Basic Nutrition Tips for the Youth Athlete

Keith B. Wheeler, PhD, FACSM

Retired; Global Director Performance Nutrition

Abbott Laboratories

1

Energy Definition

Energy, as it relates to a food, refers to that food’s ability to fuel physical activity, enhance mental function, and sustain physical performance over time

Practical Question Of Importance For The Youth Athlete;

How do we deliver energy to the body from a food? What is the right kind of energy? How can we make the energy last longer?

2

Food Energy

Food energy: a food’s ability to fuel physical activity, enhance mental function and sustain physical performance over time

Fueling pattern – timing of carbohydrate and protein intake relative to the exercise session

A desirable fueling pattern before, during and after exercise is important for:

– Athletic performance

– Maintaining Normal Growth

– Weight control

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Exercise Fuel Usage

Romijn JA et al. Am J Physiol. 265:E380-91, 1993

VO2 max, %

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Plasma glucose

Plasma free fatty acids

Muscle triglycerides

Muscle glycogen

Carbohydrate

Primary fuel for exercise (muscle glycogen) and brain (blood glucose)

Spares muscle protein

Helps burn fat efficiently

Source of vitamins, minerals, fiber, and phytochemicals

Inadequate Dietary Carbohydrate

General lack of energy

Fatigue (low muscle glycogen)

Difficulty concentrating (low blood glucose)

Decreased endurance, power and strength

Inability to work at higher intensity

Breakfast and Performance

Carbohydrate-rich foods and fluids:

– Raise blood glucose; restore liver glycogen (depleted from overnight fast)

– Increase muscle glycogen stores (if not fully restored from previous exercise)

– Improves performance by 12.5-15%

Breakfast and Health

Skipping breakfast is associated with:

– Increased appetite, leading to weight gain

– Poor snacking habits

– Increased risk factors for chronic diseases

– Lower overall diet quality

Breakfast is Essential for Health

Eating breakfast is associated with:

– Reduced risk of chronic diseases

– Improved quality of overall diet

– Improved learning abilities

High Performance Breakfasts

Whole grain cold or hot cereal, bread, pancakes, tortillas, waffles; sports bar

Top cereal with fresh/dried fruit and nuts

Small amount of lean protein: egg, low-fat cheese or cottage cheese, lean ham

1% fat yogurt, 1% fat milk

Fruit, fruit juice, liquid meals

Erratic Eating

Irregular eating pattern (different times per day) and meal skipping are detrimental

Inadequate intake early in the day:

– Increases hunger and subsequent intake (impulsive snacking) later in the day

– “Back loading” of calories works against energy needed for proper growth and weight control

Erratic Eating: Performance

Skipping breakfast and/or not refueling quickly after exercise creates a catabolic state:

– Reduces muscle and liver glycogen stores

– Impairs muscle tissue growth and repair

– Harms performance

Desirable Fueling

Higher meal frequency (three or more times/day) and regular eating pattern (same time per day) are advantageous

Consume both carbohydrate and protein:

– Carbohydrate raises blood glucose

– Protein keeps blood glucose from falling and maintains optimal blood amino acid levels

High Performance Meals

Vegetables, fruits, legumes, pasta, bread products, rice and other grains

Modest amounts of lean protein: fowl, fish, lean meat, low-fat dairy products, eggs

Small amounts of monunsaturated and polyunsaturated fats – nuts, seeds, avocados, olive oil, canola oil, soybean oil, corn oil

Hydration During Exercise

Up to 1 hour in length: Plain cold water is acceptable if the youth athlete is exercising less than 60 minutes

Over 1 hour in length: Drink a sports beverage if heat and humidity are high and sweat losses are large. Carbohydrates add extra energy, and electrolytes such as sodium, chloride and potassium replace electrolytes lost during sweating

Keeping Your Youth Athlete from Over Heating

Keep enough fluids on board to stay cool

Tips for staying well hydrated– Eat plenty of fruits and vegetables

– Have the young athlete drink 1.5 – 2.0 quarts of total fluids throughout the day

– Drink before: 16-24 oz. (2-3 cups) within 4 hours of exercise; during: 4-8 oz. (0.5-1 cup every 15 minutes during activity); and after: 12 oz. (1.5 cups) for every pound of weight lost**critical precept**

– Pay attention to how much the youth athlete is sweating and drink accordingly

– If they are thirsty, have them drink; during periods of high heat when you anticipate high sweat losses, drink before thirst**critical precept**

How much fluid is enough?

