Teaming Foods and Fluids for Teen Athletes

1. Teaming Foods and Fluids for Teen Athletes

2. High SchoolHot Spots • Not eating enough • Don’t know how much to eat • Don’t eat enough calories • Don’t make good food choices • Don’t know a lot about nutrition • Don’t eat enough calories for competition and growth!

3. Nutritional Requirements: Components of a Healthy Diet • Essential nutrients = substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs • Proteins • Carbohydrates • Fats • Vitamins • Minerals • Water

4. Zoning in on the Diet for YOU!How Much More Do Teens Need? • Type of activity • Intensity of the workout • Frequency of the activity

5. Carbohydrates • Simple “carbs” • sugars • starches • Complex “carbs” • whole grains • fruits • vegetables • high “fiber” foods

6. The Power in Carbs • Energy for exercise from carbs • Brain fuelled by blood glucose • Muscles run on blood glucose and glycogen

7. Why Do We Need Carbohydrates? • Energy source • Moderate workouts need less carbs than high workouts • Available source of energy to stop “hitting the wall”

8. Simple and Complex Carbohydrates • Simple carbohydrates • Found naturally in fruits and milk and added to many other foods • Include sucrose, fructose, maltose, and lactose • Complex carbohydrates • Found in plants, especially grains, legumes • Include starches and most types of dietary fiber

9. Refined Carbohydrates Versus Whole Grains • Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds • Whole grains take longer to digest • Make people feel full sooner • Cause a slower rise in glucose levels • Choose foods that have a whole grain as the first item on the ingredient list on the food label • Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley, etc.

10. Types of Fiber • Soluble (viscous) fiber = fiber that dissolves in water or is broken down by bacteria in the large intestine • Slows the body’s absorption of glucose (no blood sugar spike) • Binds cholesterol-containing compounds (decrease risk of heart disease) • Insoluble fiber = fiber that doesn’t dissolve in water • Makes feces bulkier and softer (feces should float ) • Helps prevent constipation, hemorrhoids, and diverticulitis and colon cancer

11. Sources of Fiber • All plant foods contain fiber, but processing can remove it • Good sources of fiber: • Fruits (especially whole, unpeeled fruits) • Vegetables • Legumes • Oats (especially oat bran) • Whole grains and wheat bran • Psyllium (found in some cereals and laxatives)

12. NEED TO DECREASE FAT Does anyone in your family have a history of heart disease or have high blood pressure? Do you need to lose body fat? Do you eat a high fat diet? Do you train or compete aerobically more than 60 minutes per day? NEED TO INCREASE FAT Do you have trouble keeping weight on and eat a low fat diet? Do you eat less than 30 grams of fat per day? Do you feel hungry but eat a lot? Do you not eat a lot of foods because they have too much fat? Fat - How Low Do You Go?

13. Fats - Fuel for Fitness • “The more you restrict a food or food group in your diet, the greater the chance is that an important nutrient is lacking” • Do not want to consume high fat foods on competition day • To burn stored fat on body, need to do aerobic exercise for more then 30 minutes per day!

14. Total Fat Content of Foods

15. Trans Fatty Acids • The process of hydrogenation • Look at ingredient list and look for anything that says hydrogenated fat • Body can not break down this processed fat • Create free radicals in the body that lead to disease!

16. Fats and Health

17. Packing in Protein?

18. Importance of Protein for Athletes… • Need protein to repair muscle tissue • Helps keep hair thick, nails strong, muscle growth and repair • High protein diets and athletes… • Protein supplements…

19. Losing the Battle with Protein? • Vegetarians eating no animal protein • Low calorie intake • Growing taller

20. Protein Muscle Myths True or False - “Teen athletes need high protein diets to build muscle mass” • FALSE! Teen athletes need enough protein to meet growth and training needs!

21. Protein/Muscle Partnership • Provides building blocks for body tissues • Athletes require a little bit more than average • Additional protein and amino acid intake DOES NOT build larger muscles or increase muscle tissue growth during training • Need to develop muscles to their maximum by training and hard work

22. Max Your Muscles • Stronger muscles can improve performance. • Stronger muscles can increase speed when running, force when throwing or endurance in any athletic event.

23. The Growing Rate for Girls • Fastest between 10 - 14 • 10” taller • 40-50 lbs heavier • Slows after 14 - 15 • Weight added all over!

24. Loss of muscle Lower BMR Can’t maintain body weight Body temperature changes Reduction in cardiac output Loss of electrolytes Depletion of liver glycogen stores Decrease in work performance Decrease in muscular strength Does Cutting Back on FoodCut Out Too Much?

