Nutrition for the

Adolescent Endurance

Athlete

What is diet?

⦿ Quantity and quality

⦿ Variety is good

⦿ Different for everyone

Carbohydrates

⦿ How much do you need?● 60% of your diet should be

carbohydrates

⦿ What types of carbohydrates are best?● Low glycemic index foods

● Less processed and low in sugar● Less processed and low in sugar

● Fruits are good for daily nutrition, but not always the best choice for long distance racing fuels

⦿ Why do you as an athlete need carbs?● Essential for energy and recovery

● Helps with injury prevention and mood

● Retains water

Carbo-loads: when and

why?⦿ Carbo loading helps with

prolonged exercise

● Sprinters and races less than

an hour don’t need to change

their carbohydrate intake

● For high school athletes it is

more essential to “carbo-more essential to “carbo-

load” in the off season during

high mileage weeks

⦿ When carbo loading you still

need to keep protein and fat

in your diet

⦿ Carbo loading is more

efficient if done over a longer

period of time compared to

one night

Bonking/ Hitting the wall

⦿ Why does this happen? Can it happen in a 5k?● Depleted stores of glycogen

⦿ So how much do you need?● Pre race: A full meal 3-4 meals before

● During race: 40-65g/hour

● Post race: 15min after and continuously over the next 24 hours

Protein

⦿ Builds minerals for bone, ligaments, tendons,

muscles and organs

⦿ Protein is what helps build your energy stores

⦿ 4:1 ratio is best for endurance athletes during and

post workouts

⦿

⦿

post workouts

⦿ Less import pre-race

⦿ Meat vs Supplements

Fat

⦿ Why athletes need it

● Carrier of fat soluble vitamins

● Brain and spine function

● Keeps tissues soft and flexible● Keeps tissues soft and flexible

● Extra fuel for endurance

⦿ How to eat healthy fats

Hydration

⦿ How do you know if you’re hydrated?

⦿ What to look out for● Heat cramps: thirst, chills, clammy

skin, nausea

● Heat exhaustion: stop sweating, dizzy, headache, rapid pulse, dry dizzy, headache, rapid pulse, dry mouth, fatigue

⦿ Suggestions on hydration● Thirst is not a good indicator!

● Sports drinks are necessary during endurance training

● 14-20 oz of fluid 2 hours before race

● 2-4oz every 15-30 min of skiing

⦿ Why are skiers bad at hydration?

Vitamins/ Minerals

Generally good habits

⦿ Aim for healthy not perfection

⦿ All in moderation → avoid good and bad language, just be mindful

⦿ Fad diets, public media is not good, these are not for you!

⦿

⦿ Fad diets, public media is not good, these are not for you!

⦿ Experiment at practice

⦿ Eat throughout the day→ it takes your body all day to recover so refuel all day

⦿ How do you know if you’re doing it right?

Q & A