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Learn about the latest research on yoga practices for IBS and ways to implement them into your lifestyle. Learn 8 ways to utilize nutrition for optimal immune function to get the most out of your training sessions.

Look no further to learn about the best protein powder for young athletes. We cover safety, quantity and the 14 top picks from sports dietitians.

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Instagram Facebook-square Pinterest. Search Search. THE BLOG. June 1, SAN Interns. Author: Julia Stumpf In recent years, the number of individuals affected by celiac disease, wheat allergy, and gluten sensitivity has risen drastically. What is Gluten? Challenges for Gluten Free Athletes In the case of celiac disease, gluten consumption provokes an immune response which causes damage to the small intestine, preventing absorption of vital nutrients.

My Favorite Items as a Gluten Free Athlete There are actually an abundance of naturally gluten-free, nutrient-dense foods! Oats Oatmeal has become one of my breakfast staples thanks to its slow digesting nature, which provides a sustained release of energy over time. Quinoa While I often neglected to eat quinoa before going gluten free, I now always have a batch of it prepared in my fridge.

Whole Grain Rice Rice is a fairly low cost carbohydrate that is compatible with many meals. Rice or Bean Pastas These alternative pastas are beneficial for all athletes, as they carry the same nutrient profile of beans and rice mentioned above with the added convenience of being in pasta form.

Fruit While I typically consume fruit paired with some protein and fat throughout the day, I like to have some fruit and nut butter minutes before training. Nutrient-Dense Gluten Free Food Swaps For gluten free athletes who are new to the diet, look to meet with your campus dietitian so that they are aware of safe options.

SAN Interns. Leave a Comment Cancel Reply Your email address will not be published. Type here.. Eat the rainbow! Calcium and Vitamin D contribute to strong bones in young athletes. Childhood and adolescence are the prime bone-building years as peak bone mass is typically achieved at 25 years old.

Therefore, young athletes want to ensure they are building strong healthy bones from a young age. Many young people, especially those who are dairy avoidant, have a diet that is lacking in needed calcium. The body needs calcium for critical body functions.

Tuna Pasta Bake Overnight Berry Surprise Crispy Tofu Pasta. Vitamin D plays a role in helping absorb calcium in the body.

The body creates vitamin D from direct sunlight on the skin. It can be found in small amounts in foods such as oily fish, red meat, eggs and fortified foods E. g cereal. In Ireland and the UK, it is difficult to get adequate Vitamin D due to the lack of sunlight, therefore, it is advised during the Autumn and Winter months to take a supplement of 10mg per day.

For athletes, when you eat pre and post-exercise is critical for performance. For pre-exercise meals, the guide is not to eat a large meal within two to three hours before your exercise. Post-exercise, eat within an hour of completing your session for the best recovery.

Establishing meal frequency and timing that suits you and your lifestyle will be really important in allowing you to perform at your best. For more information on meal timing, check our blog: Meal timing. Sports nutrition supplements are not recommended for athletes under the age of In young athletes, nutritional needs are best met by a balanced diet, rather than supplements.

Athletes should focus instead on following the basics of proper hydration and nutrition. Both are crucial in supporting growth and athletic performance. From a health point of view, a vitamin D supplement of 10mg per day is recommended between the months of Autumn and Winter.

If you have any concerns about nutritional deficiencies due to avoidance of specific foods due to allergies or intolerances, speak to your GP or registered Dietitian or Nutritionist. Egan, B. Kerksick, C. et al. Mata, F. Nair, R. and Maseeh, A.

Slavin, J. and Lloyd, B. Stellingwerff, T. The daveynutrition Guide to Recovering from Intense Exercise May 17, Chocolate Cookies May 26, Published by Evahoey on May 25, Categories Free Resource Performance Nutrition Nutrition science Exercise Training day Performance lifestyle.

Nutrition For Youth Athletes Part 1 The key nutritional considerations for youth athletes Macronutrients function and role in the body The importance of fruit and vegetables for a balanced diet The role of calcium and vitamin D for bone health Meal frequency and timing Hydration Supplementation The Fundamentals of Nutrition Proper nutrition is vital for child and adolescent athletes to attain proper growth and perform optimally in sports.

