ca in advance of registration. A: Our minimum ratio of camp staff members to campers is based on the age of the camp group. In addition, our camp meals are professionally prepared by our on-campus food services staff with a high attention to detail - especially on meals prepared for campers with identified allergies.

We ask that you identify all dietary restrictions for your children during camp registration and promptly fill out additional forms as requested by our camp office staff , to ensure your camper has the best possible experience at camp.

All refund requests must be made in writing to camp. Q: Can a camper that does not meet the age listed for the camp program register and attend? If your child is not the listed age for the camp program, we look forward to having them attend once they have reached the appropriate age.

These requests, including a detailed rationale can be sent to camp. Please note that not all requests can be accommodated and during peak registration periods it is often difficult to respond in a timely manner to email. A: Regular camp hours run from am, until pm.

Details on drop-off and pick-up procedures will be communicated via email shortly before camp starts. Additional hours of supervision are available in the Camp Extended Care program. This program runs from am to am, and pm.

Please register for the extended care program for each camper that requires additional supervision during the weeks they are attending camp. A: Yes! We will be providing a lunch to every camper daily.

A weekly menu will be sent via email prior to each camp session. Allergies and dietary restrictions must be indicated for each camper at the time of registration.

We will work with parents as partners to ensure a safe camp meal can be provided to every camper. Q: My child requires a special lunch due to a dietary restriction. Can you provide one or should I send something for them? A: We will accommodate all dietary restrictions identified during registration vegetarian, vegan, gluten free, specific allergen free, etc.

within reason. All meal accommodations related to an accessibility need or medical condition will be accommodated. Additionally, we will do our best to provide a meal that closely resembles the meals of the rest of the campers as possible, to ensure your camper feels included during lunch time.

Q: My child is particular about what they will and will not eat. I've looked at the weekly menu you provided in advance of camp, and I would like to request alternate meals for my child.

A: Unfortunately, we are unable to accommodate these types of requests. In terms of caffeine within food products, various international health agencies consider caffeine to be a generally safe compound for to adults to consume, especially when low to moderate doses are ingested.

These doses are commonly defined as. We would advise that choosing caffeine from therapeutic sources such as No Doze is preferable over choosing caffeinated pre-workouts as these sports products can contain variable amounts of caffeine and also pose a risk of containing banned substances.

Caffeine can affect sleep onset and quality, even at low levels of intake. Given the half-life of caffeine is ~5 hours i.

about half the drug remains in your blood after this period , consideration should be given to the timing of caffeine intake relative to the need for sleep.

Small to moderate doses of caffeine have minimal effects on urine losses or the overall hydration in people who are habitual caffeine users. In addition, caffeine-containing drinks such as tea, coffee and cola drinks provide a significant source of fluid in the everyday diets of many people.

The effects of caffeine vary markedly between individuals. Each athlete should make decisions about caffeine use based on experience of their own responsiveness and reactions, including side-effects. It remains unclear whether genetic differences related to caffeine metabolism or adenosine receptor density explain the contrasting performance effects 3.

The current interest in ß-alanine was initiated by research from Professor Roger Harris who also lead the original studies into creatine supplementation and colleagues who found that chronic supplementation with ß-alanine leads to an increase in muscle carnosine content and subsequently improves high-intensity cycling capacity.

Dietary nitrate may be used to enhance the availability in the body of a molecule called nitric oxide NO. Table 1: Typical nitrate content of vegetables taken from Bryan NS and Hord NG Dietary Nitrates and nitrites: in: Bryan N ed , Food Nutrition and the Nitric Oxide pathway.

Destech Pub Inc: Lancaster, PA, pp There is no evidence of systematic serious adverse effects related to creatine monohydrate supplementation. Speculation and anecdotes about muscle, renal, and thermoregulatory dysfunction are not supported with research or post-marketing surveillance.

Supplement safety information and batch tested product list www. Pre-exercise hyperhydration is a state of elevated body water induced acutely prior to exercise by means of fluid ingestion with or without waterbinding agents, such as Glycerol 4.

This strategy may be beneficial in a range of challenging situations that commonly arise in sport, such as:. The benefits associated with pre-exercise hyperhydration can be put into perspective when the consequences of dehydration i.

Since glycerol and sodium enhance fluid retention through different physiological mechanisms, sodium can also be added to glycerol hyperhydration solution because their combination can be more effective than either osmolyte alone.

The following diagram illustrates the fluid retention achieved through three common hyperhydration strategies adapted from previous work conducted. Comparative effects of different hyperhydration solutions on fluid retention. How and when do I hyperhydrate with glycerol?

Effective protocols of Glycerol-induced hyperhydration include the addition of 1. As an alternative hyperhydration strategy, the addition of 3. Under circumstances that limit time or prevent the consumption of meals or snacks that facilitates complete fluid balance restoration, glycerol may be used and offers the following benefits:.

The volume required to restore fluid balance will depend on the net deficit from sweat loss during the previous exercise bout. Glycerol can be purchased in Australia from supermarkets, pharmacies, and chemists under the name of glycerine. It should be noted that the description on the bottle can cause confusion, as it is listed for use as an emollient to soften roughened skin.

Glycerol is safe to ingest according to the recommendations provided herein. The ergogenic nature of glycerol has been investigated according to its effect on fluid retention, which has been shown to positively influence thermoregulatory function, cardiovascular responses and, hence, athletic performance.

Research on impact of glycerol on thermoregulation and performance have provided mixed results but some studies, including trials conducted at the AIS, have shown benefits to performance of moderate-high intensity exercise performed in the heat.

