Eating Around Physical Eating Around Physical ActivityActivity

The Basics of Sports NutritionThe Basics of Sports Nutrition

The Need for Addressing The Need for Addressing Sport Nutrition with TeensSport Nutrition with Teens

Teens are competing with “empty fuel Teens are competing with “empty fuel tanks”tanks”

Lots of misinformation pertaining to Lots of misinformation pertaining to sports nutritionsports nutrition

Performance enhancing supplements Performance enhancing supplements are everywhereare everywhere

Coaches in need of sound sports Coaches in need of sound sports nutrition informationnutrition information

The School EnvironmentThe School Environment

Does your school offer a healthy nutrition Does your school offer a healthy nutrition environment as it relates to student physical environment as it relates to student physical activity endeavors?activity endeavors?

Is PE offered and available to all?Is PE offered and available to all? Is nutrition education offered to key adults?Is nutrition education offered to key adults?

• CoachesCoaches• parentsparents

Is water readily available during practices/events?Is water readily available during practices/events? Travelling teams - how’s their nutritionTravelling teams - how’s their nutrition

Sports Nutrition ContentSports Nutrition Content

Fueling the Athlete’s BodyFueling the Athlete’s Body Staying Hydrated During ExerciseStaying Hydrated During Exercise Eating Around ExerciseEating Around Exercise Dietary SupplementsDietary Supplements

• General Guidelines for Evaluating General Guidelines for Evaluating SupplementsSupplements

• Taking a Look at CreatineTaking a Look at Creatine

Fueling the Athlete’s BodyFueling the Athlete’s Body

Main Concept:Main Concept:Energy In = Energy Energy In = Energy OutOut

Food = Energy InFood = Energy In

Activity = Energy Activity = Energy OutOut

Nutrients that Provide Nutrients that Provide EnergyEnergy

Three classes of Three classes of nutrients provide nutrients provide energy:energy:• CarbohydrateCarbohydrate

(60-65%)(60-65%)

• FatFat(<30%)(<30%)

• ProteinProtein(10-15%)(10-15%)

Vitamins and Minerals:Vitamins and Minerals:The Supporting CastThe Supporting Cast

Do not provide Do not provide energy (calories)energy (calories)

Vital in metabolic Vital in metabolic pathwayspathways

Variety of foods is Variety of foods is key!key!

Energy Storage in the Energy Storage in the BodyBody

Two main storage Two main storage forms of energy:forms of energy:

Body fat stores Body fat stores (adipose tissue)(adipose tissue)

Stored carbohydrate Stored carbohydrate in muscles and liver in muscles and liver (glycogen)(glycogen)

Type of Exercise Type of Exercise Influences Which Stored Influences Which Stored Energy is UsedEnergy is Used

Prolonged Aerobic Prolonged Aerobic ExerciseExercise• start out utilizing start out utilizing

carbohydrate carbohydrate storesstores

• switch over to fat switch over to fat storesstores

Spurt ExerciseSpurt Exercise• primarily use primarily use

glycogenglycogen

Some Comments on Some Comments on ProteinProtein

Body’s storage form of protein is muscleBody’s storage form of protein is muscle

Muscle rarely contributes to energy Muscle rarely contributes to energy productionproduction

Extra dietary protein does not translate Extra dietary protein does not translate into larger, stronger musclesinto larger, stronger muscles

Glycogen Storage is Glycogen Storage is LimitedLimited

Avoid “hitting the wall” or “bonking”Avoid “hitting the wall” or “bonking”

Replenishing glycogen is critical to sustained Replenishing glycogen is critical to sustained performance and quick recoveryperformance and quick recovery

High carbohydrate snacks/meals are the High carbohydrate snacks/meals are the athlete’s ticket to successathlete’s ticket to success

Staying Hydrated During Staying Hydrated During ExerciseExercise

We will cover:We will cover: Advantages of staying properly hydratedAdvantages of staying properly hydrated

Basic guidelines for hydrationBasic guidelines for hydration• BeforeBefore• DuringDuring• After…exerciseAfter…exercise

