Managing In Tough Times “Bits & Tips” Youth: Fast Food Costs.
Basic Nutrition Tips for the Youth Athlete Tips...Keeping Your Youth Athlete from Over Heating Keep...
Transcript of Basic Nutrition Tips for the Youth Athlete Tips...Keeping Your Youth Athlete from Over Heating Keep...
Basic Nutrition Tips for the Youth Athlete
Keith B. Wheeler, PhD, FACSM
Retired; Global Director Performance Nutrition
Abbott Laboratories
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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?
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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
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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
Moore DR et al. Am J. Clin Nutr 89: 161, 2009
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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)
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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?