AGES 14 AND UNDER Nutrition - SportsEngine · 2014-12-16 · sources of protein are. o For example:...
Transcript of AGES 14 AND UNDER Nutrition - SportsEngine · 2014-12-16 · sources of protein are. o For example:...
AGES 14 AND UNDERNutrition
LESSON WORKBOOK
DAVE ELLIS
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Nutrition
• Recoveryplaysabiggerroleasathletesmature.Eliteathletes,withthehelpofcoaches,setthebarhighwhenitcomestorecovery.
• Somemajorfactorsthatnegativelyaffectrecovery:o Lackofsleepo Bingeeatingo Inadequatehydrationaftertraining
• Astheseathletesdevelop,theyaremorepeer-focusedandbecomelessdependantonparents.• Althoughallplayersareenteringthephaseofpeakheightvelocity,femaleathleteswilldevelopearlier.• Bythisstageofdevelopment,ingeneral,maleshavecaughtuptotheirfemalecounterpartsandmaystillbe
growing.• Femalestendtonowaddsex-specificbodyfatasanormalpartofdevelopment.• Duringtheadolescentgrowthspurt:
o Onaverage,Malesgain70poundsandgrow11inches.o Onaverage,Femalesgain50poundsandgrow10inches.
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Nutrition
• Athletesshouldtrytoeateveryfourhours.BreakfastLunchDinnerPMSnack(lightproteiningeneral)
• Youngathletesshouldbecomefamiliarwiththeideaofchangingthemetabolicmix.Thisinvolveseatingforactivityasopposedtoeatingforinactivity.Forexample,onanon-trainingdaytheathleteshouldcutbackonsugar,starchandfat.
• FuelingTacticsisa3stepsystemforsportsnutritionthatdividesfoodsinto3groups.
• Step 1 Foods–Learntovaluethebenefitsoffreshproduceandhealthyoilswithmeals.o Foodssuchasfreshproducehelpplayersavoidgettingrundownandsick.o Ingeneral,freshisbetterthanfrozenandfrozenisbetterthancanned.o Fruitsandvegetablesarerichinantioxidants.Thefresherandmorecolorful,thebetter.o Adeficiencyinthisstepmakesathletesvulnerabletofreeradicalsandsickness.o Asimplecoachingcuehereisto“getsomecoloronyourplate.”o Ifwecanencourageyoungathletestodevelopaloveoffreshproduce,itwillbeeasierforhealthy
eatingtobecomealife-longhabit.Youngathletesshouldlearntovaluethesefoodslikemedicine.
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Nutrition
• Step 2 Foods–Carbohydratesareimportantsourcesofenergyforayoungathlete.o It’simportanttotargetfiber-richcomplexcarbohydrateswheneverpossible.o Onactivetrainingdays,abouthalfofthefoodonanathlete’splateshould
comefromcomplex,fiber-richcarbohydrates.o Onoff-days,theathleteshouldcutbackonsugar,starchandfat.Onthese
days,approximatelyonequarterofthefoodontheathlete’splateshouldbeintheformofcarbohydrates.
• Step 3 Foods–Proteinsourcesarecriticalforrecoveryandsupportinggrowth.o Highlevelathletesshouldhaveaplantorehydrateandhaveaproteinsourceassoon
aspossibleafterworkouts.Chocolatemilkisanexampleofaneffectiverecoverybeverage.o Thereisgreatvalueindiversifyingproteinsourcesasitcomesindifferentsources
withdifferentbenefits.o Forexample,redmeatisloadedwithiron,dairyproteinsarerichincalciumandvegetables
havecardiovascularbenefits.o Athletesshouldeatmoreleanproteinsourcesonnon-trainingdays.Aleansourceofproteinhas
abouthalfasmanygramsoffatascomparedtogramsofprotein.o Athletesshouldlearnhowtoreadfoodlabelsandunderstandwhatlean,mediumandhigh-fat
sourcesofproteinare.o Forexample:
3gfat,7gprotein=LEAN7gfat,7gprotein=MEDIUM9gfat,7gprotein=HIGH
• Pre-GameMealso Avoidloadinguponsugar.o Avoidfast-digestingcarbohydratesandhigh-fatproteinsources.o Avoidfoodsthatareveryspicy.
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Nutrition
Herearesomeexamplesoffoodsinthe3Steps.
STEP 1:Learn to VALUE the benefits of FRESH PRODUCE and HEALTHY OILS with meals.