Glycerol was formally removed from the World Anti-Doping Agency WADA Prohibited List on 1st January Glycerol is, therefore, currently a permitted substance for use in high-performance sport. Pre-exercise hyperhydration strategies involving glycerol supplementation need to be practiced in determining their effectiveness for individuals under real-life sorting scenarios.

As such, the effectiveness of glycerol hyperhydration or rehydration strategies may depend upon the environmental conditions and exercise situations.

When used in accordance with the recommended ingestion protocols, glycerol is very safe with a very low prevalence of side-effects, making it relatively safe to use. However, the following concerns and considerations should be considered. Improved exercise performance with glycerol may not simply be explained by an attenuated body fluid deficit but may be the result of a reduction in deep body core temperature.

Nutrition Supplements. Benefits and risks of using supplements and sports foods. Previous - visual effect only Overview Group A Group B Group C Group D Athlete Resources. Group A. Evidence level: Strong scientific evidence for use in specific situations in sport using evidence-based protocols.

Use within Supplement Programs: Permitted for use by identified athletes according to best practice protocols. Sports foods. Sports drinks. Close print prev next. Sports drinks Carbohydrate-electrolyte drinks Sports drinks are designed to deliver a balanced amount of carbohydrate and fluid to allow an athlete to simultaneously rehydrate and refuel during and after exercise.

Performance benefits have been clearly demonstrated in a range of sporting events when carbohydrate is consumed during exercise to provide an additional fuel to the muscle. The taste and temperature of sports drinks are also important factors in meeting hydration goals:-Studies show that athletes more closely match fluid intake to sweat losses when offered flavoured sports drinks compared to water.

Commercially available sports drinks come in both ready-to-drink and powdered forms in a wide range of flavours which vary according to their carbohydrate and electrolyte content as well as the addition of other ingredients.

The type and quantity of carbohydratesprovided in sports drinks varies according to the manufacturer, with factors such as taste, osmolarity concentration of individual particles , intestinal absorption and gut tolerance being considered.

Further research is needed to support these claims and athletes should ensure that they practice the use of more concentrated formulas to confirm tolerance and perceived benefit.

Note that dedicated electrolyte supplements with higher sodium concentrations are discussed in the Electrolyte Replacement Supplements fact sheet.

Other electrolytes e. magnesium, potassium and calcium may be included in sports drinks. Current evidence indicates that magnesium losses during exercise can be met by dietary means and it is unlikely that additional magnesium intake via sports drinks will enhance hydration goals or reduce cramping.

The case for consuming protein during exercise to enhance performance is contentious. A meta- analysis of the literature 11 studies suggested a methodological bias in the current studies; benefits are seen with time to exhaustion protocols and when protein is added to sub-optimal intakes of carbohydrate.

It was concluded that any ergogenic benefits may result from a generic effect of additional energy intake rather than a unique benefit of protein. Sports drinks provide a convenient option for simultaneously addressing fuel, fluid and electrolyte needs before, during and after exercise.

Use pre-exercise: may be part of the pre-exercise meal or consumed immediately before exercise to enhance fluid and fuel status. Use during exercise: promotes hydration, fuelling and reduced perception of effort during exercise.

Hydration: promotes voluntary drinking and fluid retention to assist the athlete to achieve a fluid intake plan that keeps the fluid deficit incurred during exercise to an acceptable level. Opportunities to drink fluids during sporting activities vary according to the rules and practical features of the sport.

See Table 1 for recommendations. Effect is repeatable throughout exercise and can directly enhance performance of shorter events min as well as provide additional benefit in longer events. Delivery of carbohydrate consumed during exercise to the muscle is largely influenced by the rate at which it can be absorbed in the small intestine.

If fluid needs are greater than carbohydrate needs: sports drinks with lower carbohydrate content or diluted sports drinks may be used. The main benefit from carbohydrate use in these events comes from interaction with the brain and CNS.

To achieve optimal benefit, the athlete may need to organise their event nutrition strategy to allow frequent e. A range of everyday dietary choices and specialised sports products ranging from liquid to solid may be useful.

The athlete should practice finding a fuelling plan that suits individual goals including hydration needs and gut comfort. The benefits of carbohydrate intake strategies in these events are likely to be achieved both in the muscle fuel and CNS perception of effort.

Higher intakes of carbohydrate are associated with better performance. Products providing multiple transportable carbohydrates glucose: fructose mixtures will achieve high rates of carbohydrate absorption and oxidation during exercise.

The benefits of carbohydrate intake in these events are likely to be achieved both in the muscle fuel and CNS perception of effort. Are there any concerns or considerations?

Unnecessary expense Sports drinks are not needed at every training session and may be an unnecessary expense. Unnecessary energy intake Athletes need to consider their physique goals and total nutritional goals when deciding whether to consume sports drinks.

Dental erosion Sports drinks, like other carbohydrate-containing fluids such as soft drinks and fruit juices, have been shown to contribute to dental erosion. Minimise the contact time the sports drink has with the teeth and avoid holding or swishing the drink around the mouth.

A straw or squeezy bottle can also minimise contact time with the teeth by directing fluids towards the back of the mouth. Use a water chaser immediately after consuming a sports drink to rinse the mouth out.

Where practical, consume dairy products after the session or chew sugar free gum immediately after consumption of the sports drink. Avoid brushing teeth for at least 30 minutes after consuming sports drink to allow tooth enamel to re-harden.

While some athletes may not tolerate sports drinks well, the following strategies can help to minimise problems. Dehydration increases the risk of gastrointestinal problems during exercise and is often the cause of such complaints. Practicing fluid intake strategies during training can assist in preventing dehydration as well as helping to overcome problems such as dislike of the taste, mouthfeel of the drink and gastrointestinal discomfort.

