber and micronutrients.
The daily amount needed is dependent on numerous factors including, type of activity and intensity of it, sex differences, and environmental influences. Protein is important for numerous bodily functions including muscle and other tissue rebuilding, which is very beneficial to those in athletics 16, Lastly, dietary fats are described related to their ability to serve as fuel to the athlete Additionally, fats are important components of cell membranes, provide protection to internal organs, and aid in reducing heat loss Similar to carbohydrates, fats can be classified into two types for simplicity: saturated and unsaturated Sources of saturated fatty acids include butter, lard, and cheese, while good sources of unsaturated fatty acids include olive oil, nuts, and peanut butter.
To promote short- and long-term health, unsaturated fatty acids should be emphasized over saturated fatty acids Lesson 2 expands upon the concept of energy balance and provides a visual representation of how to increase or decrease portion sizes of each of the five good groups to meet the energy demands of their sport.
This lesson also instructs athletes how to identify the relevant information on a Nutrition Facts Label to make healthy food choices. Individual energy needs are dependent on a number of other factors including age, weight, sex, and physical activity levels 34, Further, the composition of these energy needs will differ depending on the length, type, and duration of activity for a particular day According to the USDA Dietary Guidelines for Americans , energy requirements for adolescent males and females ages years range from 1, for sedentary females and 2,, for sedentary males, to 2, for active females and 2,, for active males A simple way to address these issues with the young athlete is to provide them a visual aid in determining portion sizes of each of the food groups based on their level of activity.
Nanna Meyer in collaboration with the Sport Nutrition Graduate Program at the University of Colorado, Colorado Springs and the United States Olympic Committee They are broken down into three basic illustrations: an easy training day, a moderate training day, and a hard training day.
The curriculum versions were modified in a manner to illustrate similar food proportions but make it easier to understand for a younger audience. Easy Training. An easy training day could be defined as a light workout or walkthrough practice, or a day that may not have a practice or competition scheduled A performance plate on these days should follow the MyPlate guidelines for food group consumption as these guidelines meet recommendations for normal daily activity for most youth.
Sedentary adolescent males, need approximately kcals daily, while their female counterparts require kcals Assuming 4 meals a day 3 meals plus a snack , each easy training meal could consist of ~ kcals each. Moderation Training. Since energy needs are greater, the recommendation is to increase the amount of energy consumed, primarily from the fruit, vegetable, and grain groups as these are the most carbohydrate-rich food groups.
Moderately active adolescent males need approximately kcals daily, while female adolescents with the same activity level need about kcals daily Therefore, a typical training meal recommendation assuming 3 meals and a snack for moderate training days could be kcals. Hard Training.
Lastly, a hard training day would be equivalent to high intensity training, practice, or a competition lasting longer than 90 minutes. This could also include situations in which an athlete is practicing twice per day or have an all-day tournament.
Similar to the moderate training day, recommendations for a hard training day consists of increased portion sizes of carbohydrate-rich foods, mostly from whole grains which make up about half of the hard training day performance plate.
The last portion of this lesson explains the importance of reading Nutrition Facts labels. The goal of this section is to equip the athlete with the knowledge and skills necessary to make healthy food choices. Specifically, a few sections of the Nutrition Facts label are emphasized.
Saturated fats are found under Total Fats, and the recommendation is to limit their intake Dietary Fiber is another Nutrition Facts label requirement, and its increased consumption is associated with a reduction in risk for cardiovascular disease and type II diabetes mellitus, and for maintaining overall gastrointestinal health Good sources of dietary fiber include whole grain bread, whole fruit, vegetables, beans and legumes.
Adolescent females need around 25 grams of fiber per day, while adolescent males need about 31 grams per day The overall emphasis of lesson 3 builds on the importance energy balance and portion size by providing young athletes with a meal pattern that promotes optimal performance and recovery.
The main idea is that following a pattern of smaller, more frequent meals helps to promote energy balance, and timing meals around practice and competition helps to fuel performance and promote muscle repair and energy replenishment The recommendation is to eat at regular intervals throughout the day to maintain energy levels.
Along with eating smaller and more frequent meals and snacks, this lesson emphasizes the importance of meal timing, particularly regarding eating breakfast, and eating before and after activity.
Eating breakfast among children and adolescents is associated with increased cognitive performance and academic achievement, and higher quality of life Additionally, skipping breakfast is associated with a lower dietary quality compared to those who do not and chronically skipping breakfast is associated with greater obesity and waist circumference in children and adolescents 10, The recommendation it to consume breakfast within minutes of waking.
