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Winning the Game - Teaming Food and Fluids for Teen Athletes
 

Winning the Game - Teaming Food and Fluids for Teen Athletes

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Teach youth and families the basics behind eating right for competition. This program will review how MyPlate relates to teens and athletics, the importance of carbohydrates, fats, proteins, and ...

Teach youth and families the basics behind eating right for competition. This program will review how MyPlate relates to teens and athletics, the importance of carbohydrates, fats, proteins, and fluids for youth and how to eat before, during, and after sports competitions. For middle and high school youth and parents.

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  • Wonderful information! Thanks for sharing.
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  • GREAT Nutrition education resource. RELIABLE evidenced based information by qualified profressionals. Thank you Amy and UNL Extension for creating this presentation. Brenda Schmid RD LMNT
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Winning the Game - Teaming Food and Fluids for Teen Athletes Winning the Game - Teaming Food and Fluids for Teen Athletes Presentation Transcript

  • WINNING THE GAME Teaming Foods and Fluids for Teen Athletes
  • Program game plan developed from materials written by: Amy Peterson, MS, RD Polk County Extension Educator University of Nebraska-Lincoln Extension Institute of Agriculture and Natural ResourcesUniversity of Nebraska Cooperative Extension educational programs abide with the nondiscrimination policies of the University of Nebraska and the United States Department of Agriculture This is a peer-reviewed publication: March 2012
  • Thank You to the following Peer Reviewers (in alphabetical order). Your time and expertise was greatly appreciated!• Kayla Colgrove MS RD CPT • Niki Kubiak RD• Julie Denker RD • Kristyn Lassek RD• Sarah Doerneman RD • Patricia Luck• Lorinda Elson • Cathy Merickel MS RD LD• Ann Fenton MS • Roberta Miksch RD REHS• Lisa Franzen-Castle MS RD PhD • Susan Mills Gray RD PhD• Rita Frickel MS RD LMNT • Joan Plummer• Theresa Fuchs RD LMNT • Joyce Reich• Kaiti George RD LMNT • Victoria Rethmeier MS RD LMNT CDE• Cathy Goddeke-Merickel MS RD LD • Amy Ries RD• Susan Hansen • Kay Skidmore RD LD• Alice Henneman MS RD • Kayte Tranel MS RD• Sal Hillis RD • Nancy Urbanec• Jen Huss RD • Linda Wetzel RD• Euwanda Jennings • Kentz Willis MS
  • WINNING THE GAME Teaming Foods and Fluids for Teen Athletes This program can be used in it‟s entirety or broken down into units as your teaching needs require. You are welcome to remove any slides you feel aren‟t needed by your audience. Please credit the University of Nebraska-Lincoln4 Extension as the source of your materials.
  • Eating for Excellence Teen athletes need to fuel for growth AND competition.
  • Win the food and fitness game to …• Achieve peak performance• Grow to the fullest potential!• Be as strong and as fast as possible!
  • The Winning Game PlanPHOTO SOURCE: FREE DIGITAL PHOTOS:avit keawtavee 1. Making MyPlate a Winning Plan 2. Supplementing with Supplements? 3. Making Muscles Work 4. Training Table Tips
  • The Winning Game Plan 1. Making MyPlate a Winning PlanPHOTO SOURCE: FREE DIGITAL PHOTOS:avit keawtavee 2. Supplementing with Supplements? 3. Making Muscles Work 4. Training Table Tips
  • EAT to COMPETE! Increase calorie needs for training around the MyPlate and the Daily Food Plan.Eat a variety of foods that include all necessarynutrients.Eat throughout the day to have enough energyavailable to support training activity.
  • EAT to COMPETE! Use MyPlate as your guide to filling your Training Table Plate!FRUITS IMAGE SOURCE: www.pachd.com
  • EAT to COMPETE! Use MyPlate as your guide to filling your Training Table Plate!VEGETABLE IMAGE SOURCE: www.pachd.com
  • EAT to COMPETE! Use MyPlate as your guide to filling your Training Table Plate!SPAGHETTI IMAGE SOURCE: DAN@freedigitalphotos.net
  • EAT to COMPETE! Use MyPlate as your guide to filling your Training Table Plate!NUTS IMAGE SOURCE: criminaltt@freedigitalphotos.net
  • EAT to COMPETE! Use MyPlate as your guide to filling your Training Table Plate!CHEESE IMAGE SOURCE: Suat Emant@freedigitalphotos.net
  • Winning the Game! How Much More Do Teens Need? • Type of activity • Intensity of the workout • Frequency of the activityTeen athletes may need anadditional 500 – 6,000 caloriesdepending on frequency, Proteinintensity, and duration of activity. 15% Fat Male teen 30% athletes may need as much as 6,000 extra calories per day! CHO 55%
  • FILL „ER UP!Carbohydrates are thebest ENERGY FUEL for the body.
