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.

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 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”

Packing in Protein?

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.

Breathing Basics

• Aerobic Exercise

• Anaerobic Exercise

• Muscle Uses

Anaerobic Exercise

• Football

• Baseball

• Short Distance Track & Field Events

Aerobic Exercise

• Cross Country

• Marathons

• Long Distance Swimming

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

Health Concerns for High Risks Sports

• Wrestlers

• Gymnasts

• Dancers

• Swimmers

• Divers

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

Fill’er Up With Fluids!

• Sweating it out

• Thinking of thirst

• Body language for more liquids

When to Water?

• Drink before, during, and after your workout!

• Water comes in all shapes and sizes

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!

How Powerful Are Protein Supplements?

Keys to Supplement Success?

• Amino Acids

• Creatine

• Liquid Meal Replacers

Amino Acids

Real Deal or False Hope?Amino Acids = 200-500 mg/tablet

One Ounce Meat 7000 mg per serving

Creatine

Muscle Magic?

Harmful Habits

• Steroids

• Caffeine

• Sugar

What’s On Your Training Table?

Choosing Your Food

• What sport are you competing in?

• Variety is the spice of life!

• Good choices are great - bad choices can be disastrous!

Tricks for Timing?

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!

How to Handle the Butterflies!

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

Munch Your Lunch

• Hunger pains

• Get shaky or weak

• In an endurance event

After the Final Buzzer

• Refill on fluids• No heavy foods• Crunch on carbs

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…

Special thanks to Linda Boeckner, PhD, RDExtension Nutrition Specialist

University of Nebraska Cooperation Extensioncooperating with the Counties andthe U.S. Department of Agriculture