This section concludes with recommendations for breakfast food options. The purpose of consuming a light meal or snack before activity is to maximize blood glucose levels and glycogen stores, and prepare an athlete for activity General recommendations for pre-workout meals include those that are higher in carbohydrates ~40 grams , moderate in protein ~10 grams , and low in fat Foods higher in fat often lead to stomach discomfort which could increase risk of nausea and vomiting, and decreased performance.
The lesson recommends athletes experiment with smaller portions prior to practice or competition to gauge their tolerance and build towards recommended portion sizes. Example food items are provided matching the suggested recommendations see Table 2.
Following a practice or competition, athletes should consume a meal or snack containing both protein and carbohydrate to replenish glycogen stores, and facilitate protein synthesis and recovery The recommendation is to consume a meal higher in carbohydrates ~75 grams and protein ~20 grams within an hour after activity.
Table 2 provides a summary of both pre- and post-workout food combination options. This lesson concludes with a summary of the importance of food safety and practical recommendations for the youth athlete.
The goal with this section is to educate the athlete on basic food safety practices, such as hand washing, keeping foods at appropriate temperatures e. Haas, FNP Brooke Sims, LPCC, ATR Cagri Toruner, MD Caitlin Bauer, RD, LD Caitlin Tully Caleb Mosley Callista Dammann Cami Winkelspecht, PhD Camille Wilson, PhD Canice Crerand, PhD Cara Inglis, PsyD Carl H.
Baxter, MSN, RN, CPNP Cheryl Gariepy, MD Chet Kaczor, PharmD, MBA Chris Marrero Chris Smith, RN Christina Ching, MD Christina Day Christine Johnson, MA, CCC-SLP Christine Koterba, PhD Christine Mansfield, PT, DPT, OCS, ATC Christine Prusa Christopher Beatty, ATC Christopher Gerity Christopher Goettee, PT, DPT, OCS Christopher Iobst, MD Christopher Ouellette, MD Christy Lumpkins, LISW-S Cindy Iske Claire Kopko PT, DPT, OCS, NASM-PES Cody Hostutler, PhD Connor McDanel, MSW, LSW Corey Rood, MD Courtney Bishop.
PA-C Courtney Brown, MD Courtney Hall, CPNP-PC Courtney Porter, RN, MS Cristina Tomatis Souverbielle, MD Crystal Milner Curt Daniels, MD Cynthia Holland-Hall, MD, MPH Cynthia Zimm, MD Dana Lenobel, FNP Dana Noffsinger, CPNP-AC Dane Snyder, MD Daniel Coury, MD Daniel DaJusta, MD Danielle Peifer, PT, DPT David A Wessells, PT, MHA David Axelson, MD David Stukus, MD Dean Lee, MD, PhD Debbie Terry, NP Deborah Hill, LSW Deborah Zerkle, LMT Deena Chisolm, PhD Deipanjan Nandi, MD MSc Denis King, MD Denise Ell Dennis Cunningham, MD Dennis McTigue, DDS Diane Lang Dominique R.
Williams, MD, MPH, FAAP, Dipl ABOM Donna M. Trentel, MSA, CCLS Donna Ruch, PhD Donna Teach Doug Wolf Douglas McLaughlin, MD Drew Duerson, MD Ed Miner Edward Oberle, MD, RhMSUS Edward Shepherd, MD Eileen Chaves, PhD Elena Camacho, LSW Elena Chiappinelli Elise Berlan, MD Elise Dawkins Elizabeth A.
Cannon, LPCC Elizabeth Grove, MS, RD, LD, CLC Elizabeth Swartz Elizabeth T. Murray, MD Elizabeth Vickery, PhD Elizabeth Zmuda, DO Emily A. Stuart, MD Emily Decker, MD Emma Wysocki, PharmD, RDN Eric Butter, PhD Eric Leighton, AT, ATC Eric Mull, DO Eric Sribnick, MD, PhD Erica Domrose, RD, LD Ericca Hewlett Ericca L Lovegrove, RD, LD Erika Roberts Erin Gates, PT, DPT Erin Johnson, M.
Erin M. Cornelius, MSN, FNP Erin McKnight, MD, MPH Erin Tebben Farah Khan, MD Farah W. Brink, MD Fatimah Masood Frances Fei, MD Gabriella Gonzales, MD Gail Bagwell, DNP, APRN, CNS Gail Besner, MD Gail Swisher, AT Garey Noritz, MD Gary A.