The Performance Nutrition Pyramid Below is the performance nutrition pyramid. Learn more: Low energy availability Sign you are underfuelling: Nutrients Nutrients are substances that are found in foods that give us energy and allow our bodies to perform their essential functions.

Macronutrients: Macronutrients are the nutrients we need in large amounts. Most of your energy intake will come from macronutrients and they provide the fuel for physical activity and sports participation Click here for the recipe above.

Carbohydrates What are examples of carbohydrate food? Pasta, rice, noodle, potatoes, oats, whole grains, breakfast cereal, bread, quinoa, and fruit. There are two types of carbohydrates: Simple carbs: They are broken down by the body more rapidly and provide a quick source of energy.

Our Board Certified Sports Dietitian is trained to tailor diets, identify unique nutrient needs and educate patients and families on methods to properly fuel for athletic competition and lifestyle.

Dublin Sports Medicine and Orthopedic Center Venture Drive Dublin, OH Westerville Sports Medicine and Orthopedic Center County Line Road West Westerville, OH To schedule an appointment, call No referral is required to schedule an appointment unless your child has a medical condition that warrants nutrition service.

Urgent Care. In This Section.

There is no substitute or supplement for a well-balanced diet. A healthy, energy-dense diet provides the body with the necessary energy to perform your best, while also preventing early fatigue and potential injury. Our Sports Nutrition program is specifically designed by sports medicine experts to meet the unique energy needs of adolescents and serious athletes.

What is a Registered Dietitian? Registered dietitians have passed a national examination administered by the Commission on Dietetic Registration and are required to complete continuing professional educational requirements to maintain registration.

One to two follow-up appointments are typically advised to ensure the patient is successfully meeting their sports nutrition-related goals. Our Board Certified Sports Dietitian is trained to tailor diets, identify unique nutrient needs and educate patients and families on methods to properly fuel for athletic competition and lifestyle.

Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Nutritional Needs of Young Athletes Active, athletic kids and teens need: Vitamins and minerals: Kids need a variety of vitamins and minerals.

Calcium and iron are two important minerals for athletes: Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include low-fat dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli.

Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains.

Protein: Protein helps build and repair muscles, and most kids get plenty of it through a balanced diet. Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products. Carbohydrates: Carbs provide energy for the body and are an important source of fuel for a young athlete.

Without carbs in their diet, kids will be running on empty. When choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.

Drink Up! The bottom line is that for most young athletes, water is the best choice for hydration. Pressures Facing Athletes Some school-age athletes face pressures involving nutrition and body weight.

Game Day Kids need to eat well on game days. Here are some general guidelines: A meal 3 to 4 hours before activity should have plenty of carbs and some protein but be low in fat.

Fat takes longer to digest, which can cause an upset stomach. Celiac Disease is an autoimmune condition that leads to reactions when eating the protein gluten.

Symptoms include, but are not limited to gastrointestinal distress nausea, vomiting, diarrhea , abdominal pain, a rash, and malnutrition. Those with diagnosed Celiac Disease, gluten ataxia, non-celiac disease gluten sensitivity gluten intolerance , or wheat allergies should avoid gluten!

Otherwise gluten is safe to eat and there is no need to avoid it! Research supports that there are no improvements in performance resulting from abstaining from gluten in non-celiac athletes.

The following review will discuss the current state of knowledge, potential implications of select special diets, and practical considerations for implementation of these for track-and-field athletes aiming to optimize nutrition for health and performance.

Track-and-field athletes with diagnosed food allergies or intolerances will require specialized dietary modifications to eliminate exposure to allergens or food that trigger symptoms.

A foundational appreciation of these conditions is important to assess the necessity for adherence to a special diet and to sift through commonly reported coexisting food intolerances. Gluten intolerance has become one of the most popular self-reported reasons for a special diet, and therefore, attention will be focused on GFDs and FODMAP restriction in the following section.

Adverse reactions to food are self-reported to occur in one fifth of the population; however, the origin of the reaction may differ Turnbull et al.

Variability in methodologies also challenges accurate evaluation of true allergy prevalence. Across the U. Observations from work in the field with athletes suggest that food intolerance appears to be escalating among athletes, yet numerous factors such as the use of nonvalidated food intolerance testing and self-reported incidence challenge accurate estimates of genuine intolerance Kostic-Vucicevic et al.

