THE COMPETITIVE EDGE Special Needs of the Teen Athlete

DIET AND PERFORMANCE CONNECTION Energy Boosts performance Prevents fatigue Prevents injury

CARBOYHYRDATES AS MAIN FUEL SOURCE Spares muscle mass Decreased muscle fatigue Decreased CNS fatigue Decreased negative stress response

CARBOHYDRATES: HIGH-OCTANE FUEL Calories should come from grains, fruits, veggies Body’s preferred fuel source Only way to build glycogen –overall diet important –poor choices can effect that day No perfect food Carbohydrate-loading-- NO

60 minutes or less-- glycogen only -- carbs okay 60 to 90 minutes -- may want to add a few carbs with a sports drink 90+ minutes -- extra carbs necessary Best replenished within 2 hours of exercise USE OF GLYCOGEN AS FUEL

High Protein Diets Can Cause Health Problems Poor long term weight control Heart disease risk increases Cancer risk increases Blood pressure increases Gout Kidney stones Osteoporosis

Hunger / Satiety Patterns

Makes heart work harder Slows reaction time Reduces strength, power, speed, muscle endurance, cardiovascular endurance Dehydrating Interferes with glycogen storage ALCOHOL & PERFORMANCE

FLUID - REPLACEMENT GUIDELINES Cold to touch water Sport drinks okay No soda, tea, coffee Diluted milk or juice Every 15 minutes

Nutritional Challenges for Female Athletes Iron Anemia Low calcium intake Low calorie intake Stress fractures Distorted body image –body weight concerns

BUILDING MUSCLE MASS Resistance training Hi-protein diets actually cause less muscle mass Eat extra calories from carbohydrates Supplements don’t work

Factors That Influence Performance Genetics Training Nutrition Self-determination

“Many athletes who train hard to excel are defeated by their diets instead of their competitors” --Coleman and Steen