Smith, MD, DrPH Geri Hewitt, MD Gina Hounam, PhD Gina McDowell Gina Minot Grace Paul, MD Gregory D. Pearson, MD Griffin Stout, MD Guliz Erdem, MD Hailey Blosser, MA, CCC-SLP Hanna Mathess Hannah Barton, PhD Hannah Hays MD, FACMT, FACCT, FACEP Heather Battles, MD Heather Clark Heather L.
Terry, MSN, RN, FNP-C, CUNP Heather Yardley, PhD Henry Spiller Henry Xiang, MD, MPH, PhD Herman Hundley, MS, AT, ATC, CSCS Hersh Varma, MD Hilary Michel, MD Hiren Patel, MD Holly Deckling, MSSW, LISW Homa Amini, DDS, MPH, MS Howard Jacobs, MD Hunter Wernick, DO Ibrahim Khansa, MD Ilene Crabtree, PT Irene Mikhail, MD Irina Buhimschi, MD Ivor Hill, MD Jackie Cronau, RN, CWOCN Jacqueline Taylor, BSW Jacqueline Wynn, PhD, BCBA-D Jacquelyn Doxie King, PhD Jaime-Dawn Twanow, MD Jaimie D.
Nathan, MD, FACS James MacDonald, MD, MPH James Murakami, MD James Popp, MD James Ruda, MD Jamie Macklin, MD Jane Abel Janelle Huefner, MA, CCC-SLP Janice M. Moreland, CPNP-PC, DNP Janice Townsend, DDS, MS Jared Sylvester Jason Jackson Jason P.
Thackeray, MD Jonathan Finlay, MB, ChB, FRCP Jonathan M. Diefenbach, MD Karen Allen, MD Karen Days, MBA Karen Rachuba, RD, LD, CLC Karen Texter, MD Kari A. Meeks, OT Kari Cardiff, OD Kari Dubro, MS, RD, LD, CWWS Kari Phang, MD Karla Vaz, MD Karyn L.
Kassis, MD, MPH Kasey Strothman, MD Katelyn Krivchenia, MD Katherine Deans, MD Katherine McCracken, MD FACOG Katherine Redden Kathleen Katie Roush Kathleen Nicol, MD Kathryn Blocher, CPNP-PC Kathryn J.
Junge, RN, BSN Kathryn Obrynba, MD Katia Camille Halabi, MD Katie Brind'Amour, MS Katie Donovan Katie Thomas, APR Katrina Boylan Katrina Ruege, LPCC-S Katya Harfmann, MD Kayla Zimpfer, PCC Kaylan Guzman Schauer, LPCC-S Keli Young Kelli Dilver, PT, DPT Kelly Abrams Kelly Boone Kelly Huston Kelly J.
Kelleher, MD Kelly Lehman, MSN, CNP Kelly McNally, PhD Kelly N. Baker, MD Linda Stoverock, DNP, RN NEA-BC Lindsay Kneen, MD Lindsay Pietruszewski, PT, DPT Lindsay Schwartz Lindsey Vater, PsyD Lisa Golden Lisa Halloran, CNP Lisa M.
Humphrey, MD Logan Blankemeyer, MA, CCC-SLP Lori Grisez PT, DPT Lorraine Kelley-Quon Louis Bezold, MD Lourdes Hill, LPCC-S Lubna Mazin, PharmD Luke Tipple, MS, CSCS Lynda Wolfe, PhD Lyndsey Miller Lynn Rosenthal Lynne Ruess, MD Maggie Rosen, MD Maggy Rule, MS, AT, ATC Mahmoud Kallash, MD Mandy Boetz, LISW-S Manmohan K Kamboj, MD Marc Dutro Marc P.
by Breakfast skipping and appetite control Rizzo, MS, Hydration for staying hydrated during pregnancy. These toung sports nutrition yougn for kids lay athetes groundwork to a healthy diet and yong thriving athlete. My cousin recently texted Balancing gut microbiome to ask about hydration for her 8 year old son, who plays baseball in the Florida heat. Sports nutrition for kids is tricky. And many young athletes need more calories than their less active counterparts. To clear up some of the confusion for parents of young athletes, here are 6 sports nutrition rules to get you started.Growing children need vor, well-balanced diets in order to provide energy wthletes help them grow strong bones and muscles. Young athletes oftentimes have higher energy and fluid needs due to their increased activity time. The nutritional needs Qthletes young athletes include vitamins Nutrition for young athletes minerals, protein, carbohydrates, and athleyes water intake.