Individuals with fructose malabsorption or FODMAP intolerance should be aware of the fructose content of sports drinks containing multiple transportable carbohydrates. Interference with opportunities for training adaptation Some athletes may periodise their carbohydrate intake to help support training adaptations.

Where can I find more information? Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc, 39 2 , Phillips SM,Sproule J,Turner AP. Carbohydrate ingestion during team games exercise: current knowledge and areas for future investigation.

Sports Med. Stellingwerff T, Cox GR. Systematic review: Carbohydrate supplementation on exercise performance or capacityof varying durations. Appl Physiol Nutr Metab, 39 9 , Jeukendrup AE.

Oral carbohydrate rinse: placebo or beneficial? Curr Sports Med Rep. Burke LM, Maughan RJ. The Governor has a sweet tooth - mouth sensing of nutrients to enhance sportsperformance. Eur J Sport Sci, 15 1 , Peake JM, Neubauer O, Walsh NP, Simpson RJ. Recovery of the immune system after exercise. J Appl Physiol , 5 , Sale C, Varley I, Jones TW, James RM, Tang JC, Fraser WD, Greeves JP.

Effect of carbohydrate feeding on the bone metabolic response to running. J Appl Physiol. Minehan MR, Riley MD and Burke LM. Effect of flavor and awareness of kilojoule content of drinks on preference and fluid balance in team sports.

Int J Sport Nutr Exerc Metab, 12 1 , Maughan RJ and Leiper JB. Post-exercise rehydration in man: effects of voluntary intake of four different beverages. Med Sci Sports Exerc, 25, Influence of beverage temperature on palatability andfluid ingestion during endurance exercise: a systematic review.

Int J Sport Nutr Exerc Metab, 22 3 , Ross M, Abbiss C, Laursen P, Martin D, and Burke LM. Precooling methods and their effects on athletic performance: a systematic review and practical applications. Sports Med, 43, Stearns RL, Emmanuel H, Volek JS, Casa DJ.

Effects of ingesting protein in combination with carbohydrate during exercise on endurance performance: a systematic review with meta-analysis.

J Strength Cond Res, 24 8 , Garth AK, Burke LM. What do athletes drink during competitive sporting activities? Costa RJS, Miall A, Khoo A, Rauch C, Snipe R, Camões-Costa V, Gibson P.

Gut-training: the impact of twoweeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, andrunning performance. Appl Physiol Nutr Metab, 42 5 , Miall A, Khoo A, Rauch C, Snipe RMJ, Camões-Costa VL, Gibson PR, Costa RJS. Two weeks of repetitive gut-challenge reduce exercise-associated gastrointestinal symptoms and malabsorption.

Scand J Med Sci Sports, 28 2 , Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Curr Opin Clin Nutr Metab Care, 13 4 , Burke LM, Hawley JA, Wong SH, Jeukendrup AE.

Carbohydrates for training and competition. J Sports Sci, 8, Needleman I, Ashley P, Fairbrother T, Fine P, Gallagher J, Kings D, Maugha RJ, Melin AK, Naylor M.

Nutrition and oral health in sport: time for action. Br J Sports Med, 52 23 , Impey SG, Hearris MA, Hammond KM, Bartlett JD, Louis J, Close GL, Morton JP. Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis. Sports Med, 48 5 , Burke LM, Hawley JA, Jeukendrup A, Morton JP, Stellingwerff T, Maughan RJ.

Toward a Common Understanding of Diet-Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport. Int J Sport Nutr Exerc Metab, 28 5 , Sports gels.

Practitioner Fact Sheet Athlete Infographic. Sports gels provide a compact and portable source of carbohydrate which can easily be consumed immediately before or during exercise to contribute to carbohydrate intake targets. Carbohydrates consumed during exercise can support or enhance performance via two different mechanisms: provision of fuel for the muscle and a mouth sensing benefit to the brain and central nervous system CNS.

Some gets contain menthol 0. The type and quantity of carbohydrates provided in gels varies according to the brand. Gels are substantially more concentrated in carbohydrate than sports drinks to provide a large fuel boost in a single serve.

The majority should be consumed with water or other dilute fluids, which can separately address hydration needs for the activity and reduce the net carbohydrate concentration to reduce risk of gut upsets.

Despite recommendations in early sports nutrition guidelines against consuming concentrated forms of carbohydrate during exercise, recent studies have shown that sports gels consumed with water during moderate intensity exercise provide a similar pattern of carbohydrate delivery and oxidation by the muscle as sports drinks and are well tolerated by most athletes.

The consistency of sports gels is likely to increase the amount of time and mouth contact associated with the intake of carbohydrate compared with sports drinks. This may increase the ability of gels to provide a performance benefit via the stimulatory effect of carbohydrate sensing mouth receptors on the brain and central nervous system.

Use pre-exercise: sports gels provide a low fibre and compact carbohydrate source for pre-event fuelling for athletes who are unable to tolerate regular foods and fluids. Use during exercise: to supply carbohydrate to the muscle and CNS.

Fuelling: supplies easily consumed carbohydrates to provide an additional fuel source for the muscle according to the requirements of each sporting activity.

Performance benefits have been clearly demonstrated in a range of sporting events as a result of this strategy. Unnecessary expense Sports Gels are not needed at every training session and may be an unnecessary expense. Unnecessary energy intake Athletes need to consider their physique goals and total nutritional goals when deciding whether to consume sports gels.

Dental erosion Repeated exposure of the teeth to sticky forms of carbohydrate is not ideal for dental health. To help reduce the potential impact of sports gels on dental health, athletes should consider the follow options when they are practical or able to be balanced with the sports nutrition plan.