Types of reactions to food can be classified into four primary categories: a immune mediated e. A food allergy is defined as an adverse immune-mediated response, which occurs reproducibly upon exposure to a given food and absent when the food is avoided Schafer et al.

Other types of reactions are labeled intolerances, which are nonallergic food reactions e. Reactions to food can also transpire from toxin exposure or excess histamine in foods e. Finally, malabsorptive problems, such as fructose malabsorption or a disease condition, and functional gastrointestinal disorders may also be linked to food-related reactions.

Immune-mediated food reactions can range in severity from minor abdominal discomfort to hives and to the most severe, anaphylaxis. Reactions generally develop within minutes of exposure.

Investigation of allergen food reactions is less reviewed in adults than in adolescents; however, the most common food allergy triggers are shellfish, peanut, tree nuts, and fish, with some geographical variance de Silva et al.

These verified diagnostic methods include skin prick, measuring food-specific IgE antibody levels, or the gold standard of double-blind placebo-controlled food challenges Turnbull et al. Subsequently, several alternative food intolerance tests appeal to athletes e. Validation is lacking, and therefore, these alternative testing methods are not currently recommended.

For track-and-field athletes, food avoidance based on dubious test results may introduce unnecessary food restriction and associated risks, which are discussed throughout this review.

Established food allergy testing should be guided by a licensed medical specialist e. Given the ambiguous nature of food intolerances or malabsorption, there is a tendency for athletes to self-diagnose intolerances and subsequently restrict foods or food groups Kostic-Vucicevic et al. Other food intolerances are less clear.

Symptoms may appear hours to days after exposure Turnbull et al. Several of these symptoms overlap with those characterizing irritable bowel syndrome, functional gastrointestinal disorders, or exercise-induced gastrointestinal syndrome Costa et al.

Emerging work in this area questions the potential for repeated stress on the gut and associated physiological alterations associated with exercise-induced gastrointestinal syndrome to increase susceptibility to dietary triggers or the development of chronic gastrointestinal disease Colbey et al.

Adherence to a GFD has exploded in popularity among athletes. A strict GFD eliminates all sources of gluten, a storage protein composite, with the alcohol-soluble gliadins defined as prolamins and the alcohol-insoluble glutenins as glutelins.

Gliadin is incompletely digested, excreted, and does not trigger an immunological response in individuals without celiac disease. Nonetheless, the number of athletes reported to follow a GFD appears to be four-fold higher than those of the general population who are estimated to clinically require gluten elimination Sapone et al.

A GFD is further touted as overall healthier and suggested to provide an ergogenic advantage Lis et al. Only one study has examined the effects of a GFD in nonceliac endurance athletes Lis et al. In this tightly controlled randomized, crossover, double-blind study, athletes followed a short-term gluten-containing diet versus GFD.

Diet and exercise were replicated in both trials, but no differences in measures of gastrointestinal injury, gastrointestinal symptoms, systemic inflammatory responses, perceptual well-being, or exercise performance were observed between the diets.

Only anecdotal-type substantiation supports the efficacy of a GFD for clinically healthy athletes. Nonetheless, it is important to understand the unique stress placed on the gut in some track-and-field athletes and the likely higher incidence of exercise-induced gastrointestinal syndrome Costa et al.

Potential exists for compromised gastrointestinal integrity and function to increase the incidence or magnitude of gastrointestinal-related food symptoms or gastrointestinal disorders Costa et al.

Amid subjective reports of a GFD improving gastrointestinal symptoms, an interesting connection exists between reduced FODMAP intake e. A reduction in FODMAPs has been recognized as a modulating factor for symptom improvement with a GFD and not gluten itself Skodje et al.

Briefly, a low FODMAP diet is an individualized nutrition strategy with three phases i. low FODMAP, ii. rechallenge, and iii.

personalization phases to tailor reduced intake of specific short-chain carbohydrates that can elicit symptoms. Within a healthy general population, some FODMAPs are poorly digested, but the resulting gastrointestinal symptoms are nonexistent or trivial Ong et al.

