Youth athlete nutrition -
SHOULD A YOUNG ATHLETE BE USING PROTEIN SHAKES? As a rule, skip the powders and shakes and stick to whole food sources of protein—you'll enjoy your food more and you'll avoid potential contaminants or digestive issues.
So there is no reason to think that having an actual meal won't be effective. WHAT IF I MISS PROTEIN POST-WORKOUT? Skipping the occasional post-workout snack is OK, but try not to make it a habit, especially if you're doing two-a-day practices. If you do miss it, though, don't panic.
It's just that muscles are most receptive to nutrients coming in right after your exercise , so it's ideal to have a protein-packed snack then if possible. We can optimize recovery and refueling by having our protein and carbohydrate-based meal as close to the end of training as possible.
I'M TRAINING MORE THIS YEAR, SO DO I NEED MORE PROTEIN? Actually, you don't! As long as you're eating that. Any extra protein will simply be converted to fuel for your muscles, similar to how carbohydrates are used. While protein is extremely important for young athletes, it's important to remember that carbohydrates and fats are equally important.
Athletes generally need about. Make sure you're taking in a post-workout protein source, like Greek yogurt or chicken, and focusing on whole food sources of protein versus supplements.
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WHY DO ATHLETES NEED PROTEIN? Print Friendly Version. Terms of Service , opens in new window Privacy Policy , opens in new window Accessibility Do Not Sell or Share My Personal Information.
Sidearm Sports, opens a new window. Ad Blocker Detected. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes.
If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan. 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. The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet.
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. These include vitamins and minerals. Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet.
It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes. That's because restricting carbs can make you feel tired and worn out, which can hurt your performance.
Good sources of carbs include fruits, vegetables, and grains. Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread.
Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need.
And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out.
Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy.
Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds.
Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter. Choosing when to eat fats is also important for athletes.
Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising. Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm.
Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. 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.
Healthy, well-balanced meals and snacks give kids the nutrients they Youth athlete nutrition Yohth do atlete in Weight management resources. Besides getting the Premium caffeine-free coffee amount Sodium intake for endurance athletes calories, nutfition a variety athleet nutritious foods will help them play at their best. Most young athletes eat the right amount of food their bodies need. Some young athletes, though, have higher energy and fluid needs. All-day competitions or intense endurance sports like rowing, cross-country running, or competitive swimming can involve 1½ to 2 hours or more of activity at a time. In the realm of youth Youth athlete nutrition, achieving peak YYouth is not solely nuteition on rigorous training routines and skill development; Youtg Weight management resources plays an equally aathlete role. Youuth foods we Increased calorie burn our body with have a profound impact on aspiring young athletes. By prioritizing these nutrients, young athletes can unlock their full potential and enjoy healthier athletic journeys. MyPlatea visual representation of a balanced diet, is a valuable tool for individuals of all ages, including youth athletes. It divides a typical meal into five essential food groups: fruits, vegetables, grains, protein, and dairy.Youth athlete nutrition -
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.
However, they are often full of stimulates such as caffeine and other ingredients that may not be beneficial to youth athletes, and could potentially be harmful 6. The recommendation is to stay hydrated using other beverage types as previously listed.
This lesson aims to provide practical applications of the previous nutritional concepts described in lessons with respect to meal and snack planning and preparation. The overall goal is to prime the young athlete to make healthy decisions when: 1 food is available at home; and 2 when choosing foods at a restaurant, fast food, or convenience store.
The first section discusses the importance of planning and preparing meals and snacks at home. This includes making sure that the correct ingredients are available to create healthy recipes and provides suggestions, including keeping fruits and vegetables available as an easy snack, planning meals around schools and practice, and using a grocery list when shopping.
The remainder of this lesson provides some basic tips for eating out and for choosing healthier options at convenience stores see Table 3. The main theme of this lesson is that sports are a vehicle for life and can impact a young athlete physically, mentally, and emotionally 8, The first section explains how sports participation and other physical activities contribute to the recommendation of being physically active for 60 minutes or more every day, and the short- and long-term benefits of regular physical activity.
This lesson also encourages young athletes to find other modalities of physical activity, such as recreational sports or strength training, that are both enjoyable and available after their current competitive days are over.