Sports drinks vs. WaterSports drinks vs. Water

Advantages of Staying Advantages of Staying Properly HydratedProperly Hydrated

Performance is Performance is maintained at its maintained at its bestbest

Avoidance of heat Avoidance of heat illnessillness

Recovery time is Recovery time is shortershorter

��

Information on Heat IllnessInformation on Heat Illness

Three stages of heat illness:Three stages of heat illness: Heat crampsHeat cramps

Heat exhaustionHeat exhaustion

Heat strokeHeat stroke

Basic Hydration Guidelines Basic Hydration Guidelines

for the Athlete:for the Athlete:

Before ExerciseBefore Exercise• 2 hours before: drink up to 3 cups water2 hours before: drink up to 3 cups water• 15 minutes before: drink 1-2 cups water15 minutes before: drink 1-2 cups water

During ExerciseDuring Exercise• Every 15-20 minutes: drink 1/2 - 1 cup Every 15-20 minutes: drink 1/2 - 1 cup

waterwater After ExerciseAfter Exercise

• Drink 2 1/2 to 4 cups fluid for every pound Drink 2 1/2 to 4 cups fluid for every pound of body weight lostof body weight lost

Sports Drinks vs. WaterSports Drinks vs. Water

Water is usually Water is usually the perfect choicethe perfect choice

Sports drinks are Sports drinks are appropriate appropriate when…when…• longer bouts of longer bouts of

physical activityphysical activity• need to replace need to replace

energy as well as energy as well as fluidfluid

Caffeine, Alcohol and Caffeine, Alcohol and HydrationHydration

Caffeine and alcohol are both diureticsCaffeine and alcohol are both diuretics

Consumption of alcohol or caffeine may Consumption of alcohol or caffeine may dehydrate athletedehydrate athlete

Avoid both prior to exerciseAvoid both prior to exercise

Eating Around ExerciseEating Around Exercise

Eating Before Competing

Refueling During Exercise

Recovery Nutrition

Eating Before CompetingEating Before Competing

Pre-event snacks and meals help to:Pre-event snacks and meals help to:• Hydrate the athleteHydrate the athlete• Top off carbohydrate stores so fuel tank is full!Top off carbohydrate stores so fuel tank is full!

Optimal timing of eating prior to exercise Optimal timing of eating prior to exercise varies - athlete must determine what varies - athlete must determine what works best for him/her works best for him/her

Morning events need special attentionMorning events need special attention

Suggested Pre-Event Suggested Pre-Event Snacks/MealsSnacks/Meals

Bagel with low-fat yogurt and fruit

Cereal with low-fat milk and fruit

Lean meat (turkey, chicken, beef) sandwich and low-fat milk

Pasta with vegetables and lean meat

Spaghetti with tomato sauce or meat sauce

Refueling During ExerciseRefueling During Exercise

Fluids, fluids, fluidsFluids, fluids, fluids

Fuel with easily tolerated carbohydrate Fuel with easily tolerated carbohydrate source (this may be in fluid form)source (this may be in fluid form)

Choose fruits with high water content Choose fruits with high water content (oranges, grapes, peaches, pears, (oranges, grapes, peaches, pears, bananas)bananas)

Recovery Nutrition Recovery Nutrition

Timing of refueling is Timing of refueling is important!important!

Rehydrate: Rehydrate: • 16 ounces of water for each 16 ounces of water for each

pound lostpound lost

Refuel:Refuel:• High carbohydrate foods High carbohydrate foods

soon after exercise - refill soon after exercise - refill glycogen tanksglycogen tanks

Dietary Supplements and Dietary Supplements and The Teen AthleteThe Teen Athlete

Magic Bullets Abound!Magic Bullets Abound!

Teens need to be informed consumersTeens need to be informed consumers

Coaches need information on Coaches need information on supplementssupplements

Types of Dietary Types of Dietary SupplementsSupplements

Vitamin and mineral supplementsVitamin and mineral supplements

Herbal or botanical supplementsHerbal or botanical supplements

““Other”Other”

Is the supplement industry Is the supplement industry regulated?regulated?