Conversely, in athletes undertaking strenuous exercise with a subsequent impairment of gastrointestinal function and integrity i. Upon transit to the lower intestine, these malabsorbed and highly fermentable carbohydrates reach the colon and are subject to bacterial fermentation breakdown and result in physiological consequences such as increased luminal volume and pressure e.

In addition, FODMAP intake could augment gastrointestinal symptoms e. Check cereals, bars, sports foods, mixed beverages, and mixed meals for high FODMAP ingredients.

a Depending on the types and blend, fruit juices can be high in excess fructose and therefore problematic for some athletes especially when ingested in high amounts. FODMAP research has predominantly concentrated on lower gastrointestinal symptoms e.

However, FODMAPs also influence upper gastrointestinal symptoms, such as feeling of fullness, as demonstrated in a clinical feeding study that administered doses of fructose and glucose via gastric infusion Masuy et al.

Costa et al. Upper and lower gastrointestinal symptoms may be affected by FODMAPs, but these nonspecific symptoms also congruently manifest from mechanical, physiological, and other nutritional factors Costa et al.

FODMAPs may not be an exclusive gastrointestinal symptom trigger but amplify symptoms initiated by other factors. Athlete-specific data support the concept of FODMAPs affecting exercise-associated gastrointestinal symptoms Lis et al.

Many athletes already self-eliminate foods high in FODMAPs but may not distinguish that these foods are in the FODMAP family Lis et al. Lactose-containing foods are the most frequently eliminated, followed by fructose in excess of glucose, galacto-oligosaccharides, polyols, and fructans.

Assessment of FODMAP intake may be required before, during, and after exercise to optimize gastrointestinal contentment and refueling. Numerous benefits are publicized with GFD and low FODMAP diets, yet these special diets are also associated with perturbations in healthy gut microbiota, short-chain fatty acid production, possible increased arsenic intake Bulka et al.

Historically, a GFD has also been associated with suboptimal intake of iron, B vitamins, and protein and higher intake of sugar and fat. With significant improvements in commercially available gluten-free foods, this issue is less concerning in Westernized countries.

Although the exponential growth in the gluten-free market seems to be tapering, market reports suggest the low FODMAP diet to be the next popular special diet for athletes.

A registered dietitian specializing in sports nutrition and certified in low FODMAP diet teaching Hill et al. Overall, to address the multifactorial nature of gastrointestinal symptoms, emerging evidence undoubtedly supports a beneficial role of FODMAP reduction as part of a treatment plan for some athletes with exercise-induced gastrointestinal syndrome Costa et al.

Prevalence rates of vegetarianism among athletes are not well established but are assumed to be similar to that of the general population.

Athletes who periodically eat small amounts of fish pesco-vegetarian and chicken pollo-vegetarian , who typically eat a meatless diet but occasionally include meat or fish flexitarian , or who try to limit red and other meats semivegetarian are often included in vegetarian classifications.

Although concern exists about the adequacy of vegetarian diets for track-and-field athletes, it is well established that vegetarian diets can be nutritionally adequate to support training demands provided a variety of plant foods and source of vitamin B12 Agnoli et al. Hence, appropriate nutrition education is encouraged for track-and-field athletes.

Plant-based diets may offer health advantages over the typical Western diet. Vegetarian and vegan diets are associated with a reduced risk for chronic diseases in nonathletic populations Melina et al.

Less is known about the ability of these diets to enhance athletic performance Craddock et al. Due to the naturally high carbohydrate content, a vegetarian diet may be advantageous for fueling Craddock et al.

In addition, antioxidant and phytochemicals Trapp et al. To ensure optimal health and performance, track-and-field athletes following vegetarian diets should select a wide variety of minimally processed vegetables, fruits, grains, nuts, seeds, legumes, and soy products and ensure adequate energy intake Melina et al.

Adopting a vegetarian diet may result in a reduction of energy intake or of specific nutrients including omega-3 fatty acids, iron, zinc, calcium, vitamin D, iodine, and vitamin B These nutrients are less abundant in plant foods or are less well absorbed from plant compared with animal sources.

