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Eating Around Physical Activity The Basics of Sports Nutrition The Need for Addressing Sport Nutrition with Teens Teens are competing with “empty fuel tanks” Lots of misinformation pertaining to sports nutrition Performance enhancing supplements are everywhere Coaches in need of sound sports nutrition information The School Environment Does your school offer a healthy nutrition environment as it relates to student physical activity endeavors? Is PE offered and available to all? Is nutrition education offered to key adults? • Coaches • parents Is water readily available during practices/events? Travelling teams - how’s their nutrition Sports Nutrition Content Fueling the Athlete’s Body Staying Hydrated During Exercise Eating Around Exercise Dietary Supplements • General Guidelines for Evaluating Supplements • Taking a Look at Creatine Fueling the Athlete’s Body Main Concept: Energy In = Energy Out Food = Energy In Activity = Energy Out Nutrients that Provide Energy Three classes of nutrients provide energy: • Carbohydrate (60-65%) • Fat (<30%) • Protein (10-15%) Vitamins and Minerals: The Supporting Cast Do not provide energy (calories) Vital in metabolic pathways Variety of foods is key! Energy Storage in the Body Two main storage forms of energy: Body fat stores (adipose tissue) Stored carbohydrate in muscles and liver (glycogen) Type of Exercise Influences Which Stored Energy is Used Prolonged Aerobic Exercise • start out utilizing carbohydrate stores • switch over to fat stores Spurt Exercise • primarily use glycogen Some Comments on Protein Body’s storage form of protein is muscle Muscle rarely contributes to energy production Extra dietary protein does not translate into larger, stronger muscles Glycogen Storage is Limited Avoid “hitting the wall” or “bonking” Replenishing glycogen is critical to sustained performance and quick recovery High carbohydrate snacks/meals are the athlete’s ticket to success Staying Hydrated During Exercise We will cover: Advantages of staying properly hydrated Basic guidelines for hydration • Before • During • After…exercise Sports drinks vs. Water Advantages of Staying Properly Hydrated Performance is maintained at its best Avoidance of heat illness Recovery time is shorter Information on Heat Illness Three stages of heat illness: Heat cramps Heat exhaustion Heat stroke Basic Hydration Guidelines for the Athlete: Before Exercise • 2 hours before: drink up to 3 cups water • 15 minutes before: drink 1-2 cups water During Exercise • Every 15-20 minutes: drink 1/2 - 1 cup water After Exercise • Drink 2 1/2 to 4 cups fluid for every pound of body weight lost Sports Drinks vs. Water Water is usually the perfect choice Sports drinks are appropriate when… • longer bouts of physical activity • need to replace energy as well as fluid Caffeine, Alcohol and Hydration Caffeine and alcohol are both diuretics Consumption of alcohol or caffeine may dehydrate athlete Avoid both prior to exercise Eating Around Exercise Eating Before Competing Refueling During Exercise Recovery Nutrition Eating Before Competing Pre-event snacks and meals help to: • Hydrate the athlete • Top off carbohydrate stores so fuel tank is full! Optimal timing of eating prior to exercise varies - athlete must determine what works best for him/her Morning events need special attention Suggested Pre-Event Snacks/Meals Bagel with low-fat yogurt and fruit Cereal with low-fat milk and fruit Lean meat (turkey, chicken, beef) sandwich and low-fat milk Pasta with vegetables and lean meat Spaghetti with tomato sauce or meat sauce Refueling During Exercise Fluids, fluids, fluids Fuel with easily tolerated carbohydrate source (this may be in fluid form) Choose fruits with high water content (oranges, grapes, peaches, pears, bananas) Recovery Nutrition Timing of refueling is important! Rehydrate: • 16 ounces of water for each pound lost Refuel: • High carbohydrate foods soon after exercise - refill glycogen tanks Dietary Supplements and The Teen Athlete Magic Bullets Abound! Teens need to be informed consumers Coaches need information on supplements Types of Dietary Supplements Vitamin Herbal and mineral supplements or botanical supplements “Other” Is the supplement industry regulated? No! FDA does not regulate supplements as they do food and drugs Buyer beware applies Who may benefit from a vitamin/mineral supplement? Pregnant women Women of child-bearing years Strict vegetarians People who can not drink milk or eat dairy foods Elderly people who are unable to eat a healthy diet Basic Guidelines for Choosing a Supplement Generic brands will be less costly "U.S.P" on the label indicates quality and safety standards set by U.S. Pharmacopeia Dosage amount should not exceed 100% of the daily recommended amount (RDA) The following information should appear on the label: • List of ingredients • List of cautions • Name and address of manufacturer • Batch or lot number • Date of manufacturing • Expiration date Package should be childproof Taking a look at Creatine... Creatine supplements claim… • Improve athletic performance - strength and endurance Research, thus far, is inconclusive Creatine and Teen Athletes Only one study on teens • inconclusive National Federation of State High School Associations advises against supplementation for high school athletes Module 3: Eating Around Physical Activity The Basics of Sports Nutrition Information and activities to address sports nutrition with the teen audience. What’s the Truth? T/F Quiz Module begins with active student inquiry Address misconceptions from the start Background Information Sheets Fueling the Athlete’s Body Staying Hydrated During Exercise Eating Around Exercise General Guidelines for Evaluating Supplements Taking a Look at Creatine Activity 1: How Much Energy Do I Use Each Day? Self-Assessment Activity Students calculate personal energy expenditure Good math exercise! Activity 2: Calculating Daily Fluid Needs Self-Assessment Activity Estimation - uses relationship between energy expenditure and fluid needs Students will: • Gain awareness of impact of hydration on health and athletic performance • Estimate their own daily fluid needs Activity 3: Planning Meals/Snacks Around a Full Day Athletic Event Students assist fictitious track & field athlete in planning nutrition needs Apply knowledge gained from previous exercises The Virtual Connection Online resources on sports nutrition: • Gatorade Sports Science Institute • Eat to Compete Resources • KidsHealth Website • The Physician and Sportsmedicine Gatorade Sports Science Institute Eat to Compete Resources KidsHealth Website The Physician and Sportsmedicine