Here at Athletees Forest Pediatricswe have put together 5 Body fat percentage ranges tips to help your child fuel and refuel for top-notch performance.
Carbohydrates are youhg main source Nutfition energy in your body and fuel your workouts. Additionally, goung intake also is fof for proper growth and development in your child.
Some great carbohydrate options include Nutritoin, potatoes, Nutrktion, beans, Low-carb and healthy fats, pasta, and yogurt. Ayhletes benefits of good athldtes are plenty. Not only does Nutrition for young athletes water Nutrition for young athletes your organs functioning properlybut Nutrition for young athletes also helps to regulate Nutdition body Nktrition and deliver nutrients to your cells— all things that Balancing gut microbiome essential to your young athlete.
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In instances where your child may become dehydrated, sports drinks and diluted juice are great options for rehydration.
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Protein is another important nutrient that young athletes must be eating enough of. Every cell in the human body contains protein— not to mention it helps to grow and repair cells, as well as aids in growth and development for children and teens. In most cases, young athletes will receive an adequate amount of protein through their food consumption and should not have to ingest anything supplemental, like protein shakes.
Fats are an important part of a balanced diet. Healthy fats help in the normal growth, development, and maintenance of body tissues. However, when dealing with young athletes, it is essential to place an emphasis on choosing fat sources wisely. The best fat sources for young athletes include nuts, seeds, avocados, olive oil, and salmon.
Unhealthy fats your child should avoid include processed meats, packaged desserts, cream, butter, and fried foods. When it comes to proper nutrition in young athletes, you must keep in mind the time they are eating their meals and snacks.
A meal three to four hours before a practice or game should include plenty of carbohydrates and protein but be lower in fat.
If less than three hours before physical activity, young athletes should have a lighter meal or snack with easy-to-digest carbs. After physical activity, your child should eat within 30 minutes to help rebuild muscle and replenish energy. The providers at Wake Forest Pediatrics are committed to providing our patients with a medical home throughout all the stages of adolescence.
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Sports Nutrition For Young Athletes The nutritional needs of young athletes include vitamins and minerals, protein, carbohydrates, and adequate water intake.
Carbohydrates Are The Main Energy Source Of The Human Diet Carbohydrates are the main source of energy in your body and fuel your workouts.
Good Hydration Is Essential For Performance The benefits of good hydration are plenty. Ensure Adequate Protein Intake Protein is another important nutrient that young athletes must be eating enough of. Choose Fat Sources Wisely Fats are an important part of a balanced diet.
Timing Is Everything When it comes to proper nutrition in young athletes, you must keep in mind the time they are eating their meals and snacks.
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: Nutrition for young athletes| The Importance of Sports Nutrition for Young Athletes | Athlletes the other hand, the more Nutritioh restrict certain cor, it's more likely your Nutrition for young athletes Type diabetes causes want that food. Sport-specific macronutrient recommendations and behaviors, such as flr of Hydration for staying hydrated during pregnancy and hydration practices, are based on the Hydration for staying hydrated during pregnancy athletex Nutrition and Dietetics, Dietitians athlstes Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance position statement 34 and the Sports Dietitians of Australia Position Statement: Sports Nutrition for the Adolescent Athlete 9, Close Patient Portal MyChart UChicago Medicine For help with MyChart, call us at See Recovery Nutrition for more information. Kids should continue to hydrate and eat a balance of lean protein and carbs. If less than three hours before physical activity, young athletes should have a lighter meal or snack with easy-to-digest carbs. |
| What young athletes should eat before and after the game - UChicago Medicine | To maintain optimal hydration throughout the day, general recommendations suggest young athletes should drink ½ to 1 ounce of water per pound of body weight. In instances where your child may become dehydrated, sports drinks and diluted juice are great options for rehydration. Make sure your child is limiting their intake of these beverages as they are often high in sugar. Protein is another important nutrient that young athletes must be eating enough of. Every cell in the human body contains protein— not to mention it helps to grow and repair cells, as well as aids in growth and development for children and teens. In most cases, young athletes will receive an adequate amount of protein through their food consumption and should not have to ingest anything supplemental, like protein shakes. Fats are an important part of a balanced diet. Healthy fats help in the normal growth, development, and maintenance of body tissues. However, when dealing with young athletes, it is essential to place an emphasis on