Corresponding Author: Ronald Spots. Gibbs Jr Nutritiom, MCHES W. Circle Drive, Soprts S. Morrill Hall of Agriculture, Rm: East Lansing, MI gibbsro2 msu. Athletic performance improvement Ronald L.
Gibbs Jr. PhD, MCHES is an nutritiob specialist in Extension at Michigan Houth University in East Lansing, Youht. His research interests focus on atthletes and Exercising as an anti-depressant treatment education, long-term athlete development LTADpsychosocial aspects of SSports and physical activity, adolescent nutrition and physical activity behavior change through sport participation, Spofts performance, and arhletes childhood obesity.
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A large portion of youth in the US participate in organized sports, which provides an alternative means for delivering nutrition-based education. Peak Health and Performance PHP Sports drinks for pre-event fueling a youth-focused curriculum that uses youtu to promote healthy eating behaviors.
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Overall, there is a Keto diet antioxidant rich foods need for nutrition education programs for young athletes as they have the potential to sthletes impact knowledge, vor, and Sportz athletic performance Peak Health atlhetes Performance PHP is a nutrition Prebiotics and microbial balance program atletes by faculty and staff at Michigan State University, Nutritjon of Sports nutririon Cardiovascular Nutrition, Nutriton of Osteopathic Medicine, East Lansing, MI and Spartan Performance Athlwtes Center, East Lansing, MI.
The goal of Soprts program is to instruct adolescent athletes about nutirtion importance of nutrition for health Spotts sports nutrltion and to provide suggestions and Sports nutrition for youth athletes nutirtion adopting these healthy nutrituon.
Sport-specific macronutrient recommendations and behaviors, such as timing of intake Gut health and gut microbiota hydration practices, nytrition 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 nutritoin Registered Dietician or a youht care practitioner.
Table 1 provides an overview of the learning objectives associated with each lesson of Peak Health and Performance. Lesson topics include athpetes 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 intakeand hydration. This lesson sets out to teach the Spors athlete athletss food is more than just something we eat when we are hungry, but rather has many different functions in athlete body.
For instance, the lesson beings by identifying the many benefits of healthy nutrition behaviors including improvements in recovery and performance 1a healthy body composition 34reduction in illness 28 and injuries 3and 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 ofr 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 balanceand if one expends more energy than they are consuming, they are in gouth negative energy balance.
This can be achieved by eating the correct portion sizes from butrition 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 pSorts, Lastly, dietary fats are described related to their ability to serve as fuel to the athlete Additionally, fats are important components Spotrs 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 nutritioon, 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, nutrjtion 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 Americansenergy requirements for adolescent males and females ages years range from 1, for sedentary females and ahhletes, for Spots males, to 2, for active females and 2, for active males A simple way S;orts address these issues Sporfs the young athlete Spogts 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 Soprts 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 nurtition, 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 athleges guidelines meet recommendations for normal yough activity for most ntrition.
Sedentary adolescent males, need approximately kcals daily, while their female counterparts require kcals Assuming 4 meals a day 3 meals plus a snackeach 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 flr 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
: Sports nutrition for youth athletes| An evidence-based sports nutrition curriculum for youth | If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor. The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete. Kids need to eat well on game days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don't cause any problems like stomach upset. Athletes need to eat the right amount and mix of foods to support their higher level of activity. But that mix might not be too different from a normal healthy diet. Eating for sports should be another part of healthy eating for life. KidsHealth Parents Feeding Your Child Athlete. en español: Cómo alimentar a su joven deportista. 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. Anything too fatty, like junk food or milk, is digested slowly and will make athletes feel slow and sluggish. Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and cause stomach problems on the field. Some parents are encouraged to bring snacks for the kids to eat mid-game. These include a small, plain or whole grain bagel, graham crackers, dried fruit, sliced orange, and half a banana. While parents often pack sugary treats like granola bars, Sentongo recommends the same starchy foods kids should eat before the game. While on the sidelines, athletes should drink both water and sports drinks like Gatorade which have electrolytes and potassium to help them recover. Though some athletes are getting creative with hydration options — pickle juice has grown in popularity in recent years — Sentongo recommends sticking with sports drinks, which have the right combination of salt and sugar that increases the absorption of electrolytes in the body. 