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Topics of Discussion

Topics of Discussion. Nutrition Hydration Supplements. 1. NUTRITION GUIDELINES. 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

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Topics of Discussion

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  1. Topics of Discussion • Nutrition • Hydration • Supplements

  2. 1. NUTRITION GUIDELINES

  3. 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

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

  5. 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

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

  7. Importance of a High Carbohydrate Diet

  8. High Carbohydrate Foods

  9. The Truth About Protein

  10. High-Protein Foods

  11. Choosing Nutrient-Dense Foods

  12. Healthy Snacks for the Teen Athlete

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

  14. 2. HYDRATION GUIDELINES

  15. Special Fluid Needs of Teen Athletes

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

  17. What is Dehydration?

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

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

  20. Studies Show Sports Drinks Best For Young Athletes

  21. Sports Drinks vs. H2O

  22. 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

  23. 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

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

  25. Fluid Guidelines For Teen Athletes

  26. 3. SUPPLEMENTS

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

  28. Why Teen Athletes Should NOT Take Dietary Supplements

  29. 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

  30. The End

  31. References: • Ultimate Sports NutritionSuzanne Nelson, RD • akronchildrens.org • drgreene.com • momsteam.com • teenhealthcentre.com

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