Presentation on theme: "Nutrition for the Young Athlete"— Presentation transcript:
1 Nutrition for the Young Athlete Presented by:Helen Long, MA, RDN, LDN, CDE
2 Athletes Need More Whole Grains Vegetables Fruits Lean Meats Low-Fat DairyPlant-Based ProteinsDelicious foods, like the nutty flavor in whole wheat crackers, crunchy bell peppers, sweet and juicy apples, lean and protein-packed meats such as chicken and turkey, ice-cold, refreshing low-fat milk, and fun to eat plant-based proteins, such as pistachios, all help you to perform better on and off the field!
3 Consequences of Poor Eating Fatigue/sub-optimal performancePoor growthLoss of muscle mass/ bone densityIncreased risk of illness and injuryWhether during the game or on the practice field, sooner or later poor eating habits will catch up to competitive athletes.Want to know one of the best secrets for avoiding fatigue during a game? Stay hydrated pre-game and mid-game by drinking water and make sure the rest of your diet is balanced, too. Once fatigue sets in, you have the potential for illness and injury, which could bench you for awhile, and you don’t want that!
4 Protein Promotes Growth Muscle Development Healthy Immune System 4/19/2017
5 Bone Health Calcium Needs Vitamin D Needs Age 9-18: 1300mg Promote growth and strong bonesVitamin D NeedsIUHelp absorb calcium
6 Fluids During exercise, water is lost as sweat Replace water or it can lead to overheating & dehydrationDrink before, during and after exercise4/19/2017
7 Why Are Healthy Snacks Important? Healthy snacks can help meet the increased calorie and nutrient needs of Athletes.Healthy snacks boost stamina and endurance and improve performance.Calories from snacks should be from quality nutrients, not from a lot of sugar and unhealthy fats.We know that the competitive edge for an athlete’s performance is proper nutrition – consisting of carbohydrates, proteins, healthy fats, and fluids. Good nutrition is vital to ensuring adequate energy, building lean muscle mass, recovering and healing muscle and tissues, and preventing illness, fatigue, and injury. Young athletes, in particular, especially need the extra nutrients not only for powering performance, but also for optimal growth.Snacks often get a bad reputation, but snacks can be a healthy and important part of a teen athlete’s diet if you choose the right ones. You require more calories and nutrients than nonathletes and a couple of healthy, well-timed snacks can help you to perform your best.
8 Fuel Up with Healthy Snacks EdamameFruit and Greek yogurt smoothieRaw veggies/fruit & yogurt based dipBrown rice bowl with black beans and veggiesIt may seem like a lot of work to make snacks from whole foods at home and carry them throughout the day, but these healthy snacks can help to improve your overall performance and keep you feeling well throughout the day.Here are some healthy snack ideas that are well-balanced, colorful, and delicious!Did you know that our taste buds and preferences change as we age? Something you didn’t like last year might be a new favorite food this year! Keep trying foods, you never know!
9 Choose Better Snacks Instead of this… Try this Soda ChipsCandy BarFriesPudding/ice creamHot dogLow-fat milk or choc milkTrail mix or pretzelsFruit/nut barNuts/seeds, popcornLow-fat yogurtWrap or sandwichDiscuss each alternative and variations of:Low-fat milk or flavored milkTrail-mix – make your own recipe to followFruit and nut bar – all natural is in. Or energy barNuts – nuts, such as pistachios, are high in protein and fiber and unsaturated fats.Yogurt with ground flaxseed– low sugar, Greek yogurt provides added protein, and flaxseed is a great source of plant-based omega-3 fatty acids to fight inflammationWrap or sandwich (on 100% whole wheat bread)– lean meats or nut butters, veggies, etc.
10 More Snack Ideas for Athletes Rice cakes withbanana and nut butterHummus with veggiesApple, spinach, and nut salad100% whole wheat bagelw/egg whites and low-fatcheese
11 Avoid them just prior to or post training or competition Small amounts of chocolate or dessert can fit into an athlete’s diet. Moderation and timing are keyAvoid them just prior to or posttraining or competitionIt’s not like you can’t ever have those sweet snacks, but they should be something you eat sometimes, not daily.
12 Pre-Game Within 1-2 hours before practice/game eat a snack that is: High in carbohydrate (not sugar)Low in fat and fiberHigh in fluid contentModerate protein, as toleratedSalty (if hot/humid weather)Here’s a great rule to remember:Eat 1-2 hours before practice and within 1 hour after practice.Great pregame snacks: fruit, pretzels, bagel, cheese and crackers, water, etc.High sugar foods may give you energy at first, but then may quickly make you crash and not have any energy, hurting your performance. A good meal with an added snack 1-2 hours before competition usually works best to optimize energy for most athletes.High fat foods before practice usually don’t sit well during practice and can cause an array of stomach problems.If you are a very ‘sweaty’ teen athlete, or if you’re practicing at a high intensity for a long period in very hot, humid weather, a higher salt pre-game snack might help prevent cramping and excessive dehydration.It is especially important that snacks before important events are familiar foods. Events and game days are not good times to try new foods, or those known to not make you feel very good.