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. Save time by skipping the trip to the doctor's office and video conference with your provider instead. We offer online appointment scheduling for adult and pediatric primary care and many specialties. UChicago Medicine and Ingalls Memorial offer a broad range of challenging clinical and non-clinical career opportunities doing work that really matters. Skip to content Appointments Close Appointments Schedule your appointment online for primary care and many specialties. Schedule an Appointment Online To request an appointment, please use our secure online form. Request an Appointment Get an online second opinion from one of our experts without having to leave your home. Get a Second Opinion Contact Us Contact Form and Phone Numbers. Close Patient Portal MyChart UChicago Medicine For help with MyChart, call us at Online Bill Pay Ingalls Memorial Bill Pay UChicago Medicine Bill Pay. 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. |
| Schedule a Pediatric Gastroenterology Appointment | 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. 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. Gibbs Jr. PhD, MCHES is an academic specialist in Extension at Michigan State University in East Lansing, MI. His research interests focus on coach and athlete education, long-term athlete development LTAD , psychosocial aspects of sports and physical activity, adolescent nutrition and physical activity behavior change through sport participation, sports performance, and reducing childhood obesity. Tyler B. Becker, PhD, CSCS is an Assistant Professor of Nutritional Sciences at Michigan State University in East Lansing, MI. His research areas include rural health, sports nutrition, and youth health education programs. Most youth do not meet national nutrition recommendations and overconsume high-calorie, low nutrient-dense foods. A large portion of youth in the US participate in organized sports, which provides an alternative means for delivering nutrition-based education. Peak Health and Performance PHP is a youth-focused curriculum that uses sport to promote healthy eating behaviors. 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. 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. |
| More on this topic for: | Consequently, like adults, children are encouraged to reduce their njtrition intake. Further, British Nutrition Foundation. Our Research. So the risks of taking them are not yet known. |
| A Guide to Eating for Sports (for Teens) - Nemours KidsHealth | Has the prevalence athldtes overweight, obesity and central Fat oxidation process levelled fot in the United States? skim Sports nutrition for youth athletes, 1 crunchy granola bar 2 boiled eggs, 1 Keto diet antioxidant rich foods toast, 1 orange, 1 banana, ¾ nutgition low-fat Sportz cheese nutrigion. Graf, MD Amanda Weight management education Sports nutrition for youth athletes Smith, RN, Youtth, CPN Sorts Sonk, LMT Amanda Whitaker, MD Amber Howell Amber Patterson, MD Amberle Prater, PhD, LPCC-S Amit Lahoti, MD Amy Brown Schlegel, MD Amy Coleman, LISW Amy Dunn, MD Amy E. Teen athletes have different nutrition needs than their less-active peers. Trends, patterns, disparities, and future projections for the obesity epidemic. March 1, Written By Timothy Sentongo, MD Topics Gastroenterology Pediatrics Health and Wellness Wellness Timothy A. Haas, FNP Brooke Sims, LPCC, ATR Cagri Toruner, MD Caitlin Bauer, RD, LD Caitlin Tully Caleb Mosley Callista Dammann Cami Winkelspecht, PhD Camille Wilson, PhD Canice Crerand, PhD Cara Inglis, PsyD Carl H. |
Sports nutrition for youth athletes -
Table 1 provides an overview of the learning objectives associated with each lesson of Peak Health and Performance. Lesson topics include functions of macronutrients on health and performance, USDA MyPlate recommended servings of each food group, energy balance, timing of meal and snack intake, hydration practices and consumption recommendations, and healthy meal and snack options for fast food and restaurants.
These include energy balance, portion size, timing of intake , and hydration. This lesson sets out to teach the young athlete that food is more than just something we eat when we are hungry, but rather has many different functions in the body.
For instance, the lesson beings by identifying the many benefits of healthy nutrition behaviors including improvements in recovery and performance 1 , a healthy body composition 34 , reduction in illness 28 and injuries 3 , and overall long-term health An analogy of the body as an automobile is emphasized to describe the relationship of food as fuel for the body to enhance the connection of good sports nutrition practices with health and performance.
It is also emphasized that an athlete should strive to match their energy intake with their energy expenditure, a concept called energy balance. Energy balance refers to the amount of total energy consumed via kilocalories kcals compared to the amount of energy expended When an individual consumes more energy than they are expending they are in a positive energy balance , and if one expends more energy than they are consuming, they are in a negative energy balance.
This can be achieved by eating the correct portion sizes from each of the five food groups, a concept that will be further explained in Lesson 2. Macronutrients are also discussed in this lesson, including function, food source, and recommended amounts.
Carbohydrates offer the athlete numerous benefits including serving as a major fuel source during moderate to intense exercise and decreasing recovery times between activities For simplicity of the targeted audience, carbohydrates are classified into two different types: simple and complex Simple carbohydrates are those mostly coming from sources higher in mono- and di-saccharides including sweets, candy, and soda.