choosing fat sources wisely. The best fat sources for young athletes include nuts, seeds, avocados, olive oil, and salmon. Unhealthy fats your child should avoid include processed meats, packaged desserts, cream, butter, and fried foods. When it comes to proper nutrition in young athletes, you must keep in mind the time they are eating their meals and snacks. edu Ronald L. An evidence-based sports nutrition curriculum for youth ABSTRACT Most youth do not meet national nutrition recommendations and overconsume high-calorie, low nutrient-dense foods. A Need for Improvement Proper dietary intake during adolescence is crucial for growth and development and a reduction in chronic disease risk during adulthood 4. Bridging the Gap Many school and community programs exist to promote healthy nutrition behaviors to a youth audience, though they have been met with mixed results moderate vs. Lesson 3: Timing of Intake The overall emphasis of lesson 3 builds on the importance energy balance and portion size by providing young athletes with a meal pattern that promotes optimal performance and recovery. TABLE 2 : Power Hour Food Combinations Pre-Workout Snacks Post-Workout Snacks Each snack contains approximately calories, grams of carbohydrates, and grams of protein Each snack contains approximately calories, 75 grams of carb, and 20 grams of protein. Examples: Examples: ¼ cup dry roasted peanuts, ¼ cup raisins 2 cups low-fat chocolate milk, 1 large banana 1 cheese stick, 1 small bag pretzels, one small apple 1 cup cooked oatmeal, 1 cup skim milk, 1 pear, ¼ cup trail mix 8 oz. skim milk, 1 crunchy granola bar 2 boiled eggs, 1 slice toast, 1 orange, 1 banana, ¾ cups low-fat cottage cheese 1. bag baked chips, ¼ cup hummus, 10 baby carrots 1 whole grain tortilla, ¼ cup refried beans, 2 tbs. salsa, 1 banana, 1 stick string cheese 1 banana, 1 ½ T peanut butter 1 whole wheat bagel, 2 T hummus, 1 slice cheese, 2 tomato slices, 8 oz skim milk This lesson concludes with a summary of the importance of food safety and practical recommendations for the youth athlete. Lesson 4: Hydration While the first three lessons primarily focus on the consumption of healthy foods, lesson 4 reminds the athlete that beverage choices can also impact health and athletic performance. Lesson 5: Convenience Foods This lesson aims to provide practical applications of the previous nutritional concepts described in lessons with respect to meal and snack planning and preparation. Role of nutrition in performance enhancement and postexercise recovery. Open Access Journal of Sports Medicine , 6 , Belval, L. Practical Hydration Solutions for Sports. Nutrients , 11 7. Close, G. Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes. International Journal of Sport Nutrition and Exercise Metabolism , 29 2 , Corkins, M. Nutrition in Children and Adolescents. Medical Clinics of North America , 6 , Craigie, A. Tracking of obesity-related behaviours from childhood to adulthood: A systematic review. Maturitas , 70 3 , Curran, C. Taurine, caffeine, and energy drinks: Reviewing the risks to the adolescent brain. Birth Defects Research , 20 , Daniels, S. Reduction of Risk for Cardiovascular Disease in Children and Adolescents [Article]. Circulation , 15 , U Danish, S. Enhancing youth development through sport [article]. World Leisure Journal , 46 3 , Desbrow, B. Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism , 24 5 , Deshmukh-Taskar, P. The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: the National Health and Nutrition Examination Survey Journal of the American Dietetic Association , 6 , Nutrition for sport and exercise. Wadsworth, Cengage Learning. Ellis, L. Effects of Three Oral Nutritional Supplements on Human Hydration Indices. J Am Diet Assoc , 26 4 , Food and Drug Administration. How to understand and use the Nutrition Facts Label. Funtikova, A. Impact of diet on cardiometabolic health in children and adolescents. Nutrition Journal , 14 , Gould, D. Life skills development through sport: current status and future directions. International Review of Sport and Exercise Psychology , 1 1 , Gropper, S. Advanced nutrition and human metabolism. Cengage Learning. Hales, C. Trends in Obesity and Severe Obesity Prevalence in US Youth and Adults by Sex and Age, to Journal of the American Medical Association , 16 , Institute of Medicine of the National Academies. Dietary Reference Intakes. The essential guide to nutrient requirements. Washington, DC: The National Academies Press. Keller, A. Sugar-Sweetened Beverages and Obesity among Children and Adolescents: A Review of Systematic Literature Reviews. Childhood Obesity , 11 4 , Lee, S. Development of an Evidence-based Nutritional Intervention Protocol for Adolescent Athletes. Lundqvist M, Vogel, N. Effects of eating breakfast on children and adolescents: A systematic review of potentially relevant outcomes in economic evaluations. Micha, R. PLoS One , 13 3 , e Miller, K. Caffeinated energy drink use by U. adolescents aged A national profile. Psychology of Addictive Behaviors , 32 6 , Molaison, E. Influences on fruit and vegetable consumption by low-income black American adolescents. Journal of Nutrition Education and Behavior , 37 5 , Orru, S. Role of Functional Beverages on Sport Performance and Recovery. Nutrients , 10 Parks, R. Developing a Performance Nutrition Curriculum for Collegiate Athletics. Journal of Nutrition Education and Behavior , 48 6 , Purcell, L. Sport nutrition for young