VITAMIN C & CAROTENOIDSFruits: Cantaloupe,Mango,Tangerines,MandarinOranges
Vegetables: SweetPotatoes,SweetRedBellPeppers,Yams,ButternutSquash,Asparagus, MinestroneSoup,SalsawithFreshHerbsandGreenPeppers
Dark Salad Greens: BroccoliLeaves,Spinach,Kale,BokChoy
Herbs & Spices: Paprika,ChiliPowder,GroundCayenne,GroundBasil,FreshParsley, FreshThyme,DriedRosemary,MintLeaves
VITAMIN C Fruits: Currants,Kiwi,Guava,Strawberries,Oranges,Lemons,RedRaspberries, HoneydewMelon,Cranberries,Blueberries
Vegetables: Green&YellowPeppersorChiles,Cauliflower,BabyZucchini, PeaPodsorSnowPeas,Red&GreenCabbage
Herbs & Spices: Clove,Saffron,Black&WhitePepper,FennelSeed,YellowMustardSeed, DillSeed,GarlicPowder
CAROTENOIDS
Fruits: KiwiFruit,Apricots
Vegetables: Carrots,Pumpkin,YellowSquash,VegetableSoups, CannedTomatoPuree,GrapeLeaves
VITAMIN ESoybeanOil,CornOil,Rice&WheatBran,Soybeans,DriedPineNuts,Prunes,PeaPods,GarbanzoBeans,Avocado,Guacamole
COMPLEMENTARY ANTIOXIDANTSApples,Capers,Celery,DarkCocoa,Garlic,Ginger,Grapes,Lavender
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Nutrition
STEP 2: Select fiber rich STARCHES first and reduce fast digesting SUGARS when inactive
SLOW DIGESTING FIBER RICH STARCHESVegetables: CookedCarrots,Corn,CarrotJuice
Potatoes / Starches: BoiledWhitePotatoes,SweetPotatoes,Yams
Beans: Peanuts,Soybeans,Lentils,KidneyBeans,LimaBeans,PintoBeans
Soups: Tomato,BlackBean,Lentil,GreenPea,SplitPea
Pasta: SoyorEggEnrichedSpaghettiorNoodles,Tortellini,Macaroni,Linguine,Gnocchi
Grains / Rice: WhiteRice,Couscous,BrownRice,LongGrainWhiteRice
Breads & Rolls: Pumpernickel,Sourdough,PitaBread,HighFiberWheatBread,
Crackers / Snack Chips: FriedPotatoChips,RyeCrisps,WheatCrackers,WheatThins
Cereals: PuffedWheat,ShreddedWheat,SpecialK
Fruits: Grapefruit,Prunes,DriedApricots,Pears,Apples,Plums,Peaches, Oranges,Bananas,Figs,Raisins,Pineapples
Sweets: PeanutM&M’s,FruitFlavoredYogurt,ChocolateMilk,SnickersBar,Puddings
FAST DIGESTING SUGARS & STARCHESPotatoes / Starches: Stuffing,FrenchFries,InstantMashedPotatoes
Crackers / Snack Chips: SodaCrackers,GrahamCrackers,Gingerbread,RiceCakes
Grains / Rice: Tapioca,ShortGrainWhiteRice,InstantWhiteRice,BrownRicePasta
Bread / Breakfast Items: PlainBagel,BreakfastCerealBar,EnglishMuffin,DarkRye,Waffles,Pancakes
Cereal: CreamofWheat,CornFlakes,RiceChex,MostCartoonCharacterCereals
Fruits & Sweets: SweetenedSoftDrinks,Skittles,LifeSavers,VanillaWafers,JellyBeans
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Nutrition
STEP 3: Always DIVERSIFY your protein sources and select LOWER FAT sources when inactive
LEAN PROTEIN Animal Sources:Eggs / Beef / Game: EggsWhites,EggSubstitutes,GroundRound,RoastBeef,T-Bone, Porterhouse,Veal,Venison,Buffalo,Rabbit
Pork / Lamb: CanadianBacon,Tenderloin,CenterLoinChop,LambRoast,ChoporLeg
Poultry: Chicken,Turkey,CornishHen,Duck,Goose
Fish / Shellfish: Clams,Crab,Lobster,Scallops,Shrimp,Flounder,Haddock, Halibut,Salmon,Oysters
Dairy Sources: Skim1%Milk,Buttermilk
Vegetable Sources: Beans,Peas,Lentils,SoyNuts,SoyBurgers
MEDIUM FAT PROTEIN Animal Sources:Eggs / Beef: CornedBeef,ShortRibs,FriedVeal
Pork / Lamb: TopLoin,LambRib,GroundHotDog/Sausage
Poultry: Poultry(darkmeatwithskin),GroundTurkey,FriedChicken
Fish / Shellfish: AnyFriedFishorSeafood
Dairy Sources: 2%ReducedFatMilk,CottageCheese,WhiteCheeses
Vegetable Sources: Tofu,SoyYogurt,Tempah,SoyMilk,
HIGH FAT PROTEIN Animal Sources:Beef: 75%LeanGroundBeef,BeefRibs
Pork: Spareribs,GroundPork,Bacon,HotDogs/Sausages
Dairy Sources: WholeMilk,CottageCheese,YellowCheeses
Vegetable Sources: PeanutButter
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Nutrition
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