25. Health Concerns for High Risks Sports • Wrestlers • Gymnasts • Dancers • Swimmers • Divers

26. Disordered Eating Disasters • Discourage unnecessary weigh-ins • Look for warning signs of eating disorders • “Forgot” to eat • Weight loss • Avoiding food activities • Critical • Diuretics/laxatives • Withdrawal/low self esteem • Declining performance

27. It’s expensive to buy enough food… I don’t like to cook… There is no food around when I want to eat… I don’t like eating breakfast I don’t have time to eat between going to class, working, studying, training, and competing… I feel sick after I eat I eat a lot, but I am still losing weight I don’t know! Weight Woes

28. Alternative Food Plans: Canada’s Food Guide

29. Nutrient Density These beverages have about the same number of calories in a 12-ounce serving, but the cola and tea provide few nutrients besides added sugars (about 10 teaspoons). Orange juice and milk are rich in many nutrients. (Color bars represent percentage of recommended daily intake or limit for each nutrient.)

30. Weight Loss Winners • Choose the best foods within calorie limits • Choose nutrient dense and readily available foods • Multi-vitamin/mineral supplement with 50-100% of RDA recommended

31. When to Water? • Drink before, during, and after your workout! • Weight loss after a work out = dehydration! • Water comes in all shapes and sizes

32. Water—A Vital Component • Human body is composed of about 60% water; you can live only a few days without water • Foods and fluids you consume provide 80–90% of your daily water intake • Adequate intake to maintain hydration: • Women need to drink about 9 cups of fluid per day • Men need to drink about 13 cups of fluid per day • Drink in response to thirst; consume additional fluids for heavy exercise

33. Water & Dehydration • 50 – 70% of the body is made up of water • If you don’t get enough water you become dehydrated; some signs of dehydration are: • Urine is dark yellow • Less than 4 full bladders per day • Afternoon headaches • Constipation • Feeling thirsty • Dizziness, fatigue, fever, vomiting… (heat stroke)

34. Magic Vitamins and Minerals? • Competitive edge? • When do you need a supplement? • What’s important to teens? • Calcium • Iron • Zinc

35. Vitamins—Organic Micronutrients • Vitamins = organic (carbon-containing) substances needed in small amounts to help promote and regulate chemical reactions and processes in body cells. • Four vitamins are fat-soluble (A, D, E, and K) • Other vitamins are water-soluble (C and B Complex)

36. Minerals • Minerals are needed in small amounts for regulation, growth, and maintenance of body tissues and functions • If you consume too much or too little of a particular mineral, characteristic symptoms of excess or deficiency can develop • Minerals commonly lacking in the North American diet: • Iron = low intake can cause anemia • Calcium = low intake linked to osteoporosis • Potassium = low intake linked to elevated blood pressure and bone mineral loss

37. Other Substances in Food: Antioxidants • Antioxidant = a substance that protects against the destructive forces of free radicals; they neutralize free radicals, and repairing damage to molecules • Many fruits and vegetables are rich in antioxidants such as vitamin A, C, and E

38. Organic Foods • Organic = a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices • Organic foods tend to have lower levels of pesticide residues than conventionally grown crops

39. Harmful Habits • Steroids • Caffeine • Sugar

40. What’s On Your Training Table?

41. Choosing Your Food • What sport are you competing in? • Variety is the spice of life! • Good choices are great - bad choices can be disastrous!

42. Tricks for Timing?

43. Keep It Simple! • Eat foods you like! • Eat the same kinds of foods you eat all the time – now is not the time to try something new!

44. How to Handle the Butterflies!

45. Watch the Mealtime Clock If You … • Play contact sports • Lose your appetite • Have a nervous digestive system • Exercise in the heat • In a high-intensity sport

46. After the Final Buzzer • Refill on fluids • No heavy foods • Crunch on carbs

47. Dietary Guidelines: ABCs for Health • Aim for fitness • Aim for a healthy weight. If you are overweight, first prevent further weight gain and then lose weight gradually (1/2 to 2 pounds per week) to improve health. • Be physically active every day. Aim to accumulate 30 minutes (adults) or 60 minutes (children) on most days—more if your goal is weight loss or maintenance of weight loss.

48. Dietary Guidelines: ABCs for Health • Build a healthy base • Let the food guide lead your food choices. • Eat a variety of grains daily, especially whole grains. • Eat a variety of fruits and vegetables daily. Favor dark-green leafy vegetables, bright orange fruits and vegetables, and cooked dried peas and beans. • Keep food safe to eat.

49. Dietary Guidelines: ABCs for Health • Choose sensibly • Choose a diet low in saturated fat and cholesterol and moderate in total fat. Focus on keeping intake of saturated and trans fats as low as possible. • Choose beverages and foods to moderate your intake of sugars. Limit your consumption of regular soda, candies, sweet desserts, and fruit drinks.

50. Dietary Guidelines: ABCs for Health • Choose sensibly (continued) • Choose and prepare foods with less salt. • Sodium per day = no more than 2300 mg • The majority of people exceed the daily max. • If you drink alcoholic beverages, do so in moderation • No more than 2 drinks/day for men • No more than 1 drink/day for women