The remainder of the lesson emphasizes some of the other important aspects of sports participation. This includes the fun aspects of participating in sports such as connecting with peers, being part of a team, and working towards self-improvement.
These characteristics have been associated with increased participation in youth sports and can lead to highly satisfied, highly motivated athletes 8. Athletes are also asked to reflect on different life skills or lessons they may have learned through sport participation and how they can use these in other areas, such as using goal setting strategies or time management skills to aid in academic success.
The PHP curriculum aims to bring nutrition education to the young athlete in a fun, efficient, and practical manner. The lessons included in this program offer an evidence-based approach to educating young athletes on general and sport-specific nutrition behaviors that can have a positive impact on their health and athletic performance.
The lessons are designed in way that youth sport coaches can lead the program facilitation and play a key role shaping the health and well-being of their athletes. Future plans for PHP include testing the program in a variety of settings e.
urban versus rural and disseminating to communities outside of Michigan to measure the overall effectiveness of the program at improving general and sport-specific related knowledge and behaviors. Previous Next. Authors: Ronald L. Becker 1,2 1 MSU Extension, Health and Nutrition Institute, Michigan State University, East Lansing, MI, USA 2 Department of Food Science and Human Nutrition, Michigan State University, East Lansing, MI, USA Corresponding Author: Ronald L.
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 , Here, TrueSport Expert Stephanie Miezin, MS, a registered dietitian and board-certified specialist in sports dietetics, explains the latest research around protein intake for young athletes, and offers some practical tips to make sure that you're getting the protein you need, at the right time.
Protein is the macronutrient most responsible for muscle recovery as well as muscle growth—both of which are critically important for any athlete, but especially young athletes who are still developing in terms of both bone and muscle growth. It's important—but so are carbohydrates and fat, says Miezin.
Carbohydrates are what fuels your workouts, so they should also be prioritized. HOW MUCH PROTEIN DO YOUNG ATHLETES NEED? For every pound of body weight, a young athlete should be eating about. So, if an athlete weighs pounds, that means they should be eating 70 grams of protein per day, while a pound athlete would need grams per day.
While there are many factors that influence protein needs for each athlete, this is a good guideline to start with. IS PROTEIN INTAKE THE ONLY METRIC THAT MATTERS IN SPORTS NUTRITION? Absolutely not, says Miezin. If you're not meeting your energy needs overall by taking in enough calories in total, having plenty of protein still won't help your body recover.
Unfortunately, research has shown that low energy availability in adolescent athletes who are in the midst of heavy training is common. That low energy availability can lead to issues like delayed puberty, menstrual irregularities, poor bone health, the development of disordered eating behaviors, and an increased risk of injury.
In the case of low energy availability, the protein will actually be converted for energy in the same way carbohydrates are used by the body, and that means you won't be using protein for repair or muscle building, says Miezin.
WHEN SHOULD AN ATHLETE TAKE IN PROTEIN? Ideally, protein intake is spread throughout the day, says Miezin. WHAT DOES A 'GOOD PROTEIN' DAY LOOK LIKE? If you're aiming for 70 grams of protein per day, three meals with 20 grams of protein and a gram protein snack will get you there.
Three ounces of fish or red meat at dinner will give you another 20 grams. Whenever you need a snack, try to work in another 10 grams of protein, maybe with a cheese stick and some trail mix, or a bowl of cottage cheese.
WHAT SHOULD A YOUNG ATHLETE EAT POST-WORKOUT? The ultimate post-workout snack is primarily made up of carbohydrates to restore your muscle glycogen, along with some protein to help with muscle repair and rebuilding, says Miezin. This could look like that turkey sandwich with whole wheat bread, or even a bottle of chocolate milk.
Need more snack ideas? We have a few here! SHOULD A YOUNG ATHLETE BE USING PROTEIN SHAKES? As a rule, skip the powders and shakes and stick to whole food sources of protein—you'll enjoy your food more and you'll avoid potential contaminants or digestive issues.
So there is no reason to think that having an actual meal won't be effective. WHAT IF I MISS PROTEIN POST-WORKOUT? Skipping the occasional post-workout snack is OK, but try not to make it a habit, especially if you're doing two-a-day practices.
