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The Healthy Athlete Nutrition, Hydration, & Sleep in Youth Sports
What Should I Eat Before Competition?
• Key Concepts
– Adequate calories
– Balanced nutrients
– Consistent meals
– Fuel timing
Energy Balance Caloric Requirements
Age 14-18
♂
♀
Sedentary 2200 2000
Moderate 2800 2000
Active 3200 2400
Calories In Calories Out
• Digestion
• Metabolism
• Physical Activity
• Carbs = 4 kcal/gram
• Protein = 4 kcal/gram
• Fat = 9 kcal/gram
Balance Nutrients
Carbohydrates
45 – 55%
Protein
10 – 30%
Fat
25 – 35%
Carbohydrates
• Major source of energy
• Synthesized into glycogen
• Guidelines
– Endurance:
• 7.0 – 10.0 g/kg per day
– High Intensity
• 5.0 – 8.0 g/kg per day
– Pre-training
• 1.0 – 4.0 g/kg 1-4 hrs prior
– Post-event refueling
• 1.7 g/kg within 2 – 3 hours
Protein
• Contain amino acids
• Maintain/build muscle
• RDA for protein is
0.8 – 1.2 g/kg per day
– Strength athletes:
1.6 – 1.7 g/kg per day
– Endurance athletes:
1.2 – 1.4 g/kg per day
Protein
• 1/2 chicken breast
• 1 c breakfast cereal
• 2 small eggs
• 1¼ c cow’s milk
• 1 c yogurt
• 2 cups cooked pasta
• 3 cups rice
• 2 c broccoli
• ½ c nuts or seeds
• ½ c legumes or lentils
• 2 c spinach
• ½ c quinoa
10g of Protein are found in:
Fat
• 25 – 35% calories
should come from fat
• Healthy fats
– Plant oils
– Soft margarines
• Unhealthy fats
– Saturated fats
– Trans fats
Meal Planning
• Pre-exercise
– 1 – 2 hours in advance
– 200 – 500 kcal
– Easily digestible
carbohydrates
– Avoid high fat, fiber
– Familiar foods
What should I eat after competition?
• Within 30 minutes, and again within 1 – 2 hrs
• Allows glycogen synthesis
• Content – High carbohydrate
– Moderate protein
– Nutrient Dense
• Examples – Yogurt, almonds and fruit
– Banana with peanut butter
– Sports bar + orange slices
– Nut butter on whole grain toast
– Veggies and hummus
– Whole-grain breakfast cereal, milk, fruit
– Sandwich (meat, cheese, veggie)
– Salad and hard boiled egg
– Quinoa salad with roasted veggies
Are Energy Bars A Good Idea?
• Ingredients
– Seeds
– Nuts
– Peanut butter
– Whole grains
– Dried fruit
• Content
– Sugar < 10 – 12 g
– Protein = 5 – 10 g
How Do I Hydrate Effectively?
• Optimal Athletic Performance
– Loss of 1% body weight has detrimental effect
• Heat Illness
– Loss of 3% body weight increases risk
• Up to 75% of youth athletes age 8 – 18 arrive
to practice already dehydrated!
Hydration
• Symptoms of dehydration
• Objective assessment of hydration status – Pre- and post- participation weight
– Urine specific gravity
– Thirst scale
– Thirst
– Irritability
– Fatigue
– Weakness
– Nausea
– Headache
– Muscle cramping
– Dizziness or lightheadedness
– Dark yellow urine
– No desire to urinate
– Difficulty paying attention
– Decreased performance
Hydration
• Pre-exercise (WATER)
– 1 – 2 hrs prior: 16 – 20 oz.
– 15 – 30 min prior: 8 – 16 oz.
• During exercise
– 4 – 8 oz. every 15 – 20 min
– If > 60 min dilute sports drink
• Post-exercise (WATER)
– 16 oz. for each pound lost
• Avoid over-hydration
Are Sports Drinks A Good Idea?
• For exercise > 60 minutes
– Replace sweat nutrients
– Replenish carbohydrates
• Guidelines
– 6 – 8% carbohydrate
– 0.5 – 0.7g/L sodium (Na)
What Supplements Should I Consider/Avoid?
• 66% of student-athletes > 16 years old use dietary supplements
• Most commonly used – Protein
– Caffeine
– Creatine
• Most common reasons – Muscle strength
– Endurance
– Performance
– Appearance
Protein
• Mechanism of Action – Builds, maintains and repairs
muscle
• Evidence – Numerous trials
– Optimizes muscle training response during exercise and recovery
• Safety – 2.0g/kg
– No adverse effects
• Whey – fast digesting
• Casein – slow digesting
• Soy-based – least effective
Beet Juice
• Mechanism of Action – Dilates blood vessels in exercising muscle
– Reduces oxygen use, improves energy production
• Evidence – Limited clinical trials
– Conflicting results
– Might improve performance and endurance
• Safety – No safety concerns for short-term
– Recommended dose: 16 ounces
– No adverse effects reported
Creatine
• Mechanism of Action – Helps supply muscles with energy for
short-term, anaerobic activity
• Evidence – Numerous trials
– Beneficial for high-intensity, intermittent activity
– May increase strength, power, and work
– Of little value for endurance sports
• Safety – Safe at typical doses
– Loading dose of 20 g/day for up to 7 days
– 3 – 5 g/day for up to 12 weeks
– Weight gain due to water retention;
– Nausea, diarrhea
– Muscle cramps, muscle stiffness, heat intolerance
Caffeine
• Mechanism of Action – Blocks activity of the neuromodulator
adenosine;
– Reduces perceived pain and exertion
• Evidence – Numerous trials
– Might enhance performance in endurance activities
– Might enhance performance in intermittent, long-duration activities
• Safety – Safe up to 400 – 500 mg/day for ADULTS
– Insomnia, restlessness
– Nausea, vomiting
– Tachycardia, arrhythmia
– Risk of death with acute dose of 10 – 14g
How Much Sleep Do I Need?
• Adequate sleep essental for peak performance
Recommendations for Sleep Duration
Age Duration
3 – 5 Years 10 – 13 hours
6 – 13 Years 9 – 11 hours
14 – 17 Years 8 – 10 hours
18 – 64 Years 7 – 9 hours
Sleep
• Sleep Hygiene
– Consistent waking and bedtimes
– Avoid regular napping
– Do not lie in bed awake > 10-15 min
– Use the bed only for sleep
– Avoid physical activity within 2-3 hrs of bedtime
– Limit evening caffeine or other stimulant intake
– Eat breakfast consistently, stay well hydrated
– Schedule one hour of relaxation prior to bedtime
Orthopaedic & Neurosurgery Specialists
Resources
• American Academy of Pediatrics
• American College of Sports Medicine
• American Orthopaedic Society for Sports Med
• American Dietetic Association
• NIH Office of Dietary Supplements
THANKS
www.facebook.com/ONSMD @ONSMD
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