Minimise the contact time between the teeth and the sports gel and rinse out the mouth with water once the gel has been consumed. Where practical, consume dairy products immediate after the session, or chew sugar free gum immediately after consumption of the sports gel.

Avoid brushing teeth for at least 30 minutes after consuming sports gels to allow tooth enamel to re- harden. Research in laboratories and in the field has shown that the use of sports gels is well tolerated by most athletes.

However, a small number of athletes suffer from significant gastrointestinal issues and may need an individualised protocol 3,4. Sports gels should be consumed with adequate fluid to meet hydration needs and to improve gastrointestinal tolerance.

Individuals with fructose malabsorption or FODMAP intolerance should be aware of the fructose content of sports gels containing multiple transportable carbohydrates.

Peake JM, Neubauer O, Walsh NP, Simpson RJ. J Appl Physiol, 5 , J Appl Physiol, 7 , Pfeiffer B, Cotterill A, Grathwohl D, Stellingwerff T, Jeukendrup AE. The effect of carbohydrate gels on gastrointestinal tolerance during a km run. Int J Sport Nutr Exerc Metab, 19 5 , Pfeiffer B, Stellingwerff T, Zaltas E, Jeukendrup AE.

CHO oxidation from a CHO gel compared with a drink during exercise. Med Sci Sports Exerc, 42 11 , Phillips SM, Sproule J, Turner AP.

Sports Med, 41 7 , Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. The Governor has a sweet tooth - mouth sensing of nutrients to enhance sports performance.

Eur J Sport Sci, 15 1 , Gut- training: the impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance. Two weeks of repetitive gut- challenge reduce exerciseassociated gastrointestinal symptoms and malabsorption.

Int J Sport Nutr Exerc Metab. Sports confectionery. Some varieties contain other active ingredients such as caffeine. The athlete should practice to find a fuelling plan that suits individual goals including hydration needs and gut comfort.

Unnecessary expense Sports confectionery are not needed at every training session and may be an unnecessary expense. Unnecessary energy intake Athletes should consider their physique goals and total nutritional goals when deciding whether to consume sports confectionery around exercise.

Minimise the contact time between the sports confectionery and the teeth, and rinse the mouth with water after finishing the confectionery. Where practical, consume dairy products after the session or chew sugar-free gum immediately after consumption of the sports confectionery.

Avoid brushing teeth for at least 30 minutes after consuming sports confectionery to allow tooth enamel to re-harden. Gut discomfort Although most athletes tolerate sports confectionery well, it is likely that a small number of athletes will suffer from significant gastrointestinal issues and may need an individualised protocol.

Individuals with fructose malabsorption or FODMAP intolerance should be aware of the fructose content of sports confectionery containing multiple transportable carbohydrates.

Appl Physiol Nutr Metab. Eur J Sport Sci. J Sports Sci. Gut-training: the impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance.

Scand J Med Sci Sports. Sports bars. Sports bar Sports or energy bars provide a compact and portable source of carbohydrate that can be easily consumed before or during exercise to contribute to carbohydrate intake targets.

Carbohydrates consumed during exercise can support or enhance performance via two different mechanisms: provision of fuel to the muscle and a mouth sensing benefit to the brain and central nervous system. There may be other roles for carbohydrate intake during prolonged strenuous exercise that are of benefit to athlete health, particularly for high performance athletes.

Such intake may also be beneficial to bone health by reducing the effect of exercise with low carbohydrate availability on markers of bone resorption 2. Although many athletes focus on liquid forms of carbohydrate during exercise e.

sports drinks or more concentrated gels to address fluid replacement as well as fuel needs, studies show that solid forms of carbohydrate can also be well tolerated and are able to supply a rapid fuel source to the muscle3.

These are more suited to longer events of lower intensity where the increased fibre content can be better tolerated and flavour fatigue creates a need for a greater range of taste and texture choices.

Use pre-exercise: provides a low fibre carbohydrate source to assist the pre-event fuelling goals of athletes who are unable to tolerate regular foods and fluids Use during exercise: can supply carbohydrate to the muscle and central nervous system Use post-exercise: can contribute to post-exercise refuelling.

Travel: Provides a compact and convenient option while travelling either locally or internationally for training or competition, with the extended shelf-life and portability making access to trialled and familiar fuelling options easier. The athlete should practice a fuelling plan to find one that suits individual goals including hydration needs and gut comfort.

Unnecessary expense Sports bars are not needed at every training session and may be an unnecessary expense. Gut discomfort Athletes should practice their use of bars pre- and during training sessions to assess tolerance if they are intended for use during competition.

Some athletes experience significant gastrointestinal issues and may need an individualised protocol. The following strategies can help to minimise problems: Consume sports bars with adequate fluid to meet hydration needs and to improve gastrointestinal tolerance.

Individuals with fructose malabsorption or FODMAP intolerance should be aware of the fructose content or additions of ingredients like inulin in sports bars containing multiple transportable carbohydrates.

To help reduce the potential impact of sports bars on dental health, athletes should consider the following options when they are realistic within the sports nutrition plan. Minimise the length of exposure between the teeth and the sports bar, and drink water after consuming a sports bar to rinse the mouth out Where practical, consume dairy products immediately after exercise or chew sugar free gum immediately after consumption of the sports bar Avoid brushing teeth for at least 30 minutes after consuming a sports bar to allow tooth enamel to re-harden J Appl Physiol 5 , Pfeiffer B1, Stellingwerff T, Zaltas E, Jeukendrup AE.

Oxidation of solid versus liquid CHO sources during exercise. Med Sci Sports Exerc. Appl Physiol Nutr Metab, 39 9 , Burke LM, Maughan RJ.