Many families already know the importance of eating a Astaxanthin and acne treatment, balanced diet. Sodium intake for endurance athletes if your nutritioj or teen is nutrifion athlete performing at a high level on athpete regular Sodium intake for endurance athletes, atylete may have additional concerns about their nutrition and dietary needs. Get answers to some of the most frequently asked questions about what young athletes should eat to power their performance. There is no 'one-size-fits-all' plan when it comes to nutrition. Individual nutrient needs vary by sport, type, and intensity of the activity, age, body size, goals and training volume.Schedule an Appointment Online. Get an online second opinion from nutririon Youth athlete nutrition our experts without having to leave your home. Get a Second Opinion. MyChart UChicago Medicine.
Written By Timothy Sentongo, MD. Athlste, MD. Athletw long-term Gluten-free sunflower seeds goals nhtrition good nutrittion, eating patterns, Yoyth food choices Yoth support normal growth while also meeting Weight management resources exercise demands.
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After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue.
Energy drinks are becoming increasingly popular with young athletes. However, this is mostly because of marketing and not safety. Many young athletes who consume energy drinks strongly believe they have a positive effect.
However, research shows that young athletes who rely on energy drinks are more likely to engage in health-damaging physical intensity and experience more adverse health symptoms like headaches, stomach aches, hyperactivity, and insomnia poor sleep.
Therefore, the consumption and reliance on energy drinks should be discouraged in athletes. Pediatric gastroenterologist Timothy A. Sentongo, MD, specializes in chronic disorders that affect growth and nutrition in children, including short bowel syndrome, food intolerances, feeding problems and cystic fibrosis.
At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases. Our gastroenterologists are nationally and internationally recognized for providing breakthrough care of complex digestive diseases.
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Forefront Pediatrics. What young athletes should eat before and after the game. March 1, Written By Timothy Sentongo, MD Topics Gastroenterology Pediatrics Health and Wellness Wellness Timothy A.
Sentongo MD Pediatric Gastroenterology. Call Us At Video Transcript. If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after.
During the Game: Refuel as Needed Some parents are encouraged to bring snacks for the kids to eat mid-game. Post-game: Repair with Protein After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Avoid Energy Drinks Energy drinks are becoming increasingly popular with young athletes.
Timothy A. Sentongo, MD Pediatric gastroenterologist Timothy A. Learn more about Dr. Pediatric Gastroenterology Team At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases.
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: Youth athlete nutrition| Nutrition & Performance for Young Athletes - Children's Health | 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. A Greek yogurt after practice is the perfect amount of protein to repair worn out muscles! Did you know that certain fats , like omega-3 found in salmon, nuts, avocados and oil, are actually essential for brain health and development? As your young athlete grows, their appetite might grow with them. THANK YOU so much for this information. I love it. I would have never thought about fresh fruit during practices — brillant. Your email address will not be published. Submit Comment. This site uses Akismet to reduce spam. Learn how your comment data is processed. Related Posts Why Are Electrolytes Important For Athletes? The Ultimate Guide To Feeding Vegan Athletes. Donna Fletcher on September 15, at am. Submit a Comment Cancel reply Your email address will not be published. PHP uses evidenced-based sports nutrition guidelines and recommendations from the Dietary Guidelines for Americans. Lesson 1 provides an introductory overview of the three macronutrients including basic classifications and recommendations. 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. |