  • Fuel Up with Carb Foods• Carbohydrates, as Glucose and Glycogen, are your best and fastest sources of energy during exercise.• Glucose comes from breaking down carbohydrate-rich foods.• Glycogen is a storage form of glucose in your liver and muscles. It is used as an energy source for short-term exercise.
  • Fuel StorageGlycogen is the majorsource of fuel the first90 minutes of activity. That‟s enough for most high school activities.
  • Having troublemaintaining intensityduring a workoutor game? It may be because you didn‟t fill up with the quick energy fuel carbohydrate provide.
  • Choose Winning Carbs! GO forGRAINS! VARY your VEGGIES FOCUS on FRUITS
  • Fats For A Marathon Finish!Active muscles quickly burn through carbs.Using fat for fuel depends on how long theevent is and the athletes condition.A well trained athlete can use fats for longlasting energy! The athlete‟s body hasadapted to improve the efficiency. Fats aremobilized and used for energy, which savescarbohydrate energy sources for timeswhen bursts of energy are needed.
  • Focus on unsaturated FATS for long lasting fuel and overall health.OLIVE OIL PHOTO SOURCE: Fotolia: anat_tikker, africa, Olive and Plant Avocados Source Oils Nuts and Seeds Fish
  • Limit saturated FATS Photo Source: © Marco Mayer - Fotolia.com Butter and Fatty Meats Cocoa Butter, CoconutWhole Milk Dairy Products or Palm Oils
  • Fats take longer to digest,so avoid eating high fatfoods just before or afterexercise. You want your body to be using your blood supply to your skeletal muscles and not your digestive system!
  • Protein PowerTeen athletes might needa little more than theaverage person formuscle growth andrepair. Most teens get plenty of protein through normal diet choices following the MyPlate guidelines.
  • The Winning Game Plan 1. Making MyPlate a Winning PlanPHOTO SOURCE: FREE DIGITAL PHOTOS:avit keawtavee 2. Supplementing with Supplements? 3. Making Muscles Work 4. Training Table Tips
  • $upplement $afety Caffeine Or is it money down the drain?The TRUTH about performance-enhancing substances…
  • Be Supplement Smart• 98% of surveyed college students think better performance means high protein diets.• 80% think that this will help increase muscle mass.• 59% of weight lifters take protein supplements although little information supports the effect that extra protein has on muscle mass and strength. Most supplements are supposed to help build muscle but in reality they don‟t work and are hard on your kidneys. Anything in excess may also cause weight gain.
  • Creatine Muscle Magic?Creatine generates energy during intense exerciseand help muscles work harder and recover faster. There may be SOME improvement in repetitive sports - like rowing, wrestling, sprinting, cycling, swimming, and weight lifting, but not for distance sports.
  • Creatine and Weight Gain• Muscles draw water away from rest of the body.• The bulking up is often the result of the extra water stored in muscles, not increased muscle mass. Strength is not gained from water.• Dehydration may happen because of the redirection of the bodys water to muscle. You can also have muscle cramping and damage your muscles and kidneys. Creatine is not recommended under the age of 18 because of possible side effects and damage to the kidneys, heart, and lungs.
  • Is there something magicabout vitamins and minerals? Vitamins and minerals do not provide energy. If you eat enough carbohydrates, fats, and protein, you will likely have the vitamins and minerals you need to help convert these nutrients to energy.
  • Bag Up Some Vitamin B!B vitamins help our bodies getenergy from macronutrientsand help convert our food intoenergy. They also help with cellrepair and production. You getB-vitamins from whole andenriched grains, dark greenvegetables, nuts, and manyanimal and dairy products.
  • What about Energy Drinks? These products might seem like a quick fix but in reality can cause panic attacks and an increased heart rate due to an over-stimulated nervous system. The temporary boost is often followed by extreme fatigue, sleep deprivation, headaches, and impaired memory.Take the time to get more sleep, stay hydrated, eat better, exercise more, and use stress management skills to manage your time.
  • Calcium helps build the strong bones athletes depend on! Teens can get what It also protects they need from dairy against stress foods, such as low-fat milk, yogurt, and fractures. cheese. Three to four servings is a great way to start. Choose milk with your meals and you will help build a strong foundation!
  • Iron carries oxygen to the muscles!Think about the last time you were out of breath andgasping for air.Hemoglobin, which contains iron, is the part of thered blood cells that carry oxygen from your lungs toall parts of your body, including your muscles.Your muscles need oxygen to produce energy. Ifyour hemoglobin is low, you may tire easily andhave less energy.