Meeting but not exceeding energy needs is a foundation of sports nutrition. Difficulty in meeting energy requirements on a vegetarian diet may be due to food choices that are excessively high in fiber or of low energy density some track-and-field athletes are poorly prepared to make healthy vegetarian choices at work, school, training, and when traveling.

This can result in undereating or the selection of less nutrient-dense food. As appropriate, track-and-field athletes can increase energy intake by selecting energy-dense foods and by reducing fiber-rich foods. It is also important to note that a vegetarian diet may be used by some track-and-field athletes to mask restrictive eating or an eating disorder Cialdella-Kam et al.

A common misconception is that vegetarian track-and-field athletes will not consume adequate protein. Meeting even the higher protein requirements of athletes and additional need for adolescent athletes is not typically a concern provided adequate energy and a variety of high-protein foods are consumed Castell et al.

As previously believed, it is unnecessary to combine plant foods in the same meal but instead eat a variety of protein-containing foods throughout the day Marsh et al. Protein requirements in a diet consisting exclusively of less well-digested plant sources, such as whole legumes and unprocessed grains versus well-digested sources including soy, dairy, or egg protein, may be slightly elevated to account for the lower amino acid digestibility Otten et al.

Finally, it is suggested that resting creatine and carnitine concentrations, which are predominately present in meat, may be lower in vegetarians and supplementation may be warranted Larson-Meyer, a Absorption enhanced by organic acids, including vitamin C see Melina et al. Carbohydrates are an important fuel source and should make up the bulk of most athletes diets.

However, the challenge for many track-and-field athletes, vegetarian or not, is obtaining carbohydrates from high-quality whole food sources, such as whole grains, quinoa, and starchy vegetables, rather than from overly processed carbohydrates and simple sugars.

It is specifically important to ensure adequate intake of plant-based sources of omega-3 fatty acids through selection of omegarich foods Table 3 and replacing omegarich oils Jeromson et al. Omega-3 fatty acids may aid in the inflammatory modulation, whereas maintaining a low ratio of omega-6 e.

In additionally, docosahexaenoic acid—rich microalgae supplements may be of interest to vegetarian athletes Melina et al. A well-balanced vegetarian diet provides an abundance of nutrients including vitamins A, C, E, and K; folate; potassium; and magnesium Melina et al.

Depending on food choices, however, meeting daily requirements for iron, zinc, calcium, and vitamin B12 may be challenging. Iron and zinc are important for optimal performance and growth. Compromised iron status has been found in semivegetarian athletes and lacto-ovo vegetarian athletes compared with omnivorous controls Castell et al.

This is a particular concern for distance and endurance athlete marathon and race walking who may be more vulnerable. High-dose supplementation of both minerals can impair immune function and the absorption of other minerals, and therefore, high-dose supplementation is not recommended unless deficiency is present Maughan et al.

Calcium, integral for bone health, is a concern for vegan track-and-field athletes and vegetarians who consume little to no dairy or vegetarian milks not fortified in dietary calcium. Opting for nondairy, well-absorbed calcium-containing foods listed in Table 3 is preferred over calcium supplements Melina et al.

Fortified foods, calcium-rich mineral water, or calcium supplements if necessary are also options. Vitamin D, which aids in calcium absorption, may also be deficient due to reduced intake of fatty fish, vitamin-D-fortified dairy products, and limited sun exposure particularly during indoor training seasons.

Requirements can be met by spending 5—30 min depending on fair or dark skin outside, at close to solar noon several times per week during the summer Table 3 ; Owens et al. Vitamin D3, derived from lichen, or D2, produced from irradiation of ergosterol from yeast, are vegan sources, but vitamin D3 may be more effective at increasing vitamin D status.

Finally, vitamin B12 is a concern for vegan and semivegan athletes because it is found exclusively in animal products.

Vegan track-and-field athletes should consume vitamin Bfortified foods daily or take a vitamin Bcontaining supplement or multivitamin. Athletes should also be aware that some dietary supplements may come from animal sources including gelatin, collagen, omega-3 fatty acids, and vitamin D3. Overall, vegetarian and vegan diets that contain a variety of whole grains, vegetables, fruits, legumes, nuts, and seeds can provide the protein, carbohydrate, fat, vitamins, and minerals required for track-and-field athletes.