| The Importance of Sports Nutrition for Young Athletes | Teen athletes need extra fuel, so it's usually a bad idea to diet. Athletes in sports where there's a focus on weight — such as wrestling , swimming , dance, or gymnastics — might feel pressure to lose weight. But drastically cutting back on calories can lead to growth problems and a higher risk of fractures and other injuries. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan. 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. The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet. 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. These include vitamins and minerals. Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes. That's because restricting carbs can make you feel tired and worn out, which can hurt your performance. Good sources of carbs include fruits, vegetables, and grains. Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out. Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds. Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter. Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising. Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings. Sports cause muscle breakdown, and proteins aid in muscle repair. There are so many healthful protein food choices that kids can eat and enjoy, such as peanut butter, low-fat milk, yogurt, cheese sticks, chicken, turkey, and fish. A Greek yogurt after practice is the perfect amount of protein to repair worn out muscles! Did you know that certain fats , like omega-3 found in salmon, nuts, avocados and oil, are actually essential for brain health and development? As your young athlete grows, their appetite might grow with them. THANK YOU so much for this information. I love it. I would have never thought about fresh fruit during practices — brillant. Your email address will not be published. Submit Comment. This site uses Akismet to reduce spam. Learn how your comment data is processed. Related Posts Why Are Electrolytes Important For Athletes? The Ultimate Guide To Feeding Vegan Athletes. Ideally, they should eat a balanced meal about hours before training or a game. This allows for digestion and provides a steady source of energy. After exercise, consuming a meal or snack within 30 minutes to 2 hours is vital for muscle recovery, refueling energy stores, and replenishing lost fluids and nutrients. Additionally, maintaining regular meals and snacks throughout the day, approximately every hours, helps sustain energy levels and provides a continuous supply of nutrients to support growth and athletic endeavors. Does milk actually produce strong bones? Milk and other dairy products are rich sources of calcium, a mineral essential for bone health. Calcium is a key component of bone structure, and consuming enough of it is important during the growth and development years of youth. While milk can certainly contribute to strong bones, a well-balanced diet that includes various calcium-rich foods is equally effective in supporting bone health. What are red flags to be aware of? When it comes to youth athlete nutrition, several red flags warrant attention. Sudden or significant weight loss, constant fatigue, recurrent injuries, and a noticeable decline in performance are warning signs that their diet may be inadequate or imbalanced. Obsessive focus on restrictive eating habits, excessive use of supplements, or a preoccupation with body image can indicate unhealthy relationships with food. Additionally, any symptoms of disordered eating, like frequent binge-eating or self-induced vomiting, should be addressed immediately. Bottom Line The path to success for young athletes extends beyond the field or court; it lies in the choices they make at the dining table. By embracing a balanced and nutritionally sound diet, youth athletes can fuel their passion for sports, promote long-term health, and unlock their full athletic potential, ensuring a bright and promising future in their chosen pursuits. Nutrition for Youth Athletes. Table of Contents What are Important Nutrients for Young Growing Athletes? What is MyPlate? How Much Protein Should a Youth Athlete Consume? Are Fats Actually Important? How Much Water Should a Youth Athlete Aim for in a Day? When is the Most Optimal Time for a Youth Athlete to Eat? Does Milk Actually Produce Strong Bones? What are Red Flags to be Aware of? What are important nutrients for young growing athletes? Nutrition is a cornerstone of youth athlete development, and several key nutrients play pivotal roles in their growth and performance. Protein is essential for muscle repair and growth, while carbohydrates provide energy for workouts and competitions. Healthy fats support overall energy and joint health. Calcium and vitamin D are crucial for strong bones, and iron ensures proper oxygen transport in the blood. Antioxidant-rich vitamins like C and E combat inflammation and aid in recovery. Hydration with water or electrolyte-rich fluids is vital to prevent dehydration during exercise. Finally, a variety of fruits and vegetables supply essential vitamins, minerals, and antioxidants. Fruits: rich in essential vitamins, minerals, and antioxidants. |