  • Eat lean, red meat, grains that are fortifiedwith iron, and green, leafy vegetables.
  • See to some “C”!It helps your body absorb iron!
  • The 4-Z‟s of Zinc• ZINC is important for healing injuries.• ZINC is important for growth.• ZINC is important in metabolism.• ZINC helps your immune system stay healthy, too!
  • It‟s EZ to find some ZINC!Zinc comes from lean red meats, poultry and fish, whole grains, and dairy foods Photo courtesy of USDAgov on flickr
  • Herbal Supplements• Supplements will not improve athletic performance.• Usually used to reduce fatigue, lose weight or improve mental alertness.• Many supplements are not approved by the FDA.Beware of health concerns,including strokes, seizures, heartattacks or even death.
  • Amino AcidsIs it the Real Deal or False Hope that Amino Acids can increase strength and muscle mass?? Amino Acids = 200-500 mg/tablet One Ounce Meat = 7000 mg per serving Too much amino acid supplement may result in stomach cramps and diarrhea and may interfere with the absorption of other amino acids.
  • Energy Remedies?Does caffeine improve performance? It does not help with fat utilization. It can help with ENDURANCE but does not spare GYLCOGEN It can cause (fuel). dehydration, nausea , vomiting, muscle tremors, and headaches. Energy drinks high in caffeine can be harmful to your heart rhythm and can increase your blood pressure. Based on limited data, energy drinks are not recommended for youth or adolescents. SOURCE: http://nutrition.ucdavis.edu/content/infosheets/EnergyDrinks.pdf
  • Supplements vs. FoodFoods may containadditional substancesand provide benefits notavailable from fortifiedfoods, nutrientsupplements and vitaminand mineral pills.It‟s just easier for yourbody to use the nutrientsyou eat versus the onesyou swallow!
  • If sciencecould createa pill thatgave us allthe vitaminsand mineralswe need, theonly problemwould be …
  • Swallowing it!
  • The Winning Game Plan 1. Making MyPlate a Winning PlanPHOTO SOURCE: FREE DIGITAL PHOTOS:avit keawtavee 2. Supplementing with Supplements? 3. Making Muscles Work 4. Training Table Tips
  • Max Your Muscles Stronger muscles can improve performance by increasing speed when running, force when throwing or endurance in any athletic event. Focus your training to your competition.
  • Increasing Muscle MassMuscle growthresults from a safetraining program andcorrect liftingtechniques.Follow a goodtraining program.
  • Have good eating habits You need to eat enough to promote muscle growth. A pound of muscle needs 300- 400 extra calories per day.Gaining 1/2 to 1 pound perweek is just about right - anymore and you are probablyeating too many calories.
  • Drinking enoughwater can make agood performance agreat performance.
  • Fill Up With Fluids!Our muscles, brains,blood, and sweat aremostly water. If wedo not have enough,we don’t work right,think right, losestrength, and ourheart works harder.
  • When to Water? • Drink 2 cups of water a few hours before the workout. • Keep your water bottle full and close by so you remember to drink it. • Keep drinking during exercise.
  • Remember to drinkafter your workout,too.A mouthful of water isabout an ounce. Fourbig gulps from thewater fountain maybe as much as 1/2 acup!
  • Athletes working in theheat can lose up to 10pounds in water lossthrough sweat in aworkout.That’s more than agallon of water!
  • Stay In The ClearThe color of your urine can help you determine howhydrated you are. If your urine is clear or light yellow incolor, you are probably drinking enough fluids to keepup with your activity level.
  • What About FluidReplacement Drinks?Carbohydrates can add flavor butbe careful they aren’t in too high aconcentration like full strength(100%) juices and pop.This can cause stomach problemsand dehydration.
  • Re-Fuel with Chocolate Milk!• According to the National Dairy Council, chocolate milk is an effective drink for muscle recovery!• The protein and carbohydrate content of fat-free chocolate milk, and the electrolyte and water content makes it an ideal choice to support an athletes skeletal muscle and whole body recovery following endurance exercise.• Chocolate milk tends to deliver more nutrients than other competing sports beverages, including calcium and vitamin D for strong bonesGrab some chocolate milk after your next workout! It tastes great, too!
  • Get Enough Sleep Muscles tend to “grow” during rest. A hormone that spurs muscle growth is highest while sleeping - although getting enough sleep as a teen isn’t easy!Aim for 9 hours per night!
  • The Growing Rate for Girls• Fastest between ages of 10 - 14• 10” taller in height• 40 - 50# heavier• Slows after ages 14 - 15• Weight added all over!