Eur J Sport Sci, 15 1 , Costa RJS, Miall A, Khoo A, Rauch C, Snipe R, Camões-Costa V, Gibson P. Two weeks of repetitive gut- challenge reduce exercise-associated gastrointestinal symptoms and malabsorption. Bartlett JD, Hawley JA, Morton JP.

Carbohydrate availability and exercise training adaptation: too much of a good thing? Electrolyte supplement. Electrolyte supplement Electrolyte replacement supplements are powders, tablets or ready to drink products designed for replacement of fluid and electrolytes in particular, sodium and potassium lost through sweat or other body fluids Athlete infographics have been developed for the information of athletes under the direct guidance of a sports dietitian.

Typical uses include: As a method of increasing total body water and plasma volume prior to exercise in hot environments, when opportunities for fluid replacement are inadequate to prevent significant fluid losses pre-exercise hyperhydration. As an alternative to standard sports drinks when it is deemed of value to replace large electrolyte losses during and after exercise with a more aggressive approach, or where electrolyte replacement is desired with limited or no carbohydrate intake.

Guidelines around the need, or optimal plan, for sodium intake during endurance i. General recommendations include 0.

There are suggestions that in situations of large sweat sodium losses e. However, the best method for assessing these needs, and planning for sodium replacement, are yet to be determined. There is some evidence, although controversial 2 that whole body sodium depletion may be a cause of specific types of cramps in some individuals.

Electrolyte supplementation may be beneficial in these athletes. dilution due to large, sudden intake of plain water may increase susceptibility to muscle cramps, although the exact mechanism underlying this effect has not yet been determined. An athlete can dilute blood sodium concentrations during exercise by drinking fluids at a rate that is slightly greater than their sweat losses, or by replacing large sweat losses and the accompanying large electrolyte loss with low sodium fluids e.

water or soft drinks. Sodium replacement during exercise can address this issue provided the total fluid consumed remains less than sweat losses. It is comparatively rare in sport and occurs when an athlete consumes fluid at a rate that is substantially higher than actual sweat losses, and the rate of urine production.

In the absence of electrolyte replacement, fluid replacement will restore blood osmolarity concentration before it has replaced its volume, leading to a reduction in thirst and increased urination. Such signs can be confused with adequate or overhydration.

Rehydration after the development of moderate-severe dehydration e. Although sodium can be replaced by eating salty foods e. See Table 1 for details on higher sodium foods. Pharmaceutical Oral Rehydration Solutions ORS and sports-related Electrolyte Replacement Supplements are available in ready to drink, tablet, ice block and powdered forms in a wide variety of flavours.

In general, ORS are manufactured according to the World Health Organisation guidelines for the treatment and prevention of dehydration associated with diarrhoea and gastroenteritis. Note that sweat sodium concentrations are often less than this value, and therefore exclusive reliance on high sodium ORS products with no plain water intake during ultra-endurance exercise could result in increased blood sodium concentration, due to replacing proportionally more sodium than fluid.

This concentration, as much as double that of typical ORS products, can be achieved by manipulating the ratio of product to water, or using commercially available products designed specifically for this purpose. Note that other strategies i.

glycerol supplementation can also be used for pre-exercise hyperhydration. During exercise and sporting activities: Electrolyte replacement supplements may be useful in the following situations: When targeted replacement of large sodium losses is desired. A personalised fluid plan should be made with the help of a Sports Dietitian; it is also noted that during ultra-endurance events, sodium replacement may also be achieved via food choices.

When electrolyte replacement is desired without an accompanying carbohydrate intake e. For the prevention and treatment of dehydration during diarrhoea and gastro-enteritis , particularly as guided by a Sports Physician. In the restoration of moderate-large fluid deficits incurred during exercise or other dehydrating activities e.

Scenarios in which this might be useful include a short period of recovery until an exercise session, or after an exercise session late in the day where the athlete wants to rehydrate with minimal risk of sleep disturbances due to the need for a toilet break.

Specifically: The athlete should consume a volume of fluid equal to ~ 1. Fluid intake should be accompanied by electrolyte replacement particularly sodium to optimise fluid retention. This may be achieved through food sources, via the salting of meals, or through the use of higher sodium sports drinks or electrolyte supplements, according to what is most practical.

While intake of food sources can target other nutrition goals, it is noted that electrolyte supplements provide a known sodium content that may be more precisely achieved.

Since the carbohydrate content of ORS and some sports electrolyte supplements is negligible, refuelling goals may need to be addressed separately.

Unnecessary expense and unclear guidelines There is currently no consensus regarding the value of sodium replacement during exercise for either performance or health reasons. Disruption to hydration plan if used incorrectly Increasing the sodium content of a drink generally reduces the drink palatability and may interfere with the voluntary consumption of fluid.

Excessive intake of salt supplementation during exercise may cause gastrointestinal problems or further impairment of fluid balance. Failure to address major risk for hyponatremia during exercise Excessive fluid intake during exercise substantially greater than sweat losses is the major cause of serious cases of hyponatremia in susceptible people.

Sawka M, Burke L, Eichner R, Maughan R, Montain S, Stachenfeld N. Exercise and Fluid Replacement. Position Stand. Med Sci Sports Exerc, 39, Schwellnus MP. Cause of exercise associated muscle cramps EAMC - altered neuromuscular control, dehydration or electrolyte depletion?

B J Sports Med, 43, Bergeron M. Exertional heat cramps: Recovery and return to play. J Sport Rehabil, 16, McCubbin A, Allanson B, Caldwell Odgers J, Cort M, Costa R, Cox G, Crawshay S, Desbrow B, Freney E, Gaskell S, Hughes D, Irwin C, Jay O, Lalor B, Ross M, Shaw G, Périard J, Burke L.

Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments. Int J Sport Nutr Exer Metab, 30, Hew-Butler T, Rosner MH, Fowkes-Godek S, Dugas JP, Hoffman MD, Lewis DP, et al.

Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference, B J Sports Med, 49 22 , Isolated protein supplement.

Daily requirements for protein are increased due to a regular commitment to exercise and to support the synthesis of new proteins that accompanies the adaptive response to each workout or event. Indeed, the protein targets for athletes in heavy training are in the range of 1.

Protein targets are now set-in terms of the spread of protein over the day rather than the total protein target, since optimal protein synthesis occurs for at least 24 hours after exercise.

Athletes are encouraged to include a small serve of protein rich foods at eating occasions each day. For example, three main meals, a post-training snack and a pre-bed or mid-meal snack.

Targets of 0. The highest recommendations for protein 1. Sports nutrition is the major application for protein supplements and the fastest growing sector is plant protein supplements. Protein supplements are available as stand-alone products in the form of powders, bars and ready to drink shakes.

More recently, there has been a trend for the fortification of commercial foods with protein isolates e. breakfast cereals, food bars. A range of different forms and sources of protein supplements is found see Table on next page. The practical significance between different forms of whey protein is minimal, with a 30 g serve of any form providing ~ g of protein and total energy content from ~— kJ.

The small amount of lactose in WPC may be a consideration for athletes who are particularly intolerant to lactose. Contains minimal amounts of carbohydrate and fat. Hydrolysate WPH The most expensive form.

May be purchased as casein, calcium caseinate or casein hydrolysates see whey. Clots in the acidic environment of the stomach, slowing the digestion and delivery of amino acids to the body. Often recommended as a night-time feed for sustained release but research confirming specific value of casein over other protein sources at supper is lacking Egg Albumin Egg white High biological value protein with absence of fat and carbohydrate.

Used to be the most popular protein supplement until replaced by the cheaper dairy proteins. Often readily available as an egg white product from supermarkets for addition into prepped foods it provides a readily accessible high biological value protein source that does not require third party batch testing.

Soy High biological value protein that is rapidly digested. Cheaper than whey and is often added to protein bars. Available as soy concentrate or soy isolate see whey.

Lower in leucine than whey, but this can be resolved by fortification with leucine. Other plant proteins examples Hemp, Pea, Chickpea, Rice Lower biological value proteins: may be purchased as single source or blended proteins.

Biological value can be increased by mixing sources, fortifying with leucine and other amino acids or increasing the serve size. Carbohydrate: found in multi-purpose mixed-macronutrient or recovery products targeting refuelling as well as protein support.

See fact sheet on mixed macronutrient supplements. Individual amino acids including branched chain amino acids, leucine, glutamine etc. May be valuable in fortifying the lower leucine content of plant protein supplements but unnecessary in animal protein sources or as an isolated supplement themselves.

Evidence based performance ingredients creatine, caffeine, beta alanine etc. Although these ingredients may have proven value in sports nutrition, benefits are specific to the scenarios and protocols of use.

The doses provided in protein powders may not be optimal or able to be used correctly. It is preferable for such ingredients to be sourced as individual products so that the athlete retains control over when and how they are used. Other ingredients. Some protein powders contain ingredients with minimal evidence of benefits, including some that are likely to be harmful or banned in sport.

Many of these food choices are able to meet multiple sports nutrition goals and nutrient targets. Nevertheless, well-considered uses of protein supplements may include: When the delivery of rapidly digested proteins is a priority, such as in the period immediately after key workouts As a means of fortifying existing meals or snacks which are traditionally low in protein e.

breakfast or pre-bed snack As an alternative to whole foods and bulky meals when appetite is poor. When the facilities to store or prepare a food form of protein are not available, or the quality and accessibility of protein-rich foods in the local environment are limited e.

The potential for protein supplements to be used in conjunction with whole foods to boost the total content of a meal or snack e. Unnecessary expense Although protein is an important part of most eating occasions, this does not necessitate the use of protein supplements.

Effect on overall nutrient intake and nutrition goals It can be easy to become reliant on supplements to meet protein intake targets without realising the differences between foods and supplements. Unnecessary and harmful ingredients Some protein powders contain unnecessary ingredients, including products that are harmful or banned.

Allergy risk Protein products may contain tree nuts, milk, soy and other allergens that some athletes may need to avoid. Mixed macronutrient supplement bar, powder, liquid meal. Mixed macronutrient supplement Bar, Powder, Liquid Meal Mixed macronutrient supplements provide a compact and practical source of variable amounts of protein and carbohydrate, plus micronutrients, for use in situations where it may be impractical to eat, or access, whole foods or when appetite is suppressed.

They can vary markedly in their macronutrient composition, from carbohydrate-based products with a small amount of protein, to those which are rich in protein but intentionally lower in carbohydrate.

In this role, they provide a convenient portable and non-perishable snack with a potentially valuable macronutrient and micronutrient content. The specific composition of mixed macronutrient supplements can vary markedly.

The form and composition of the product will influence their appropriate use by athletes Table 1. Table 1. Mixed macronutrient supplements can be used in a variety of situations as a short-term replacement of whole foods.

A range of common uses and appropriate scenarios is provided below; it is noted that the macronutrient supplement may achieve a number of these goals simultaneously. A pre-exercise snack for athletes who experience pre-event nervousness with accompanying loss of appetite or reduced gut function or who need to eat immediately before an exercise session e.

early morning training. Intake during prolonged exercise e. ultra-endurance events conducted at moderate intensities over many hours or days, to reduce flavour fatigue by providing a greater range of tastes and textures or to provide the benefits from consuming protein and other nutrients.