13 Post Game Eat a snack or meal that is: High in carbohydrate (not sugar)Moderate to high in proteinModerate in fatHigh in fluidSalty (if very sweaty)Postgame snacks: low-fat milk and graham crackers, chocolate low-fat milk, pistachios and dried cranberries, peanut butter sandwich with fruit, etc. These foods are higher in protein than the pregame snacks. Foods from the Milk and Protein group are good choices postgame to help repair your muscles after they worked so hard.Do you sometimes have Daily Doubles or any kind of two-a-day practice or tournaments? Be sure to eat snacks with carbohydrate, water, and protein (like banana with peanut butter or pistachios and pretzels) every few hours or you might run out of gas! Drink lots of water.
14 Trail Mix FixPick 1-2 of your favorite types of the 3 ingredients listed below. Mix together and separate into individual snack-sized bags.Whole nuts (such as pistachios)Dried fruit (without added sugar)Whole grain cereal (or pretzels)NOTE: For a lower calorie snack, reduce the portion to 1/4 cup and choose a light-weight nut, such as pistachiosThis is a great snack for teen athletes, and so easy and great-tasting! Make the trail mix ahead of time, using nuts, fruit, and cereal. Portion out ½ cup servings into baggies or containers, and you are ready to go for the week ahead. Throw them in your backpack and locker and you’ll have a high-performance snack when you want it. This snack is full of carbohydrates to give you the energy you need and protein to build and repair your muscles.½ cup trail mix contains ~300 calories – great for weight gain and recovery but athletes need to cut portion to ¼ cup if trying to lose weight or struggling with weight maintenance.Note: Pistachios are one of the lowest calorie nuts, with 160 calories/oz.
15 Fruit Smoothie1 container plain or flavored low-fat yogurt or low- fat Greek yogurt1 bag frozen berries or fruit of choice, partially thawed preferred1 Tbsp. honey, agave nectar, etc. (optional)This snack goes down smooth, especially on the go! How does this help you perform better? The yogurt and berries have carbohydrates to give you energy for endurance and the yogurt also gives you protein for building and repairing your muscles. Plus, it’s nice and cold and you can drink it on your way out the door! This could be a great pregame snack if you make it with low-fat yogurt or a really great or postgame snack if you make it with the super-high protein Greek yogurt. This snack is hydrating, too, because fruit has a lot of water in it.Mix all ingredients in a blender, hand blender, or food processor until desired consistency
16 Wrap it Up! Wrap some or all ingredients into a tortilla! Whole wheat or garden tortillaHummus and/or black beansVegetables of choice, slicedLow-fat cheese, shreddedLow-fat dressing or Greek yogurtLean sliced meat or eggChopped nuts, such as pistachiosWrap some or all ingredients into a tortilla!This high-protein wrap would be a great postgame snack!
17 Backpack Activity! Instructions Think about what you’ve learned today and decide what snacks you should pack that will fill your backpack and fuel your body for optimal performance on the field.Time: 5 minutesACTIVITY INSTRUCTIONS:NOTE: This activity should be completed in teams of Pass out handout that includes this activity.Time: 10 minutesAward each group a winner by theme (i.e., most muscle-building, most creative, healthiest fat, most refreshing, best immune defense, best pregame, best postgame, most colorful, most economical, most hydration potential, most well-balanced, etc).A prepared athlete always thinks ahead with plenty of nonperishable, nonsmashable, sustainable snacks that can be carried on the go and/or just in case you can’t get to food in enough time!Think about the concepts you learned today regarding healthy snacking and decide what snacks you should pack that will fill your backpack and fuel your body for optimal performance on the field, or on the court, etc.
18 How Does Your Backpack Stack Up? Fresh fruitChipsNutsCrackersEnergy barWaterSports drinkPretzelsTrail-mixCookiesBeef jerkySodaSome other ideas:Dry cerealNut butterBread, bagels, healthy muffins, tortillasPistachiosDried fruitVegetables (such as carrots, celery, cherry tomatoes, etc)V-8 JuicePeanut butter crackersIf a team gets creative enough to suggest a cold pack, then they could also have:String cheese, yogurt, soft cheese, hardboiled eggs/whites, etc.Or if they suggest having a microwave nearby:Instant rice bowl, oatmeal packet, soups, etc.Popcorn balls (made with fruit, honey, nuts, popcorn)
19 Thank You! Questions? Helen Long, MA, RDN, LDN, CDE Winchester HospitalOutpatient Nutrition ServicesWinchester (781)Wilmington (978)- Covered by most insurance with MD referral- Individualized counseling to fit lifestyle/family needsACTIVITY INSTRUCTIONS:NOTE: This activity should be completed in teams of Pass out handout that includes this activity.Time: 10 minutesAward each group a winner by theme (i.e., most muscle-building, most creative, healthiest fat, most refreshing, best immune defense, best pregame, best postgame, most colorful, most economical, most hydration potential, most well-balanced, etc).A prepared athlete always thinks ahead with plenty of nonperishable, nonsmashable, sustainable snacks that can be carried on the go and/or just in case you can’t get to food in enough time!Think about the concepts you learned today regarding healthy snacking and decide what snacks you should pack that will fill your backpack and fuel your body for optimal performance on the field, or on the court, etc.