  • The Growing Rate for Guys• Fastest between 12 – 16.• Guys can still grow when they are 18 – 19 years old!• 12” taller• 50 - 60# weight gain• Shoulders broaden• Muscles grow and strengthen• Fat deposits decrease and muscle increases
  • Weighing In…Sports that emphasizeappearance and a leanbody are at a higherrisk for developing aneating disorder thanthose who requiremore muscle mass,such as football orweight lifting.
  • Health Concerns for High Risks SportsDancers DiversSwimmers Gymnasts Wrestlers
  • Disordered Eating Disasters– “Forgetting” to eat– Excessive Weight loss– Avoiding food activities– Diuretics/laxative use– Withdrawal and low self esteem– Declining performance– Unnecessary weigh-ins It‟s a losing game, that can‟t be won….
  • Coaches and health care professionals who work with high risk athletes need to encourage an appropriate weight for health and performance. Weight loss during the season is not recommended.The goal during the competitive season should be weight maintenance, not weight loss.
  • Short lived resultsmay have long termconsequences. Pooreating habits leaveyou more prone toillness and injury.Make the right gameplan for eating rightand exercising tohelp achieve yourgoals.
  • 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
  • The Winning Game Plan 1. Making MyPlate a Winning PlanPHOTO SOURCE: FREE DIGITAL PHOTOS:avit keawtavee 2. Supplementing with Supplements? 3. Making Muscles Work 4. Training Table Tips
  • What‟s On Your Training Table? What youAre pre-event eat EVERY meals DAY plays a “magic”? bigger role! What‟s right is what works for YOU!
  • Choosing Your Food Focus What sport are you competing in?Aerobic events may benefit from a high carb meal. For power and sprint athletes, provide enough fluids and energy to keep comfortable during this event.
  • Tricks for Timing? A pre-game meal can‟t make anaverage athlete superhuman, but poor planning can make the same person miserable!
  • Avoid meals that you know make you crampy, nauseous, gassy, or cause diarrhea. That‟s no way to compete!
  • Meal Habits Matter!• Don’t try something new to eat the day of the event.• Eat the foods you like.• Eat the same kind of foods you normally eat. This is not the time to try something new – it should be like a pair of old shoes – familiar and comfortable
  • Watch the Mealtime Clock If You … Lose your appetite or have a nervous digestive system Play contact sports Engage in a high intensity sport Exercise in the heat
  • How to Handle the Butterflies!• Upset stomachs might feel better with a meal replacement shake or a smoothie.• Peppermints can settle a nervous stomach.• Decrease the amount of fiber or spicy foods the day before the event if nervousness results in diarrhea.
  • Not sure whatworks?Keep track of howyou felt before,during, and after thecompetition.
  • Make it a habit to eat right allthe time, not just competitiontime.It’s the day-to-day training andpreparation that makes thedifference, not a magic meal!Hard work and practice is thekey to success.
  • After the Final Buzzer
  • After the Final Buzzer Make sure to replace your fluids with water or a sports drink.Fresh fruits and veggies are a Eat a light meal to great energy replacer! recharge muscles! Timing is everything post-exercise. Try to get your recovery food and fluids in within 60 minutes!
  • Questions?
  • WINNING THE GAME Teaming Foods and Fluids for Teen Athletes
  • References1.Sports Nutrition, A Guide for the Professional Working With Active People, 2ndEdition, Dan Benardot, PhD, RD, Sports and CardiovascularNutritionists, American Dietetic Association.2. Fueling the Teen Machine, Ellen Shanley and Colleen Thompson, 2001.3. Nutrition and the Teen Athlete, Linda Boeckner, RD PhD, Extension NutritionSpecialist, University of Nebraska-Lincoln Extension.4. Water: The Nutrient. Linda Boeckner, RD, PHD, Extension NutritionSpecialist, University of Nebraska-Lincoln Extension.http://www.ianrpubs.unl.edu/epublic/live/g918/build/g918.pdf5. The DairyDownload, http://www.nationaldairycouncil.org/PressandMedia/DairyDownloadNewsletter/Pages/DairyDownload_2012_01.aspx#Article_76. How Should You Spend Your Calorie Salary, Alice Henneman, MSRD, Extension Educator, UNL Extension, 2012.7. Eat to Compete, Iowa State Extension8. Picture Resources – Microsoft Clip Art Gallery
  • Extension is a Division of the Institute ofAgriculture and Natural Resources at theUniversity of Nebraska–Lincoln cooperating withthe Counties and the United States Department ofAgriculture.University of Nebraska–Lincoln Extensioneducational programs abide with thenondiscrimination policies of the University ofNebraska–Lincoln and the United StatesDepartment of Agriculture.