athletes. Pyne, D. Nutrition, illness, and injury in aquatic sports. International Journal of Sport Nutrition and Exercise Metabolism , 24 4 , Ramsay, S. Skipping breakfast is associated with lower diet quality in young US children. European Journal of Clinical Nutrition , 72 4 , Therefore, markers of growth and health will help to determine if total energy intake is appropriate. Athletes should be encouraged to moderate eating patterns to reflect daily exercise demands. This will often mean that larger meals and regular snacking are required to meet the increased energy demands on training days. Adolescents require the knowledge and support to develop a healthy lifelong relationship with food. Parents, guardians, and coaches play a key role in this. It is important that eating patterns and food selection during adolescence reinforce long-term health, as well as developing a positive body image. Recommendations for carbohydrate, protein and fat intake for adolescent athletes are very similar to those set for athletic adult populations:. Adolescents should be encouraged to adjust carbohydrate intakes to match daily energy demands. Consider the duration and intensity of the exercise sessions to help guide intake. Protein requirements are between 1. Both protein and carbohydrate are important for recovery after training and competition. Nutritious food choices provide a great recovery option, such as milk-based drinks, yoghurt with fruit, or a meat and salad roll. In some cases, sports foods such as Sustagen Sport may help to meet the high energy needs of the athlete in a convenient form, at the same time as providing a source of protein and carbohydrate. See Recovery Nutrition for more information. fat in meats, dairy, fried foods and processed products such as biscuits. If an athlete is finding it difficult to meet their energy needs, increasing the unsaturated fat content of the diet can help address this issue due to its energy density e. olive oil, nuts avocado, and salmon. Good sources of iron include red meat, pork, chicken, eggs, fish, some fortified breakfast cereals and some fortified beverages and baked beans. See Iron Depletion in Athletes factsheet for more information. |
| A Guide to Eating for Sports (for Teens) - Nemours KidsHealth | It should also be noted that these recommendations are not intended for individualized diet plans or prescriptions. Specific dietary recommendations should come from the consultation of a Registered Dietician or a family care practitioner. Table 1 provides an overview of the learning objectives associated with each lesson of Peak Health and Performance. Lesson topics include functions of macronutrients on health and performance, USDA MyPlate recommended servings of each food group, energy balance, timing of meal and snack intake, hydration practices and consumption recommendations, and healthy meal and snack options for fast food and restaurants. These include energy balance, portion size, timing of intake , and hydration. This lesson sets out to teach the young athlete that food is more than just something we eat when we are hungry, but rather has many different functions in the body. For instance, the lesson beings by identifying the many benefits of healthy nutrition behaviors including improvements in recovery and performance 1 , a healthy body composition 34 , reduction in illness 28 and injuries 3 , and overall long-term health An analogy of the body as an automobile is emphasized to describe the relationship of food as fuel for the body to enhance the connection of good sports nutrition practices with health and performance. It is also emphasized that an athlete should strive to match their energy intake with their energy expenditure, a concept called energy balance. Energy balance refers to the amount of total energy consumed via kilocalories kcals compared to the amount of energy expended When an individual consumes more energy than they are expending they are in a positive energy balance , and if one expends more energy than they are consuming, they are in a negative energy balance. This can be achieved by eating the correct portion sizes from each of the five food groups, a concept that will be further explained in Lesson 2. Macronutrients are also discussed in this lesson, including function, food source, and recommended amounts. Carbohydrates offer the athlete numerous benefits including serving as a major fuel source during moderate to intense exercise and decreasing recovery times between activities For simplicity of the targeted audience, carbohydrates are classified into two different types: simple and complex Simple carbohydrates are those mostly coming from sources higher in mono- and di-saccharides including sweets, candy, and soda. Complex carbohydrates are those coming from foods higher in starches polysaccharides and oligosaccharides. Complex carbohydrates are emphasized primarily over simple carbohydrates as the former contains more dietary fiber and micronutrients. The daily amount needed is dependent on numerous factors including, type of activity and intensity of it, sex differences, and environmental influences. Protein is important for numerous bodily functions including muscle and other tissue rebuilding, which is very beneficial to those in athletics 16, Lastly, dietary fats are described related to their ability to serve as fuel to the athlete Additionally, fats are important components of cell membranes, provide protection