Depending on dietary choice, emphasis of foods high in protein, iron, zinc, calcium, and vitamin B12 e.

Although research strongly suggests that a plant-based diet may offer some health benefits, there is little evidence that vegetarian diets are superior to omnivorous diets for improving athletic training, health, or performance.

Fasting is characterized by the absence of energy intake for sustained period of time ranging from several hours to days Maughan et al.

Apart from religious obligation, fasting also holds appeal for weight loss, chronic disease management, and to increase longevity Horne et al. However, the impacts of fasting, particularly for track-and-field athletes, are inconclusive and challenging to translate into practice due to methodological variances, study design limitations, animal-based concepts, and diverse clinical populations.

Recently, fasting has received an upsurge of attention. Some forms of fasting are promoted as a strategy to offer health and performance benefits. This has prompted an increase in contemporary fasting publications and renewed academic focus, which has provided some insight into the possible effects of fasting on athletic performance.

In particular, investigation of the use of fasting to enhance substrate utilization and mitochondrial adaptation to enhance exercise metabolism and performance Aird et al. Any improvements in lipid profile, inflammatory markers, glucose metabolism, or cardiovascular function are short-lived and are not clinically significant Barkia et al.

These findings prevent using nonobligatory fasting practices within standard practice evidence-based recommendations. Several types of fasting exist. Intermittent fasting IF and caloric restriction are the most predominate. IF is conducted intermittently with fast and refeed periods each hour day.

Caloric restriction is a chronic reduction in calories for a prolonged period of time where ad libitum water is permitted. Most applicable literature has focused on IF, and therefore, the following discussion will focus on this type of fasting.

IF is subdivided into three categories: alternate day fasting, whole-day or periodic fasting, and time-restricted fasting TRF. In all cases, a primary concern for track-and-field athletes is the loss of lean mass during a period of fasting or caloric restriction Heilbronn et al.

Time-restricted fasting has received the most attention within the fasting literature. This form of fasting theoretically offers metabolic and body composition benefits for athletes Morton et al.

It involves 16—20 hr of fasting with a 4- to 8-hr feeding window. Several commercial variations of this diet have been developed. To date, only one study in recreationally active and resistance-trained athletes has been conducted. Findings indicate TRF does not support favorable changes in lean and fat mass compared with a normal diet Tinsley et al.

These observations may be attributed to unmatched macronutrient intake, specifically protein, between the normal diet group 1. A follow-up study matching protein intakes 1.

However, these results could be influenced by the more favorable feeding period around the training period for the TRF group. Ramadan is a holy month during which Muslims refrain from eating and drinking between sunrise and sunset for 30 days.

It is the most widely studied form of TRF and probably the most relevant for many elite athletes. Depending on the seasonal and geographical conditions, Ramadan falls on different dates every year and fasting varies from 11 to 18 hours daily Azizi, ; patterns that can indirectly affect performance and alertness Roky et al.

Ramadan is also associated with more rapid onset of fatigue, lethargy, and noncontact athlete injury Chtourou et al.

Therefore, much research has focused on the factors negatively affecting performance and tools to mitigate these potential detriments Tables 4 and 5. Daily eating routines are characterized by two meals: one before sunrise Sahur and one after sunset Iftar. It is commonly believed that Ramadan fasting results in a significant calorie deficit.

Amid eating challenges, the primary goal for track-and-field athletes should be to maintain body composition as well as minimize decrements in performance. Due to the variances in food availability, there is potential to overeat at fewer meal times, and it can be difficult for some athletes to maintain a stable body composition.

Conversely, for some athletes, food choices during Ramadan may become better planned, and subsequently, the quality of food is improved compared with intake during the rest of the nonfasting year. Demonstrating this, unexpected improvements in lean mass and fat mass have even been measured, which may be attributed to improved food choices during Ramadan Fahrial Syam et al.

Particularly, during the first week of fasting, body composition measures may be inadvertently skewed by increased total body water loss, decreased gastrointestinal volume, and glycogen stores. These factors should be considered with athlete monitoring during this fasting period.

For the sports nutrition practitioner, several well-documented challenges before, during, and after exercise exist. Rehydration, posttraining recovery, fatigue management, portion control, and maintaining optimal body composition are the most common nutrition challenges Table 4 ; Norouzy et al.

