Teaming Foods and Fluids for Teen Athletes. High School Hot Spots Not eating enough Don’t know how much to eat Don’t eat enough calories Don’t make good.
Post on 03-Jan-2016
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High School Hot Spots
• Not eating enough
• Don’t know how much to eat
• Don’t eat enough calories
• Don’t make good food choices
• Don’t know a lot about nutrition
• Don’t eat enough calories for competition and growth!
Zoning in on the Diet for YOU!How Much More Do Teens Need?
• Type of activity
• Intensity of the workout
• Frequency of the activity
15
30
55
0
10
20
30
40
50
60
Protein
Fat
CHO
Carbohydrates
• Simple “carbs” – sugars – starches
• Complex “carbs” – whole grains– fruits – vegetables – high “fiber” foods
The Power in Carbs
• Energy for exercise from carbs
• Body uses muscle glycogen stores - the major source of fuel in the first 1/2 hour of activity
• After 90 - 120 minutes, energy fueled from blood glucose stores
Why Do We Need Carbohydrates?
• Energy source– Moderate workouts need less carbs than
high workouts
• Available source of energy to stop “hitting the wall”“hitting the wall”
Fat - How Low Do You Go?
• NEED TO DECREASE FAT– Does anyone in your family
have a history of heart disease or have high blood pressure?
– Do you need to lose body fat?
– Do you eat a high fat diet?– Do you train or compete
aerobically more than 60 minutes per day?
• NEED TO INCREASE FAT– Do you have trouble keeping
weight on and eat a low fat diet?
– Do you eat less than 30 grams of fat per day?
– Do you feel hungry but eat a lot?
– Do you not eat a lot of foods because they have too much fat?
Fats - Fuel for Fitness
• “The more you restrict a food or food group in your diet, the greater the chance is that an important nutrient is lacking”
Losing the Battle with Protein?
• Vegetarians eating no animal protein
• Low calorie intake
• Growing taller
Protein Muscle Myths
True or False - “Teen athletes need high protein diets to build muscle mass”
FALSE! Teen athletes need enough protein to meet growth and training needs!
Protein/Muscle Partnership
• Provides building blocks for body tissues• Athletes require a little bit more than average• Additional protein and amino acid intake DOES
NOT build larger muscles or increase muscle tissue growth during training
• Need to develop muscles to their maximum by training and hard work
Max Your Muscles
• Stronger muscles can improve performance.
• Stronger muscles can increase speed when running, force when throwing or endurance in any athletic event.
Twitch Talk
• Fast-Twitch Fibers work rapidly but tire quickly.
• Slow-Twitch Fibers don’t work as fast, but they have greater endurance.
• Intermediate-Twitch Fibers produce more power than slow-twitch but can be trained to have high aerobic capacity.
Uses of Muscles During Exercise
• Uses all types of twitch muscles• Each can store glycogen but they can’t
share it• Exhausted muscles can be restored with a
high CHO diet within 24 hours• Choose complex CHO to restore muscle
Making Muscle Mass
• Follow a good training program
• Get enough sleep
• Follow a good nutrition program
• Have good eating habits
How Do You Build Muscle?
• Pounds of Meat?
• Dozens of Eggs?
• Gallons of Whole Milk?
• Packets of Protein Powder?
Weighing In…
• Both a sports and social issue
• Too many restrictions can slow growth and development during teen years
The Growing Rate for Girls
• Fastest between 10 - 14
• 10” taller
• 40-50# heavier
• Slows after 14 - 15
• Weight added all over!
The Growing Rate for Guys
• Fastest between 12 - 16• 12” taller• 50 - 60# heavier• Shoulders broaden• Muscles grow and strengthen• Fat deposits decrease and muscle
increases
Does Cutting Back Cut Out Too Much?
• Loss of muscle• Lower BMR• Can’t maintain body
weight• Body temperature
changes• Low blood and plasma
volumes• Reduction in cardiac
output
• Loss of electrolytes• Decreased renal blood
flow• Depletion of liver
glycogen stores• Decrease in work
performance• Decrease in muscular
strength
Disordered Eating Disasters
• Discourage unnecessary weigh-ins• Look for warning signs of eating disorders
– “Forgot” to eat– Weight loss– Avoiding food activities– Critical– Diuretics/laxatives– Withdrawal/low self esteem– Declining performance
Lethal Weight Loss for Wrestlers
• 3 collegiate wrestlers die from rapid weight loss programs to qualify for competition
• Common weight loss tactics used: – dehydration – hyperthermia– restricted food and fluid intakes – vapor-impermeable suits– exercising in hot environments
Weight Woes
• It’s expensive to buy enough food…
• I don’t like to cook…• There is no food
around when I want to eat…
• I don’t like eating breakfast
• I don’t have time to eat between going to class, working, studying, training, and competing…
• I feel sick after I eat• I eat a lot, but I am
still losing weight• I don’t know!
Weight Loss Winners
• Choose the best foods within calorie limits
• Choose nutrient dense and readily available foods
• Multi-vitamin/mineral supplement with 50-100% of RDA recommended
Fluid Facts
• Kids give off more heat during exercise • Kids can’t handle the heat as well
– Heat Cramps– Heat Exhaustion– Heat Stroke
• Kids take longer to get used to the heat during workouts
• Kids don’t sweat as “efficiently”
Magic Vitamins and Minerals?
• Competitive edge?
• When do you need a supplement?
• What’s important to teens?– Calcium– Iron– Zinc
Supplement Safety
• Not tested for safety or effectiveness
• Give false sense of security and can encourage poor eating habits
• There are no supplements that will make you grow “larger, stronger, or faster” by magic
• Expensive!
Amino Acids
Real Deal or False Hope?Amino Acids = 200-500 mg/tablet
One Ounce Meat 7000 mg per serving
Choosing Your Food
• What sport are you competing in?
• Variety is the spice of life!
• Good choices are great - bad choices can be disastrous!
Keep It Simple!
• Eat foods you like!
• Eat the same kinds of foods you eat all the time – now is not the time to try something new!
Watch the Mealtime Clock If You …
• Play contact sports
• Lose your appetite
• Have a nervous digestive system
• Exercise in the heat
• In a high-intensity sport
Being a Champion Eater• Most of my meals contain at least three different foods…• Over the course of a week, my meals have at least 10 different foods…• I plan what I am going to eat before I get hungry…• I keep non-perishable foods with me so I am never caught without food
when I am hungry…• I make sure I get at least 6 servings of breads and cereals each day…• I choose my foods based on what I have already eaten to try to get a
balanced diet…• I try to get at least 3 different servings of milk, yogurt, or cheese each day…• I keep water, juice, milk, of other beverages close at hand during the day…• I make sure to eat at least 2 servings of meat, poultry, fish, dairy products,
beans, eggs, or nuts each day…• I eat at least 5 servings of fruit and vegetables each day…
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