A post-exercise recovery option to stimulate protein synthesis and adaptation, for athletes who have suppressed appetite or an inability to store or prepare whole foods for immediate intake.

see separate fact sheet on isolated protein supplements with additional information on this theme To provide a compact, portable and less filling source of extra energy and protein between meals.

A convenient and nutrient-dense energy boost for adolescents undergoing a growth spurt, athletes undertaking heavy training loads or during periods of lean mass gain, especially when appetite is insufficient to drive the intake of required food amounts.

In endurance sports e. running, cycling , to reduce gut contents in the day s prior to the race to enhance performance by reducing the risk of gastrointestinal disturbances.

Unnecessary expense Sports foods such as mixed macronutrient supplements are not needed at every training session or in the everyday diet and may be an unnecessary expense. Gut discomfort Although most athletes tolerate mixed macronutrient supplements well, small number of athletes will suffer from significant gastrointestinal issues and may need an individualised protocol.

High protein, low carbohydrate bars may be a particular concern, given their reliance on sugar alcohols to promote flavour and retention of moisture while also moderating refined carbohydrate intake. Individuals with fructose malabsorption or FODMAP intolerance should also be aware of the fructose content of mixed macronutrient supplements containing multiple transportable carbohydrates.

Allergy risk Mixed macronutrient supplements may contain tree nuts, milk and gluten from wheat flour, oats and barley and may need to be avoided by individual athletes who have allergies to any of these items. Reale et al. Acute-weight-loss strategies for combat sports and applications to Olympic success.

Int J Sports Physiol Perf, 12, Mouroa et al. Int J Obesity, 31, Medical supplements. Iron Iron is a fundamental mineral involved in energy metabolism, oxygen transport, cognitive function and immunity.

The body cannot produce its own source of iron and therefore it relies on absorbing the iron we consume as part of our diet or supplements. Some high-risk athlete populations include: Female athletes due to additional iron lost during menses.

Endurance athletes, including those training at altitude perhaps due to the greater demand on oxygen transport mechanisms. Vegetarian and Vegan athletes since less iron is absorbed from plant sources.

Athletes in Low Energy Availability. Compromised iron levels are typically associated with symptoms of lethargy and fatigue. Iron deficiency is an issue that progresses in severity because of a negative iron balance.

Early stages, known as iron deficiency non-anaemia IDNA , occur when ferritin stores are depleted without significant impact on haemoglobin concentrations. The most severe stage, iron deficiency anaemia IDA , presents when both iron stores and haemoglobin are depleted. Treatments for an iron deficiency range from nutritional support, oral iron supplementation, and intravenous iron approaches, depending on the severity of the issue and the athlete patient history.

Increasing dietary iron intake is the initial and most conservative treatment for iron deficiency. Some examples of haem animal derived and non-haem plant derived sources of dietary iron. Ferrous sulphate preparations e. FerroGrad ® containing ~ mg elemental iron are the established and standard treatment for depleted iron stores.

The total amount of elemental iron contained in the supplement should be checked to ensure that the specific target dose is achieved.

Controlled-release iron formulations e. Maltofer ® may be used if ferrous salts are not well tolerated by the athlete. Intravenous iron should only be considered in consultation with a sports physician.

The efficacy of this approach appears best when IDA is present — i. when both ferritin stores and haemoglobin are compromised.

Physicians are guided by the following outline when considering the frequency of iron blood screening for athletes. Image text Considerations and frequency of iron blood screening for athletes Variables to be considered. Minimum: serum ferritin, hemoglobin concentration, transferrin saturation.

Desirable: Serum soluble transferrin receptor, hemoglobin mass, C-reactive protein. Standardisation of blood collection.

Time of day: Preferably in the morning. Low to moderate activity in the proceeding 24 hours, including no muscle-damaging exercise e. eccentric in days prior. No signs of sickness or infection.

Annually No history of iron deficiency. No reports of fatigue after extended rest. No iron-related dietary restrictions. No evidence of low energy availability. No intention to undertake hypoxic training in the next 12 months.

No underlying pathology e. Biannually Female. Stage 1. Intention to undertake high training loads especially in endurance and team-based sports. Minimal or zero reports of prolonged fatigue after extended rest. No iron-related dietary restrictions e. non-vegetarian, non-vegan. Intention to undertake hypoxic training in the next 12 months.

High training loads in endurance and team-based sports. Reduced work capacity during training. Unexplained poor athletic performance. Individuals restricting sources of dietary iron e. vegetarian and vegan or overall caloric intake. Any evidence of low energy availability.

Intention to undertake hypoxic training in the next 6 months. Failure to address dietary issues or other underlying causes of the iron deficiency Iron supplementation does not address dietary issues. Dietary counselling in the early investigation phase of treatment should be provided via a referral to an accredited sports dietitian.

Where possible, the underlying cause for iron deficiency should be established so that it can be addressed. In some circumstances, a medical issue may need to be corrected. Risk of iron overload or other medical issues Excessive iron intake in some athletes may lead to iron overload.

Further information can be obtained from a sports doctor. Intravenous and intramuscular iron supplementation carries a risk of anaphylactic shock, and problems due to the use of needles. Risk of gastrointestinal upset Some oral iron preparations cause gastrointestinal upset including constipation.

McCormick R, Sim M, Dawson B, Peeling P. Refining treatment strategies for iron deficient athletes. Sports Med, 50 12 , Sim M, Garvican-Lewis LA, Cox GR, Govus A, McKay AKA, Stellingwerff T, Peeling P.