These challenges are magnified when Ramadan occurs across major sporting events e. Competing in a non-Muslim country and requirements of weight-making sports present further complications Aloui et al.

Muslim track-and-field athletes undertaking obligatory fasting are also at a potential disadvantage compared with voluntary fasting as they are less able to modify their feeding periods around training. Some athletes will obtain special permission to observe their fast after an important event.

In addition, valuable nutrition strategies such as carbohydrate mouth rinsing may be not permitted due to the interpretation of fasting law by Islamic scholars. Overall, many challenges are associated with Ramadan fasting, and individualized strategies are required for successful management to avoid a possible detraining effect Table 5 ; Aloui et al.

A solid understanding of the knowledge and beliefs pertaining to Ramadan is important for practitioners counseling Muslim track-and-field athletes as much contradictory evidence exists on the effects of Ramadan fasting on health.

Personalized knowledge and beliefs can often translate into attitudes and practices. Long-standing experiences established in early years, advice from peers, knowledge level, and how well the environment is controlled appear to be significant factors of Ramadan impacting performance Chamari et al.

It is commonly trusted that Ramadan fasting negatively affects physical performance Chamari et al. However, evidence continues to advocate that only a few aspects of physical fitness are negatively affected by Ramadan Alkandari et al.

Cognitive performance e. Overall, maintenance of daily energy and macronutrient intakes, body composition, training load, and sleep duration similar to the rest of the year will minimize impairments of physical performance during Ramadan.

Evidence is lacking to support any benefit of fasting compared with conventional techniques for improving body composition or metabolic parameters in track-and-field athletes.

Nutrition strategies should be planned in advance to avoid possible performance decrements during obligatory fasting. Special diets may be appropriate for some track-and-field athletes, but each of these should be carefully evaluated as well as the rationale for choosing a diet.

Ad hoc adherence to a special diet is associated with several risks, which should be carefully evaluated and monitored. Even in cases where a special diet is necessary, proper education is essential as dietary restriction may do more harm than good.

Serves 5 10 generous slices When I make banana bread, I use different flour combinations to allow for different intolerances or allergies. This variation uses coconut flour, which gives the bread nice flavor and a lot of fiber.

I also use plenty of cinnamon; if you want a subtler flavor, use just 1 teaspoon. Change up the add-ins—use dried fruit for naturally sweeter bread or use nuts to add texture and a bit more fat and protein.

For a real treat, try adding dark chocolate chips. Ingredients Scant ½ cup coconut flour 1 tsp gluten-free baking powder 1 T cinnamon Pinch of sea salt ¼ cup unsweetened dried cranberries, raisins or chopped walnuts 2 large or 3 medium very ripe bananas 5 large eggs or 6 small ones 1 tsp vanilla extract ¼ cup coconut oil, melted.

Directions Preheat the oven to degrees F. Line a 4×8-inch loaf tin with parchment paper. Combine the coconut flour, baking powder, cinnamon, salt and dried fruit or nuts in a medium-sized bowl.

In a separate bowl mash the bananas, then add the eggs and whisk to combine. Stir in the vanilla and coconut oil. Add the wet ingredients to the dry ingredients and mix well.

Pour the batter into the prepared loaf tin and bake for 30—40 minutes. Remove from the oven when the loaf is golden on top and a skewer or toothpick inserted into the middle of the loaf comes out clean.

Let rest for 5—10 minutes before slicing and serving. Light on actual prep time, slow-cooked dishes are full of flavor and forgiving of imprecise cooking, and they take advantage of the cheaper cuts of meat.

These dishes also store and freeze really well. Cooking meat on the bone means you not only add lots of extra flavor, but you also get some of the mineral goodness that comes from the bones. Ingredients for beef ribs 1 T olive oil 3½ lb. beef ribs about 6 ribs 1 medium yellow onion, chopped 4 carrots, peeled and roughly chopped 4 celery stalks, roughly chopped 1 cup red wine 1 cup beef or vegetable stock or water 1 cup tomato purée 2 bay leaves Sea salt and pepper 2 T fresh parsley, chopped Zest of 1 lemon.