No!No!

FDA does not regulate FDA does not regulate supplements as they do food and supplements as they do food and drugsdrugs

Buyer beware appliesBuyer beware applies

Who may benefit from a Who may benefit from a vitamin/mineral vitamin/mineral supplement?supplement?

Pregnant women Women of child-bearing years Strict vegetarians People who can not drink milk or eat

dairy foods Elderly people who are unable to eat a

healthy diet

Basic Guidelines for Basic Guidelines for Choosing a SupplementChoosing a Supplement

Generic brands will be less costly

"U.S.P" on the label indicates quality and safety standards set by U.S. Pharmacopeia

Dosage amount should not exceed 100% of the daily recommended amount (RDA)

The following information should appear on the label:• List of ingredients• List of cautions• Name and address of

manufacturer• Batch or lot number• Date of manufacturing• Expiration date

Package should be childproof

Taking a look at Creatine...Taking a look at Creatine...

Creatine supplements claim…Creatine supplements claim…• Improve athletic performance - Improve athletic performance -

strength and endurancestrength and endurance

Research, thus far, is inconclusiveResearch, thus far, is inconclusive

Creatine and Teen Creatine and Teen AthletesAthletes

Only one study on Only one study on teensteens• inconclusiveinconclusive

National Federation National Federation of State High School of State High School Associations Associations advises advises against against supplementation for supplementation for high school athleteshigh school athletes

Module 3: Eating Around Module 3: Eating Around Physical ActivityPhysical ActivityThe Basics of Sports NutritionThe Basics of Sports Nutrition

Information and activities to Information and activities to address sports nutrition with address sports nutrition with the teen audience.the teen audience.

What’s the Truth?What’s the Truth?

T/F QuizT/F Quiz Module begins Module begins

with active with active student inquirystudent inquiry

Address Address misconceptions misconceptions from the startfrom the start

Background Information Background Information SheetsSheets

Fueling the Athlete’s BodyFueling the Athlete’s Body Staying Hydrated During ExerciseStaying Hydrated During Exercise Eating Around ExerciseEating Around Exercise General Guidelines for Evaluating General Guidelines for Evaluating

SupplementsSupplements Taking a Look at CreatineTaking a Look at Creatine

Activity 1: How Much Activity 1: How Much Energy Do I Use Each Energy Do I Use Each Day?Day?

Self-Assessment Self-Assessment ActivityActivity

Students Students calculate personal calculate personal energy energy expenditureexpenditure

Good math Good math exercise!exercise!

Activity 2: Calculating Activity 2: Calculating Daily Fluid NeedsDaily Fluid Needs

Self-Assessment ActivitySelf-Assessment Activity Estimation - uses relationship between Estimation - uses relationship between

energy expenditure and fluid needsenergy expenditure and fluid needs Students will:Students will:

• Gain awareness of impact of hydration on Gain awareness of impact of hydration on health and athletic performancehealth and athletic performance

• Estimate their own daily fluid needsEstimate their own daily fluid needs

Activity 3: Planning Activity 3: Planning Meals/Snacks Around a Full Day Meals/Snacks Around a Full Day Athletic EventAthletic Event

Students assist Students assist fictitious track & fictitious track & field athlete in field athlete in planning nutrition planning nutrition needsneeds

Apply knowledge Apply knowledge gained from gained from previous previous exercises exercises

The Virtual ConnectionThe Virtual Connection

Online resources on sports nutrition:Online resources on sports nutrition:• Gatorade Sports Science InstituteGatorade Sports Science Institute

• Eat to Compete ResourcesEat to Compete Resources

• KidsHealth WebsiteKidsHealth Website

• The Physician and SportsmedicineThe Physician and Sportsmedicine

Gatorade Sports Science Gatorade Sports Science InstituteInstitute

Eat to Compete Resources Eat to Compete Resources

KidsHealth WebsiteKidsHealth Website

The Physician and The Physician and SportsmedicineSportsmedicine