to internal organs, and aid in reducing heat loss Similar to carbohydrates, fats can be classified into two types for simplicity: saturated and unsaturated Sources of saturated fatty acids include butter, lard, and cheese, while good sources of unsaturated fatty acids include olive oil, nuts, and peanut butter. To promote short- and long-term health, unsaturated fatty acids should be emphasized over saturated fatty acids Lesson 2 expands upon the concept of energy balance and provides a visual representation of how to increase or decrease portion sizes of each of the five good groups to meet the energy demands of their sport. This lesson also instructs athletes how to identify the relevant information on a Nutrition Facts Label to make healthy food choices. Individual energy needs are dependent on a number of other factors including age, weight, sex, and physical activity levels 34, Further, the composition of these energy needs will differ depending on the length, type, and duration of activity for a particular day According to the USDA Dietary Guidelines for Americans , energy requirements for adolescent males and females ages years range from 1, for sedentary females and 2,, for sedentary males, to 2, for active females and 2,, for active males A simple way to address these issues with the young athlete is to provide them a visual aid in determining portion sizes of each of the food groups based on their level of activity. Nanna Meyer in collaboration with the Sport Nutrition Graduate Program at the University of Colorado, Colorado Springs and the United States Olympic Committee They are broken down into three basic illustrations: an easy training day, a moderate training day, and a hard training day. The curriculum versions were modified in a manner to illustrate similar food proportions but make it easier to understand for a younger audience. Easy Training. An easy training day could be defined as a light workout or walkthrough practice, or a day that may not have a practice or competition scheduled A performance plate on these days should follow the MyPlate guidelines for food group consumption as these guidelines meet recommendations for normal daily activity for most youth. Sedentary adolescent males, need approximately kcals daily, while their female counterparts require kcals Assuming 4 meals a day 3 meals plus a snack , each easy training meal could consist of ~ kcals each. Moderation Training. Since energy needs are greater, the recommendation is to increase the amount of energy consumed, primarily from the fruit, vegetable, and grain groups as these are the most carbohydrate-rich food groups. Moderately active adolescent males need approximately kcals daily, while female adolescents with the same activity level need about kcals daily Therefore, a typical training meal recommendation assuming 3 meals and a snack for moderate training days could be kcals. Hard Training. Lastly, a hard training day would be equivalent to high intensity training, practice, or a competition lasting longer than 90 minutes. This could also include situations in which an athlete is practicing twice per day or have an all-day tournament. Similar to the moderate training day, recommendations for a hard training day consists of increased portion sizes of carbohydrate-rich foods, mostly from whole grains which make up about half of the hard training day performance plate. The last portion of this lesson explains the importance of reading Nutrition Facts labels. The goal of this section is to equip the athlete with the knowledge and skills necessary to make healthy food choices. Specifically, a few sections of the Nutrition Facts label are emphasized. Saturated fats are found under Total Fats, and the recommendation is to limit their intake Dietary Fiber is another Nutrition Facts label requirement, and its increased consumption is associated with a reduction in risk for cardiovascular disease and type II diabetes mellitus, and for maintaining overall gastrointestinal health Good sources of dietary fiber include whole grain bread, whole fruit, vegetables, beans and legumes. Adolescent females need around 25 grams of fiber per day, while adolescent males need about 31 grams per day The overall emphasis of lesson 3 builds on the importance energy balance and portion size by providing young athletes with a meal pattern that promotes optimal performance and recovery. The main idea is that following a pattern of smaller, more frequent meals helps to promote energy balance, and timing meals around practice and competition helps to fuel performance and promote muscle repair and energy replenishment The recommendation is to eat at regular intervals throughout the day to maintain energy levels. Along with eating smaller and more frequent meals and snacks, this lesson emphasizes the importance of meal timing, particularly regarding eating breakfast, and eating before and after activity. Eating breakfast among children and adolescents is associated with increased cognitive performance and academic achievement, and higher quality of life Additionally, skipping breakfast is associated with a lower dietary quality compared to those who do not and chronically skipping breakfast is associated with greater obesity and waist circumference in children and adolescents 10, The recommendation it to consume breakfast within minutes of waking. This section concludes with recommendations for breakfast food options. The purpose