| Feeding Your Child Athlete | 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. However, they are often full of stimulates such as caffeine and other ingredients that may not be beneficial to youth athletes, and could potentially be harmful 6. The recommendation is to stay hydrated using other beverage types as previously listed. This lesson aims to provide practical applications of the previous nutritional concepts described in lessons with respect to meal and snack planning and preparation. The overall goal is to prime the young athlete to make healthy decisions when: 1 food is available at home; and 2 when choosing foods at a restaurant, fast food, or convenience store. The first section discusses the importance of planning and preparing meals and snacks at home. This includes making sure that the correct ingredients are available to create healthy recipes and provides suggestions, including keeping fruits and vegetables available as an easy snack, planning meals around schools and practice, and using a grocery list when shopping. The remainder of this lesson provides some basic tips for eating out and for choosing healthier options at convenience stores see Table 3. The main theme of this lesson is that sports are a vehicle for life and can impact a young athlete physically, mentally, and emotionally 8, The first section explains how sports participation and other physical activities contribute to the recommendation of being physically active for 60 minutes or more every day, and the short- and long-term benefits of regular physical activity. This lesson also encourages young athletes to find other modalities of physical activity, such as recreational sports or strength training, that are both enjoyable and available after their current competitive days are over. The remainder of the lesson emphasizes some of the other important aspects of sports participation. This includes the fun aspects of participating in sports such as connecting with peers, being part of a team, and working towards self-improvement. These characteristics have been associated with increased participation in youth sports and can lead to highly satisfied, highly motivated athletes 8. Athletes are also asked to reflect on different life skills or lessons they may have learned through sport participation and how they can use these in other areas, such as using goal setting strategies or time management skills to aid in academic success. The PHP curriculum aims to bring nutrition education to the young athlete in a fun, efficient, and practical manner. The lessons included in this program offer an evidence-based approach to educating young athletes on general and sport-specific nutrition behaviors that can have a positive impact on their health and athletic performance. The lessons are designed in way that youth sport coaches can lead the program facilitation and play a key role shaping the health and well-being of their athletes. Future plans for PHP include testing the program in a variety of settings e. urban versus rural and disseminating to communities outside of Michigan to measure the overall effectiveness of the program at improving general and sport-specific related knowledge and behaviors. Previous Next. Authors: Ronald L. Becker 1,2 1 MSU Extension, Health and Nutrition Institute, Michigan State University, East Lansing, MI, USA 2 Department of Food Science and Human Nutrition, Michigan State University, East Lansing, MI, USA Corresponding Author: Ronald L. 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. A varied and healthy diet is extremely important for a growing athlete. burgers, fries, cookies and candy. Growing children need several key nutrients, like calcium for bone health, Vitamin C for immune system development, iron for growth, and protein for muscle growth and repair. These nutrients are only found in healthy foods, like fruits, vegetables, whole grains, and proteins. Child athletes put their bodies through more wear and tear than less active children, so they need to be even more diligent about eating healthy foods for growth and development. Children get hotter faster than adults because they have a greater body surface area for their body weight, which means they take in heat from the environment faster than adults. They should drink very frequently during exercise and cold water is the perfect refresher. A good rule of thumb is that children need about 4 ounces or ½ cup of water for every 20 minutes of play. Make sure you teach your children about the importance of hydration, or they might just forget to drink all together! Fresh fruit is also high in water and contribute to hydration—orange slice breaks during practice should be encouraged! If you provide them, they will drink them. In my professional opinion, sport drinks are ONLY necessary for intense activity lasting longer than an hour. For exercise lasting longer than an hour, you can replace fluid and salt losses with water and a salty snack, like pretzels or saltines. They are the fuel for the car. Healthy carbs should be consumed hours before practice to maintain energy. Think— a sandwich or piece of fruit before practice. Because children are growing, their muscles are still developing. Sports cause muscle breakdown, and proteins aid in muscle repair. There are so many healthful protein food choices that kids can eat and enjoy, such as peanut butter, low-fat milk, yogurt, cheese sticks, chicken, turkey, and fish. A Greek yogurt after practice is the perfect amount of protein to repair worn out muscles! Did you know that certain fats , like omega-3 found in salmon, nuts, avocados and oil, are actually essential for brain health and development? As your young athlete grows, their appetite might grow with them. |
