Nutrition for the Young Athlete

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 Dairy • Plant-Based Proteins

3. Consequences of Poor Eating • Fatigue/sub-optimal performance • Poor growth • Loss of muscle mass/ bone density • Increased risk of illness and injury

4. Protein • Promotes Growth • Muscle Development • Healthy Immune System

5. Bone Health • CalciumNeeds • Age 9-18: 1300mg • Promote growth and strong bones • Vitamin D Needs • 600 -1000 IU • Help absorb calcium

6. Fluids • During exercise, water is lost as sweat • Replace water or it can lead to overheating & dehydration • Drink before, during and after exercise

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.

8. Fuel Up with Healthy Snacks • Edamame • Fruit and Greek yogurt smoothie • Raw veggies/fruit & yogurt based dip • Brown rice bowl with black beans and veggies

9. Choose Better Snacks Instead of this… Try this • Soda • Chips • Candy Bar • Fries • Pudding/ice cream • Hot dog • Low-fat milk or choc milk • Trail mix or pretzels • Fruit/nut bar • Nuts/seeds, popcorn • Low-fat yogurt • Wrap or sandwich

10. More Snack Ideas for Athletes • Rice cakes with banana and nut butter • Hummus with veggies • Apple, spinach, and nut salad • 100% whole wheat bagel w/egg whites and low-fat cheese

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 key

12. Within 1-2 hours before practice/game eat a snack that is: High in carbohydrate (not sugar) Low in fat and fiber High in fluid content Moderate protein, as tolerated Salty (if hot/humid weather) Pre-Game

13. Eat a snack or meal that is: High in carbohydrate (not sugar) Moderate to high in protein Moderate in fat High in fluid Salty (if very sweaty) Post Game

14. Pick 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 pistachios Trail Mix Fix

15. Fruit Smoothie • 1 container plain or flavored low-fat yogurt or low-fat Greek yogurt • 1 bag frozen berries or fruit of choice, partially thawed preferred • 1 Tbsp. honey, agave nectar, etc. (optional) • Mix all ingredients in a blender, hand blender, or food processor until desired consistency

16. Whole wheat or garden tortilla Hummus and/or black beans Vegetables of choice, sliced Low-fat cheese, shredded Low-fat dressing or Greek yogurt Lean sliced meat or egg Chopped nuts, such as pistachios Wrap some or all ingredients into a tortilla! Wrap it Up!

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 minutes

18. Fresh fruit Chips Nuts Crackers Energy bar Water How Does Your Backpack Stack Up? • Sports drink • Pretzels • Trail-mix • Cookies • Beef jerky • Soda

19. Thank You! Questions? Helen Long, MA, RDN, LDN, CDE Winchester Hospital Outpatient Nutrition Services Winchester (781)756 - 2615 Wilmington (978)988 - 6265 - Covered by most insurance with MD referral - Individualized counseling to fit lifestyle/family needs