of consuming a light meal or snack before activity is to maximize blood glucose levels and glycogen stores, and prepare an athlete for activity General recommendations for pre-workout meals include those that are higher in carbohydrates ~40 grams , moderate in protein ~10 grams , and low in fat Foods higher in fat often lead to stomach discomfort which could increase risk of nausea and vomiting, and decreased performance. The lesson recommends athletes experiment with smaller portions prior to practice or competition to gauge their tolerance and build towards recommended portion sizes. Example food items are provided matching the suggested recommendations see Table 2. Following a practice or competition, athletes should consume a meal or snack containing both protein and carbohydrate to replenish glycogen stores, and facilitate protein synthesis and recovery The recommendation is to consume a meal higher in carbohydrates ~75 grams and protein ~20 grams within an hour after activity. Table 2 provides a summary of both pre- and post-workout food combination options. This lesson concludes with a summary of the importance of food safety and practical recommendations for the youth athlete. The goal with this section is to educate the athlete on basic food safety practices, such as hand washing, keeping foods at appropriate temperatures e. cooking foods to appropriate temperatures, maintaining cold foods , and maintaining clean surfaces to avoid the risk of foodborne illnesses Examples include using a clean and insulated lunch bag or box and throwing away perishable leftovers if they cannot be kept cold. While the first three lessons primarily focus on the consumption of healthy foods, lesson 4 reminds the athlete that beverage choices can also impact health and athletic performance. The main theme in this lesson is that of improving or maintaining adequate hydration before, during, and after activity. Energy drinks, soda, and other sugary beverages are not recommended to aid in hydration of the body. The second section explains the causes, risks, and negative impacts of dehydration to performance and potential health outcomes, such as a headache, muscle cramps, and impaired concentration If left unaddressed, dehydration can lead to more serious health outcomes such as a heat stroke. Body weight can be used as a method to monitor hydration such as weighing oneself before and after activity 2. A decrease in weight following activity may indicate hypohydration. The recommendation would be to consume 1. Urine color is a practical way in which one could monitor hydration status. A lighter urine color is indicative of a more hydrated state, while a darker urine color could indicate possible dehydration. Lastly, using thirst is an easy method to identify is someone is possibly hypohydrated 2. If you have one of them, you may likely be dehydrated; if you have two of them you are likely dehydrated; and if you have all three you are very likely dehydrated. The next two sections discuss sports drinks and hydration recommendations. Sports drinks are highly marketed for use during activity as they often contain electrolytes and carbohydrates which may improve performance by optimizing water absorption and maintaining metabolism However, if exercise is less than an hour or an hour and fifteen minutes and the intensity is low along with normal temperatures and humidity , a sports drink is likely not needed 9. Most of the time, consuming water before, during, and after activity will suffice the typical youth athlete. About 4 hours prior to activity, cups of fluid are recommended to maintain hydration. About 2 hours before activity, cups of fluid is recommended To maintain or improve hydration during activity,. As previously stated, after activity, the recommendation is to consume 1. The last section discusses energy drinks and their potential detriments to health and performance. In most cases, young athletes will receive an adequate amount of protein through their food consumption and should not have to ingest anything supplemental, like protein shakes. Fats are an important part of a balanced diet. Healthy fats help in the normal growth, development, and maintenance of body tissues. However, when dealing with young athletes, it is essential to place an emphasis on choosing fat sources wisely. The best fat sources for young athletes include nuts, seeds, avocados, olive oil, and salmon. Unhealthy fats your child should avoid include processed meats, packaged desserts, cream, butter, and fried foods. When it comes to proper nutrition in young athletes, you must keep in mind the time they are eating their meals and snacks. A meal three to four hours before a practice or game should include plenty of carbohydrates and protein but be lower in fat. If less than three hours before physical activity, young athletes should have a lighter meal or snack with easy-to-digest carbs. After physical activity, your child should eat within 30 minutes to help rebuild muscle and replenish energy. The providers at Wake Forest Pediatrics are committed to providing our patients with a medical home throughout all the stages of adolescence. Wake Forest So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water. Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise. Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance. Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. |
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