Ingredients for Cauliflower 2 large potatoes, peeled and cubed 1 head cauliflower, roughly chopped 2 T olive oil 1 T fresh parsley, chopped Sea salt and pepper.

In a large, heavy, oven-safe pot, heat the olive oil over medium heat and add the beef ribs. Cook, turning often, until the ribs are brown all over, then remove them from the pot and set aside. Increase the heat to high and add the onion, carrot and celery. Cook, stirring, until the onion begins to soften.

Add the red wine and scrape down the sides and bottom of the pot. Return the ribs to the pot, turn down the heat to low, and add the stock or water, tomato purée and bay leaves.

Season with salt and pepper to taste. Put the pot into the oven and cook for 3—4 hours. Alternatively, leave the pot on the stove, bring to a gentle simmer, cover and let cook gently for 3—4 hours.

The meat will fall off the bone when it is cooked. To make the cauliflower purée , about 30 minutes before the ribs are finished cooking, bring a large pot of water to boil.

There are three types: Protein, carbohydrates and fat. Most of your energy intake will come from macronutrients and they provide the fuel for physical activity and sports participation.

Click here for the recipe above. No matter what your sport is, carbohydrates are essential for the best performance as they can limit fatigue and maintain energy levels.

When taking part in high-intensity exercise eg: Gaelic football, soccer, rugby, sprinting etc. When carbohydrate intake is too low, energy levels, stamina, strength and decision making can suffer during exercise.

This can lead to poor performance and increased injury risk. Carbohydrates are not only important for energy, but they are also really important for a well-balanced diet.

They provide dietary fibre which can help maintain a healthy gut, and prevent constipation and other digestion problems. Download your free carbohydrate resource here!

Animal sources: Chicken, turkey, red meat, fish, eggs, dairy products milk, cheese, yogurt. Protein plays a big role in keeping the body functioning properly, and a healthy nourished body is one that can perform at the highest level.

For growing athletes, protein is a critical nutrient for growth and development, helping build muscle and create new tissue. For athletes, protein plays an added role in muscle repair.

Naturally, when we exercise, muscle tissue is broken down, this can be from repeated sprinting and jumping movements. During periods of rest, this muscle tissue is rebuilt.

Because young athletes are growing, building, breaking down and repairing muscle, protein is an essential nutrient that should be incorporated into their diet every day. Should I distribute my protein intake throughout the day or is it OK to have it in meals?

Protein is most effectively used in the body when it spread throughout the day, rather than in 1 or 2 large meals. This will support recovery from training, maintain lean mass and keep energy levels stable.

Aim to give your body protein feedings throughout the day. Learn more: Protein- Your questions answered. Download your free protein resource here!

Fats are essential for athletes striving for a quality performance diet. Fats play an important role in heart health, brain function, hormone production, immune function, and vitamin and mineral absorption, and they also provide a source of energy for low-intensity exercise.

Athletes should focus on consuming moderate amounts of unsaturated fats- found in foods like olive and rapeseed oil, nuts, seeds and avocados. Food quality refers to the nutritional content of food.

We have already mentioned good sources of our macronutrients: carbohydrates, protein and fat. Fruit and vegetables are packed full of micronutrients and provide our body with essential vitamins, minerals and antioxidants which are essential for our bodies to function optimally.

Eat at least five portions of fruit and vegetables a day. Fruit and vegetables are a very important part of a healthy balanced diet. They are great sources of fibre, contain essential vitamins and minerals such as Vit A, C, K, support normal immune function, and have antioxidant properties that can help with wound healing and play a role in recovery from injury.

Remember variety is key. Aim to include a wide range of colours of fruit and veg daily. They can be fresh, frozen and canned, they all count! Tip: Try a new fruit and vegetable each week. When preparing a meal try to add different types of fruit or veg. Aim for as much colour as possible.

Eat the rainbow! Calcium and Vitamin D contribute to strong bones in young athletes. Childhood and adolescence are the prime bone-building years as peak bone mass is typically achieved at 25 years old.

Therefore, young athletes want to ensure they are building strong healthy bones from a young age. Many young people, especially those who are dairy avoidant, have a diet that is lacking in needed calcium.

The body needs calcium for critical body functions.