Transcript Teaming Foods and Fluids, Carbohydrates

Teaming Foods and Fluids
for Teen Athletes
High School Hot Spots
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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!
Zoning in on the Diet for YOU!
How Much More Do Teens Need?
• Type of activity
• Intensity of the
workout
• Frequency of the
activity
60
55
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40
30
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10
0
15
Protein
Fat
CHO
Carbohydrates
• Simple “carbs”
– sugars
– starches
• Complex “carbs”
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whole grains
fruits
vegetables
high “fiber” foods
The Power in Carbs
• Energy for exercise from carbs
• Body uses muscle glycogen stores - the
major source of fuel in the first 1/2 hour of
activity
• After 90 - 120 minutes, energy fueled from
blood glucose stores
Why Do We Need
Carbohydrates?
• Energy source
– Moderate workouts need less carbs than
high workouts
• Available source of energy to stop
“hitting the wall”
Fat - How Low Do You Go?
• 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?
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”
Packing in Protein?
Losing the Battle with Protein?
• Vegetarians eating no animal protein
• Low calorie intake
• Growing taller
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!
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
Max Your Muscles
• Stronger muscles can
improve performance.
• Stronger muscles can
increase speed when
running, force when
throwing or
endurance in any
athletic event.
Twitch Talk
• Fast-Twitch Fibers work rapidly but tire quickly.
• Slow-Twitch Fibers don’t work as fast, but they
have greater endurance.
• Intermediate-Twitch Fibers produce more power
than slow-twitch but can be trained to have high aerobic
capacity.
Breathing Basics
• Aerobic Exercise
• Anaerobic Exercise
• Muscle Uses
Anaerobic Exercise
• Football
• Baseball
• Short Distance Track & Field Events
Aerobic Exercise
• Cross Country
• Marathons
• Long Distance Swimming
Uses of Muscles
During Exercise
• Uses all types of twitch muscles
• Each can store glycogen but they can’t
share it
• Exhausted muscles can be restored with a
high CHO diet within 24 hours
• Choose complex CHO to restore muscle
Making Muscle Mass
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Follow a good training program
Get enough sleep
Follow a good nutrition program
Have good eating habits
How Do You Build Muscle?
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Pounds of Meat?
Dozens of Eggs?
Gallons of Whole Milk?
Packets of Protein Powder?
Weighing In…
• Both a sports and social issue
• Too many restrictions can slow growth
and development during teen years
The Growing Rate for Girls
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Fastest between 10 - 14
10” taller
40-50# heavier
Slows after 14 - 15
Weight added all over!
The Growing Rate for Guys
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Fastest between 12 - 16
12” taller
50 - 60# heavier
Shoulders broaden
Muscles grow and strengthen
Fat deposits decrease and muscle
increases
Does Cutting Back Cut
Out Too Much?
• Loss of muscle
• Lower BMR
• Can’t maintain body
weight
• Body temperature
changes
• Low blood and plasma
volumes
• Reduction in cardiac
output
• Loss of electrolytes
• Decreased renal blood
flow
• Depletion of liver
glycogen stores
• Decrease in work
performance
• Decrease in muscular
strength
Health Concerns for
High Risks Sports
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Wrestlers
Gymnasts
Dancers
Swimmers
Divers
Disordered Eating Disasters
• Discourage unnecessary weigh-ins
• Look for warning signs of eating disorders
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“Forgot” to eat
Weight loss
Avoiding food activities
Critical
Diuretics/laxatives
Withdrawal/low self esteem
Declining performance
Lethal Weight Loss
for Wrestlers
• 3 collegiate wrestlers die from rapid weight loss
programs to qualify for competition
• Common weight loss tactics used:
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dehydration
hyperthermia
restricted food and fluid intakes
vapor-impermeable suits
exercising in hot environments
Weight Woes
• 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 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
Fill’er Up With Fluids!
• Sweating it out
• Thinking of thirst
• Body language for more liquids
When to Water?
• Drink before, during,
and after your
workout!
• Water comes in all
shapes and sizes
Fluid Facts
• Kids give off more heat during exercise
• Kids can’t handle the heat as well
– Heat Cramps
– Heat Exhaustion
– Heat Stroke
• Kids take longer to get used to the heat
during workouts
• Kids don’t sweat as “efficiently”
Magic Vitamins and Minerals?
• Competitive edge?
• When do you need a supplement?
• What’s important to teens?
– Calcium
– Iron
– Zinc
Supplement Safety
• Not tested for safety or effectiveness
• Give false sense of security and can
encourage poor eating habits
• There are no supplements that will make
you grow “larger, stronger, or faster” by
magic
• Expensive!
How Powerful Are
Protein Supplements?
Keys to Supplement Success?
• Amino Acids
• Creatine
• Liquid Meal Replacers
Amino Acids
Real Deal or False Hope?
Amino Acids = 200-500 mg/tablet
One Ounce Meat 7000 mg per serving
Creatine
Muscle Magic?
Harmful Habits
• Steroids
• Caffeine
• Sugar
What’s On Your
Training Table?
Choosing Your Food
• What sport are you competing in?
• Variety is the spice of life!
• Good choices are great - bad choices can
be disastrous!
Tricks for Timing?
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!
How to Handle the Butterflies!
Watch the Mealtime
Clock If You …
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Play contact sports
Lose your appetite
Have a nervous digestive system
Exercise in the heat
In a high-intensity sport
Munch Your Lunch
• Hunger pains
• Get shaky or weak
• In an endurance event
After the Final Buzzer
• Refill on fluids
• No heavy foods
• Crunch on carbs
Being a Champion Eater
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Most of my meals contain at least three different foods…
Over the course of a week, my meals have at least 10 different foods…
I plan what I am going to eat before I get hungry…
I keep non-perishable foods with me so I am never caught without food
when I am hungry…
I make sure I get at least 6 servings of breads and cereals each day…
I choose my foods based on what I have already eaten to try to get a
balanced diet…
I try to get at least 3 different servings of milk, yogurt, or cheese each day…
I keep water, juice, milk, of other beverages close at hand during the day…
I make sure to eat at least 2 servings of meat, poultry, fish, dairy products,
beans, eggs, or nuts each day…
I eat at least 5 servings of fruit and vegetables each day…
Special thanks to Linda Boeckner, PhD, RD
Extension Nutrition Specialist
University of Nebraska Cooperation Extension
cooperating with the Counties and
the U.S. Department of Agriculture