| Youth Sport Nutrition | Healthy, Convenient Food for Active Children | What are red flags to be aware of? When it comes to youth athlete nutrition, several red flags warrant attention. Sudden or significant weight loss, constant fatigue, recurrent injuries, and a noticeable decline in performance are warning signs that their diet may be inadequate or imbalanced. Obsessive focus on restrictive eating habits, excessive use of supplements, or a preoccupation with body image can indicate unhealthy relationships with food. Additionally, any symptoms of disordered eating, like frequent binge-eating or self-induced vomiting, should be addressed immediately. Bottom Line The path to success for young athletes extends beyond the field or court; it lies in the choices they make at the dining table. By embracing a balanced and nutritionally sound diet, youth athletes can fuel their passion for sports, promote long-term health, and unlock their full athletic potential, ensuring a bright and promising future in their chosen pursuits. Nutrition for Youth Athletes. Table of Contents What are Important Nutrients for Young Growing Athletes? What is MyPlate? How Much Protein Should a Youth Athlete Consume? Are Fats Actually Important? How Much Water Should a Youth Athlete Aim for in a Day? When is the Most Optimal Time for a Youth Athlete to Eat? Does Milk Actually Produce Strong Bones? What are Red Flags to be Aware of? What are important nutrients for young growing athletes? Nutrition is a cornerstone of youth athlete development, and several key nutrients play pivotal roles in their growth and performance. Protein is essential for muscle repair and growth, while carbohydrates provide energy for workouts and competitions. Healthy fats support overall energy and joint health. Calcium and vitamin D are crucial for strong bones, and iron ensures proper oxygen transport in the blood. Antioxidant-rich vitamins like C and E combat inflammation and aid in recovery. Hydration with water or electrolyte-rich fluids is vital to prevent dehydration during exercise. Finally, a variety of fruits and vegetables supply essential vitamins, minerals, and antioxidants. Fruits: rich in essential vitamins, minerals, and antioxidants. They provide natural sugars for energy, fiber for digestion, and support overall health. Fruits can aid in recovery and immune function for youth athletes. Vegetables: packed with nutrients like vitamins, minerals, and fiber. They offer antioxidants that help reduce inflammation and support recovery. A variety of colorful vegetables provides different health benefits, ensuring a well-rounded diet. Grains: Grains, especially whole grains like brown rice, quinoa, and whole wheat bread, offer carbohydrates for energy. These complex carbohydrates provide sustained fuel for athletic performance and help stabilize blood sugar levels. Protein: essential for muscle repair and growth. 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. Michalsky, MD Marcel J. Larouere, MBA, BSN, RN Mark E. Ed Meghan Cass, PT, DPT Meghan Fisher, BSN, RN Meika Eby, MD Melanie Fluellen, LPCC-S Melanie Luken, LISW-S Melissa and Mikael McLaren Melissa McMillen, CTRS Melissa Winterhalter, MD Meredith Merz Lind, MD Michael Flores, PhD Michael T. Brady, MD Michelle Ross, MHA, RD, LD, ALC Mike Patrick, MD Min Jeong-Cho Mindy Deno, PT, DPT Mitch Ellinger, CPNP-PC Molly Dienhart, MD Molly Fuchs, MD Molly Gardner, PhD Monica Ardura, DO Monica Ellis Monique Goldschmidt, MD Motao Zhu, MD, MS, PhD Muhammed A. Khan, MD, MPH, FASGE Murugu Manickam, MD Nancy Auer Nancy Cunningham, PsyD Nancy Wright, BS, RRT, RCP, AE-C Naomi Kertesz, MD Natalie DeBacco Natalie I. Romero, RD, LD, CLC Reggie Ash Jr. Reilly Harrington, CCC-SLP Reno Ravindran, MD Richard Kirschner, MD Richard Wood, MD Robert A. Kowatch, MD, Ph. Robert Hoffman, MD Robert Treviño, MD, PhD Rochelle Krouse, CTRS Rohan Henry, MD, MS Rose Ayoob, MD Rose Schroedl, PhD Rosemary Martoma, MD Ross Maltz, MD Rustin Morse, MD Ryan Ingley AT, ATC Samanta Boddapati, PhD Samantha Malone Sandra C. Kim, MD Sara Bentley, MT-BC Sara Bode, MD Sara Breidigan, MS, AT, ATC Sara N. Denny, MD Sarah Cline, CRA, RT R Sarah Driesbach, CPN, APN Sarah Greenberg Sarah Hastie, BSN, RNC-NIC Sarah Keim, PhD Sarah Mannon, CCLS Sarah Myers Sarah O'Brien, MD Sarah Saxbe Sarah Schmidt, LISW-S Sarah Scott Sarah Tracey Sarah VerLee, PhD Sasigarn Bowden, MD Satya Gedela, MD, MRCP UK Scott Coven, DO, MPH Scott Hickey, MD Sean Eing Sean Rose, MD Sean Tams, PhD Seth Alpert, MD Shalini C. Sisk, RN, BSN, MHA Tracie Steinke RD, LD, CDE Tracy Mehan, MA Travis Gallagher, AT Trevor Miller Tria Shadeed, NNP Tyanna Snider, PsyD Tyler Congrove, AT Valencia Walker, MD, MPH, FAAP Valerie Lazzara Mould, MA, CTRS-BH Vanessa Shanks, MD, FAAP Venkata Rama Jayanthi, MD Vidu Garg, MD Vidya Raman, MD Vidya Sivaraman, MD W. Garrett Hunt, MD Walter Samora, MD Warren D. Lo, MD Wendy Anderson, MD Wendy Cleveland, MA, LPCC-S Whitney McCormick, CTRS Whitney Raglin Bignall, PhD William Cotton, MD William J. Barson, MD William Ray, PhD William W. Long, MD. View All Author Bios. You Might Also Be Interested In. 