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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