Iron considerations for the athlete: a narrative review. Eur J Appl Physiol, 7 , Dawson B, Goodman C, Blee T, Claydon G, Peeling P, Beilby J, Prins A. Iron supplementation: oral tablets versus intramuscular injection.

Int J Sport Nutr Exerc Metab, 16 2 , Garvican LA, Saunders PU, Cardoso T, Macdougall IC, Lobigs LM, Fazakerley R, Fallon KE, Anderson B, Anson JM, Thompson KG, Gore CJ. Intravenous iron supplementation in distance runners with low or suboptimal ferritin. Med Sci Sports Exerc, 46 2 , McCormick R, Dreyer A, Lester L, Sim M, Goodman C, Dawson B, Peeling P.

The efficacy of daily and alternate day oral iron supplementation in iron depleted athletes. Unpublished data. McCormick R, Moretti D, McKay AKA, Laarakkers CM, Vanswelm R, Trinder D, Cox GR, Zimmerman MB, Sim M, Goodman C, Dawson B, Peeling P.

The Impact of Morning versus Afternoon Exercise on Iron Absorption in Athletes. Med Sci Sports Exerc, 51 10 , Garvican-Lewis LA, Govus AD, Peeling P, Abbiss CR, Gore CJ.

Iron Supplementation and Altitude: Decision Making Using a Regression Tree. J Sports Sci Med, 15 1 , — Govus AD, Garvican-Lewis LA, Abbiss CR, Peeling P, Gore CJ. Pre-Altitude Serum Ferritin Levels and Daily Oral Iron Supplement Dose Mediate Iron Parameter and Hemoglobin Mass Responses to Altitude Exposure.

PLoS One, 10 8. Calcium Calcium is the most abundant mineral in our diets. Multivitamin Vitamins and minerals are necessary for a broad range of essential chemical reactions in the body, including those involved in energy metabolism, cell growth and repair, protection from free radical damage, and nerve and muscle function.

Athletes who restrict their total energy intake or lack dietary variety are at risk of an inadequate intake of vitamins and minerals. There is no evidence that supplementation with vitamins and minerals enhances performance except in cases where a pre-existing deficiency exists.

Supplementation of inadequate vitamin and mineral intake from food sources may be justified when there is an unavoidable reduction in energy intake or the nutrient density of dietary intake. A prolonged period of travel, particularly to countries with an inadequate or otherwise limited food supply.

A prolonged period of energy restriction needed to manage weight or body composition goals. Heavy competition schedule, involving disruption to normal eating patterns and reliance on a narrow range of foods and sports foods.

The selection of a suitable product should be based on its composition preferably containing a broad range of vitamins and minerals in doses that mimic population NRVs and avoiding the presence of unnecessary herbal ingredients and its origin preferably manufactured by a pharmaceutical company or large and well-known supplement company where Good Manufacturing Practices are in place.

Poor replacement of nutrient-dense foods May provide a false sense of security to athletes who are otherwise eating poorly. Vitamin and mineral supplements are often considered a replacement for a poor intake of fruits and vegetables. However, they do not contain the huge variety of phytochemicals found in fruits, vegetables, herbs, and spices that promote health-related effects.

Poor replacement of targeted micronutrient therapy Multivitamin mineral supplements do not replace the potential need for the supervised treatment or prevention of deficiencies of key micronutrients e. Megadose products may be counterproductive Large doses of antioxidant vitamin supplements e.

Merry TL, Ristow M. Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training? J Physiol. Probiotics Probiotics are live microbial food supplements that may have beneficial effects on intestinal microbial balance and associated impact on health. The two main species used in commercial preparations are lactobacillus acidophilus and bifidobacterium bifidum.

Microbes have been used for many years in food preparation — for example, the manufacture of yoghurt and cultured dairy foods, kombucha and alcoholic fermentations. In recent years, a number of different probiotic formulations and supplements have been scrutinised in scientific research primarily in infants to examine their impact in modulating gut bacteria or microbiota.

The gut microbiota performs several vital functions, including regulating mucosal immune activity, modulating host metabolic activity and protecting against intestinal infection. Dietary manipulation may enhance gut bacteria composition and metabolic activity and promote optimum immune function.

Dietary modification, and in particular increasing grain or fibre intake, should be recognised as the primary factor in enhancing gut microbiota diversity, and this can occur within a few days of dietary manipulation.

Only after this has been optimised, should consideration be given to probiotic supplementation. Beneficial effects of enhancing the gut microbiota diversity may include improved intestinal tract health, enhanced immune system 1 , greater bioavailability of nutrients, reduced lactose intolerance, lower prevalence of allergy in susceptible individuals, and improved mental health.

Applications of probiotics in sports nutrition and medicine are still emerging.

Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone. These can have similar side effects to anabolic steroids.

Other sports supplements like creatine have not been tested in people younger than 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. Larger text size Large text size Regular text size.

Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements.

Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet. Eat a Variety of Foods When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.

Vital Vitamins and Minerals Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best. Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on.

Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles.

To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals. Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. Carb Charge Carbohydrates are an excellent source of fuel.

Fat Fuel Everyone needs some fat each day, and this is extra true for athletes. Compared to athletes in team sports, participants in weight-control sports may be at greater risk of failing to meet requirements for energy, protein, and some micronutrients.

Endurance athletes, particularly female distance runners, may have intake deficits for the minerals iron and calcium. Acute issues such as heat illness and chronic concerns that include impaired growth and development, and the risk of injuries that include stress fractures may be an outcome of inadequate nutrition during physical training.

Abstract With exercise for sports competition in children and adolescents, acute nutrient needs will change. Publication types Review. Substances Dietary Proteins Electrolytes Water.