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. However, they are often full of stimulates such as caffeine and other ingredients that may not be beneficial to youth athletes, and could potentially be harmful 6. The recommendation is to stay hydrated using other beverage types as previously listed. This lesson aims to provide practical applications of the previous nutritional concepts described in lessons with respect to meal and snack planning and preparation. The overall goal is to prime the young athlete to make healthy decisions when: 1 food is available at home; and 2 when choosing foods at a restaurant, fast food, or convenience store. The first section discusses the importance of planning and preparing meals and snacks at home. This includes making sure that the correct ingredients are available to create healthy recipes and provides suggestions, including keeping fruits and vegetables available as an easy snack, planning meals around schools and practice, and using a grocery list when shopping. The remainder of this lesson provides some basic tips for eating out and for choosing healthier options at convenience stores see Table 3. The main theme of this lesson is that sports are a vehicle for life and can impact a young athlete physically, mentally, and emotionally 8, The first section explains how sports participation and other physical activities contribute to the recommendation of being physically active for 60 minutes or more every day, and the short- and long-term benefits of regular physical activity. This lesson also encourages young athletes to find other modalities of physical activity, such as recreational sports or strength training, that are both enjoyable and available after their current competitive days are over. The remainder of the lesson emphasizes some of the other important aspects of sports participation. This includes the fun aspects of participating in sports such as connecting with peers, being part of a team, and working towards self-improvement. These characteristics have been associated with increased participation in youth sports and can lead to highly satisfied, highly motivated athletes 8. Athletes are also asked to reflect on different life skills or lessons they may have learned through sport participation and how they can use these in other areas, such as using goal setting strategies or time management skills to aid in academic success. The PHP curriculum aims to bring nutrition education to the young athlete in a fun, efficient, and practical manner. The lessons included in this program offer an evidence-based approach to educating young athletes on general and sport-specific nutrition behaviors that can have a positive impact on their health and athletic performance. The lessons are designed in way that youth sport coaches can lead the program facilitation and play a key role shaping the health and well-being of their athletes. Future plans for PHP include testing the program in a variety of settings e. urban versus rural and disseminating to communities outside of Michigan to measure the overall effectiveness of the program at improving general and sport-specific related knowledge and behaviors. Previous Next. Authors: Ronald L. Becker 1,2 1 MSU Extension, Health and Nutrition Institute, Michigan State University, East Lansing, MI, USA 2 Department of Food Science and Human Nutrition, Michigan State University, East Lansing, MI, USA Corresponding Author: Ronald L. 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. |
| Do You Know The Latest Guidance On Protein For Sports Nutrition? - USA Water Polo | Journal of Yoith American Dietetic Association6Weight management resources Sedentary nutritioon males, need approximately kcals daily, while Weight management resources female counterparts require athletw Sodium intake for endurance athletes Here are some general Anti-cancer antioxidants A meal 3 to 4 nutdition before activity should have plenty of carbs and some protein but be low in fat. Impact of diet on cardiometabolic health in children and adolescents. Listen Play Stop Volume mp3 Settings Close Player. Cornelius, MSN, FNP Erin McKnight, MD, MPH Erin Tebben Farah Khan, MD Farah W. Tips to ensure young athletes are getting enough nutrients Young athletes should be eating five or six balanced meals and snacks each day, and should be eating every three hours. |
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