1. Sports Nutrition and Your Teen Athlete
3/31/2017
Sports Nutrition and Your Teen Athlete
Presented by:
Deborah Grandys
Registered Dietitian

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Topics of Discussion
Nutrition
Hydration
Supplements

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1. NUTRITION GUIDELINES

4. The most appropriate diet for the teen athlete is one that:
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The most appropriate diet for the teen athlete is one that:
Is high in nutrient-dense complex carbohydrates
Contains moderate amounts of protein
Is low in saturated fat and cholesterol
Provides sufficient calories

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As a parent, you should promote the three basic principles that are key to a high performance diet:
Variety
Moderation
Balance

6. How parents can help their children eat better:
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How parents can help their children eat better:
Buy more healthy foods
Substitute your child’s favorite foods with more nutrient dense or similar
Provide nutritious snacks and fluids for before and after practice and competitions
Model healthy eating

7. Meeting the nutritional needs of the teen athlete:
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Meeting the nutritional needs of the teen athlete:
Breakfast
Lunch
Snacks
Before sports
After sports
Dinner

8. Importance of a High Carbohydrate Diet
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Importance of a High Carbohydrate Diet

9. High Carbohydrate Foods
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High Carbohydrate Foods

10. The Truth About Protein
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The Truth About Protein

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High-Protein Foods

12. Choosing Nutrient-Dense Foods
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Choosing Nutrient-Dense Foods

13. Healthy Snacks for the Teen Athlete
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Healthy Snacks for the Teen Athlete

14. Eating for your child’s sport:
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Eating for your child’s sport:
Short duration events (stop and go sports)
Intermediate-length events
Eating for endurance events
Refueling during exercise

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2. HYDRATION GUIDELINES

16. Special Fluid Needs of Teen Athletes
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Special Fluid Needs of Teen Athletes

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As a parent, you should:
Educate you child on the importance of proper hydration
Prevent dehydration
Know the signs of dehydration and its treatment

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What is Dehydration?

19. Warning signs of dehydration:
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Warning signs of dehydration:
Lethargy
Muscle cramping
Mental confusion
Seizures

20. Dehydration and Electrolytes:
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Dehydration and Electrolytes:
Important for bodily function
Lost during sports
Replaced by foods in a balanced diet
When deficits occur
Sports drinks help

21. Studies Show Sports Drinks Best For Young Athletes
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Studies Show Sports Drinks Best For Young Athletes

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Sports Drinks vs. H2O

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Sports Drinks:
Maintain thirst, so kids keep drinking until fully hydrated
Contain carbohydrates which provide energy for peak sports performance
Contain electrolytes (Na+ and K+) which speed re-hydration, create thirst, makes them taste better, and prevent heat cramps

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Water:
Eliminates thirst, so kids stop drinking before they are fully re-hydrated
Contains no carbohydrates, so it does not provide the energy a child needs for running and playing all day
Contains no electrolytes and lack the taste appeal of a sports drink

25. Make sure kids are hydrated before
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Most important thing…
Make sure kids are hydrated before
any physical activity.

26. Fluid Guidelines For Teen Athletes
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Fluid Guidelines For Teen Athletes

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3. SUPPLEMENTS

28. Sports supplements: Protein powder (Creatine) Fat burners (Ephedra)
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Sports supplements:
Protein powder (Creatine)
Fat burners (Ephedra)
Anabolic steroids

29. Why Teen Athletes Should NOT Take Dietary Supplements
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Why Teen Athletes Should NOT Take Dietary Supplements

30. Final Nutrition Tips For Active Teens:
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Final Nutrition Tips For Active Teens:
1. Target carbohydrates for energy
2. Protein is the building blocks
3. Don’t forget some fat
4. Support hydration
5. Practice supplement safety
6. Keep fuel tanks filled
7. Variety is the spice of life
8. Get plenty of sleep and rest

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The End

32. Ultimate Sports Nutrition Suzanne Nelson, RD akronchildrens.org
3/31/2017
References:
Ultimate Sports Nutrition Suzanne Nelson, RD
akronchildrens.org
drgreene.com
momsteam.com
teenhealthcentre.com