Fueling During Workouts

30-60 grams of carbohydrate per hour during exercise lasting > 1 hour:

– Enables young athlete to exercise longer and/or harder = greater calorie expenditure

– Improves quality of exercise session, promoting greater adaptation to training

Coyle EF. Am J Clin Nutr. 61(suppl):968S-979S., 1995

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Muscle triglycerides

Plasma free fatty acids

Blood glucose

Muscle glycogen

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Importance of Blood Glucose

Fueling During Exercise

1 quart of sports drink = 60 g

3 large graham crackers = 66 g

1 sports bar = 45 g

2 carbohydrate gels = 50 g

14 jelly beans = 25 g

3 sports gummies = 25 g

1 banana = 30 g

4 small fig bars = 42 g

Fueling for Recovery

Effective refueling strategies optimize recovery and promote desired adaptations to training

Carbohydrate is essential for restoration of muscle and liver glycogen

Protein is essential for muscle growth and tissue repair

Desirable Fueling: Performance

Proper timing of carbohydrate and protein intake relative to the end of the exercise session creates an anabolic state:

– Restores muscle and liver glycogen, optimizing fuel availability

– Promotes muscle tissue growth and repair, improving body composition

– Enhances performance

– The Youth Athlete should eat

within 45 minutes of exercise

25 to 30 grams of Carbohydrate

1 cup of juice or 1 large piece of fruit

1 bagel or 2 slices of bread

1 cup of most cereals

1 large baked potato

2 cups of milk

⅔ cup of dried beans

1 cup of rice or corn

1 cup of squash (other non-starchy vegetables have less carbohydrate)

2 cups of commercial sports/electrolyte drink

1 pack of energy gel ( 25 g carbohydrate)

½ to 1 energy bar (1 bar 25 to 45 g carbohydrate)

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Protein (g)

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~8 g EAA

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EAA and Muscle Protein Synthesis

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Optimal Protein Dose

8 grams of essential amino acids (EAA) maximally stimulates muscle protein synthesis

This represents ~20 grams of high quality protein

– 24 oz of 1% fat milk

– 3 oz of lean meat

– 3 eggs

Eat within 45 minutes of the end of exercise

Examples of Protein sources (20-25g)

3 egg, 6 egg whites, or 3/4 cup egg substitute

2 cups of milk

3/4 cup cottage cheese

3 cups of yogurt

3 oz. of chicken, fish, pork, or beef

3-ounce portion (21 g protein) is the size of the deck of cards

3 oz. of cheese (except cream cheese)

8 slices of bread or 3 bagels

4-6 cups of cereal

6 T. peanut butter

1 1/2 to 1 2/3 cup of dried beans or lentils

9 T. miso

8 oz. raw, firm tofu = 9 g

5 cups peas or corn = 3 g

5 cups of non-starchy vegetables

24 oz. soy milk

Protein drinks and powders (typically between 10-45 g/serving)

25

Sample Recovery Snacks

1% fat chocolate milk

Turkey or egg salad sandwich and banana

Fruit yogurt and fresh fruit

Pretzels and mozzarella cheese

Cottage cheese and fruit salad

Whole grain cereal with low-fat milk

Graham crackers and low-fat milk

Liquid meal (e.g. EAS Myoplex)

Sports bar

Gaining Muscle

Consume meal or snack within 45 minutes after resistance training

– Protein to provide amino acids for muscle growth

– Carbohydrate to promote glycogen restoration

Consume adequate calories and protein throughout day to maintain anabolic state

Optimizing Protein Intake

Emphasize animal sources high in leucine

Consume in 20-25 gram doses to maximally stimulate muscle protein synthesis

Spread protein intake evenly throughout day to maintain optimal blood amino acid levels

Consume protein ASAP after exercise

What’s On Your Plate?