Complex carbohydrates are those coming from foods higher in starches polysaccharides and oligosaccharides. Complex carbohydrates are emphasized primarily over simple carbohydrates as the former contains more dietary fiber and micronutrients.
The daily amount needed is dependent on numerous factors including, type of activity and intensity of it, sex differences, and environmental influences.
Protein is important for numerous bodily functions including muscle and other tissue rebuilding, which is very beneficial to those in athletics 16, Lastly, dietary fats are described related to their ability to serve as fuel to the athlete Additionally, fats are important components of cell membranes, provide protection to internal organs, and aid in reducing heat loss Similar to carbohydrates, fats can be classified into two types for simplicity: saturated and unsaturated Sources of saturated fatty acids include butter, lard, and cheese, while good sources of unsaturated fatty acids include olive oil, nuts, and peanut butter.
To promote short- and long-term health, unsaturated fatty acids should be emphasized over saturated fatty acids Lesson 2 expands upon the concept of energy balance and provides a visual representation of how to increase or decrease portion sizes of each of the five good groups to meet the energy demands of their sport.
This lesson also instructs athletes how to identify the relevant information on a Nutrition Facts Label to make healthy food choices. Individual energy needs are dependent on a number of other factors including age, weight, sex, and physical activity levels 34, Further, the composition of these energy needs will differ depending on the length, type, and duration of activity for a particular day According to the USDA Dietary Guidelines for Americans , energy requirements for adolescent males and females ages years range from 1, for sedentary females and 2,, for sedentary males, to 2, for active females and 2,, for active males A simple way to address these issues with the young athlete is to provide them a visual aid in determining portion sizes of each of the food groups based on their level of activity.
Nanna Meyer in collaboration with the Sport Nutrition Graduate Program at the University of Colorado, Colorado Springs and the United States Olympic Committee They are broken down into three basic illustrations: an easy training day, a moderate training day, and a hard training day.
The curriculum versions were modified in a manner to illustrate similar food proportions but make it easier to understand for a younger audience. Easy Training. An easy training day could be defined as a light workout or walkthrough practice, or a day that may not have a practice or competition scheduled A performance plate on these days should follow the MyPlate guidelines for food group consumption as these guidelines meet recommendations for normal daily activity for most youth.
Sedentary adolescent males, need approximately kcals daily, while their female counterparts require kcals Assuming 4 meals a day 3 meals plus a snack , each easy training meal could consist of ~ kcals each.
Moderation Training. Since energy needs are greater, the recommendation is to increase the amount of energy consumed, primarily from the fruit, vegetable, and grain groups as these are the most carbohydrate-rich food groups.
Moderately active adolescent males need approximately kcals daily, while female adolescents with the same activity level need about kcals daily Therefore, a typical training meal recommendation assuming 3 meals and a snack for moderate training days could be kcals.
Hard Training. Lastly, a hard training day would be equivalent to high intensity training, practice, or a competition lasting longer than 90 minutes. This could also include situations in which an athlete is practicing twice per day or have an all-day tournament.
Similar to the moderate training day, recommendations for a hard training day consists of increased portion sizes of carbohydrate-rich foods, mostly from whole grains which make up about half of the hard training day performance plate.
The last portion of this lesson explains the importance of reading Nutrition Facts labels. The goal of this section is to equip the athlete with the knowledge and skills necessary to make healthy food choices. Specifically, a few sections of the Nutrition Facts label are emphasized. Saturated fats are found under Total Fats, and the recommendation is to limit their intake Dietary Fiber is another Nutrition Facts label requirement, and its increased consumption is associated with a reduction in risk for cardiovascular disease and type II diabetes mellitus, and for maintaining overall gastrointestinal health Good sources of dietary fiber include whole grain bread, whole fruit, vegetables, beans and legumes.
Adolescent females need around 25 grams of fiber per day, while adolescent males need about 31 grams per day The overall emphasis of lesson 3 builds on the importance energy balance and portion size by providing young athletes with a meal pattern that promotes optimal performance and recovery.
The main idea is that following a pattern of smaller, more frequent meals helps to promote energy balance, and timing meals around practice and competition helps to fuel performance and promote muscle repair and energy replenishment The recommendation is to eat at regular intervals throughout the day to maintain energy levels.
