Download Youth Sports: Nutrition and Sports

Youth Sports:
Nutrition and Sports
Good nutrition is important for growth, maintaining healthy tissue
function, preventing diseases, and fueling the body for everyday
activities. But for young athletes, proper nutrition helps to sustain and
support the demands of physical activity and can sometimes give them
an edge over other participants.
Basic Diet:
1 . Complex carbohydrates are the basic source of energy/
calories, fiber, vitamins and minerals and are low in fats.
They are found in pasta, whole grain breads, rice, potatoes,
cereals, bagels and vegetables and fruits.
Simple sugars such as soft drinks, sweetened juices and
candy provide few nutrients and can actually decrease
performance when consumed directly before an athletic event
by inducing mild hypoglycemia.
Carbohydrate loading (a concerted diet/training regimen)
is not necessary for the majority of athletic activities. It
increases the body’s energy stores of a carbohydrate called
glycogen and is sometimes used for endurance-type activities
lasting more than an hour.
Carbohydrates should provide 55-75% of total energy.
Carbohydrates provide 4 calories per gram.
2 . Proteins most important functions in the body are to support
growth and to repair body tissues.
Protein rich foods include meats, fish, poultry, tofu, dairy
products, legumes, eggs, and nuts.
The protein needs of an athlete may be only a little higher
than a more sedentary individual. This increased need can
be met by consuming more total calories through a balanced
diet.
High protein diets do not promote muscle growth. Strength
training and exercise promote changes in muscle growth.
Excessively high protein intake, protein supplements and
amino acid supplements have not been shown to enhance
muscle development, strength or endurance, do not increase
muscle mass, and do not decrease body fat. Excess protein
is used as energy, converted to fat, or is excreted. Excess
protein is an added burden on the kidneys and can cause
increase calcium loss.
Proteins should provide 15-30% of total energy. Proteins
provide 4 calories per gram.
3 . Fats are concentrated sources of energy and should provide 2530% of total energy. Fats provide 9 calories per gram.
Fats are in many protein rich foods and are also in oils, butter
and margarine.
Fats are slow and difficult to digest and should therefore be
avoided for a few hours before strenuous physical activities.
Water and Fluids:
1 . Water is the most important, yet overlooked, nutrient by
athletes.
Children and teenagers are at an increased risk for
dehydration and heat illness.
Risk is greatest in hot, humid weather during long and
intense activities. Adequate hydration allows the athlete
to keep the body cool through sweating. During intense
workouts, athletes can lose several liters through sweating in
an hour.
2 . Never restrict fluids during activities. Drinks should be available
at all times.
Plain water is the best drink for most athletes.
Athletes should drink plenty of water before exercising, and
then drink every ten to twenty minutes during exercise itself,
whether they are thirsty or not.
Fluid requirements vary from person to person, based on
their body size, level of physical activity and the weather.
Your child should drink an extra 4-8 ounces of water for every
15-20 minutes of strenuous activity.
Thirst is not a good indicator of fluid status. An athlete may
become dehydrated well before he or she feels thirsty.
4 . Due to pervasive advertising, coaches and athletes believe that
electrolyte or sports drinks have some advantages over water.
These drinks do provide some replacement for salts and
sugars that are lost during vigorous exercise.
However, these drinks may be high in sugar, which can cause
cramps, nausea and diarrhea.
Carbonated drinks, highly caffeinated drinks and high sugar
drinks are not recommended because these fluids have a
diuretic effect and promote fluid loss.
Plain water is the best drink for most athletes.
Nutrition before and after activities:
Meals up to three hours before an athletic event should be
balanced and simple. Nutritious choices include peanut butter,
lean meats, low fat cheese or yogurt, pasta, breads, bagels and
fruit.
2 . Reasonable snacks 1 to 2 hours before an event include fruit or
vegetable juice, sport drinks, fresh fruit, breads, bagels, crackers
and low sugar cereals
3 . Failing to take in enough fluids and calories may lead to early
fatigue, irritability, or a sudden drop in performance.
4 . Consuming carbohydrates within 30 minutes after
intense exercise, followed by more carbohydrates 2 hours
later help athletes better prepare for future activities.
1.
Adapted from the AAP website: www.healthychildren.org (Nutritional
Needs for Young Athletes and Nutrition and Sports) and from
Modern Medicine website: www.modernmedicine.com (Nutrition
and athletic performance)
Updated 09/09/10