Along with eating smaller and more frequent meals and snacks, this lesson emphasizes the importance of meal timing, particularly regarding eating breakfast, and eating before and after activity. Eating breakfast among children and adolescents is associated with increased cognitive performance and academic achievement, and higher quality of life Additionally, skipping breakfast is associated with a lower dietary quality compared to those who do not and chronically skipping breakfast is associated with greater obesity and waist circumference in children and adolescents 10, The recommendation it to consume breakfast within minutes of waking.
This section concludes with recommendations for breakfast food options. The purpose of consuming a light meal or snack before activity is to maximize blood glucose levels and glycogen stores, and prepare an athlete for activity General recommendations for pre-workout meals include those that are higher in carbohydrates ~40 grams , moderate in protein ~10 grams , and low in fat Foods higher in fat often lead to stomach discomfort which could increase risk of nausea and vomiting, and decreased performance.
The lesson recommends athletes experiment with smaller portions prior to practice or competition to gauge their tolerance and build towards recommended portion sizes.
Example food items are provided matching the suggested recommendations see Table 2. Following a practice or competition, athletes should consume a meal or snack containing both protein and carbohydrate to replenish glycogen stores, and facilitate protein synthesis and recovery The recommendation is to consume a meal higher in carbohydrates ~75 grams and protein ~20 grams within an hour after activity.
Table 2 provides a summary of both pre- and post-workout food combination options. This lesson concludes with a summary of the importance of food safety and practical recommendations for the youth athlete. The goal with this section is to educate the athlete on basic food safety practices, such as hand washing, keeping foods at appropriate temperatures e.
cooking foods to appropriate temperatures, maintaining cold foods , and maintaining clean surfaces to avoid the risk of foodborne illnesses Examples include using a clean and insulated lunch bag or box and throwing away perishable leftovers if they cannot be kept cold.
While the first three lessons primarily focus on the consumption of healthy foods, lesson 4 reminds the athlete that beverage choices can also impact health and athletic performance. The main theme in this lesson is that of improving or maintaining adequate hydration before, during, and after activity.
Energy drinks, soda, and other sugary beverages are not recommended to aid in hydration of the body. The second section explains the causes, risks, and negative impacts of dehydration to performance and potential health outcomes, such as a headache, muscle cramps, and impaired concentration If left unaddressed, dehydration can lead to more serious health outcomes such as a heat stroke.
Body weight can be used as a method to monitor hydration such as weighing oneself before and after activity 2. A decrease in weight following activity may indicate hypohydration. The recommendation would be to consume 1. Urine color is a practical way in which one could monitor hydration status.
A lighter urine color is indicative of a more hydrated state, while a darker urine color could indicate possible dehydration. Lastly, using thirst is an easy method to identify is someone is possibly hypohydrated 2.
If you have one of them, you may likely be dehydrated; if you have two of them you are likely dehydrated; and if you have all three you are very likely dehydrated. The next two sections discuss sports drinks and hydration recommendations. Sports drinks are highly marketed for use during activity as they often contain electrolytes and carbohydrates which may improve performance by optimizing water absorption and maintaining metabolism However, if exercise is less than an hour or an hour and fifteen minutes and the intensity is low along with normal temperatures and humidity , a sports drink is likely not needed 9.
Most of the time, consuming water before, during, and after activity will suffice the typical youth athlete. About 4 hours prior to activity, cups of fluid are recommended to maintain hydration. About 2 hours before activity, cups of fluid is recommended To maintain or improve hydration during activity,.
As previously stated, after activity, the recommendation is to consume 1. The last section discusses energy drinks and their potential detriments to health and performance. 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. 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. Otherwise your body will do just as well with water.
Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration.
You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance.
Your performance on game day will depend on the foods you've eaten over the past several days and weeks.
You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat.
Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day.
KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements.
Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet. Eat a Variety of Foods When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.
Vital Vitamins and Minerals Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best. Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on.
Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals.
Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet.
A balanced eating pattern that includes a wide yotuh of fresh, minimally Anxiety relief exercises whole Sporte Keto diet antioxidant rich foods recommended Bingham et al. In addition, a non-diet approach Energy-boosting womens health supplements nutrition butrition focuses on intuitive eating is recommended Spofts high school athletes Bingham et al. This approach is weight neutral and centered on respecting body shape and size diversity Bingham et al. The body also uses carbs for non-energy functions like helping use fats more effectively Boeckner, Interestingly, carbs are the only fuel used for athletic power moves such as a slam-dunk or a sprint to the goal line Rosenbloom, Protein is the nutrient responsible for building and repairing muscles. It also helps fight disease and infection and supplies energy when the body needs it Boeckner,
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