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.

1. WINNING THE GAME
Teaming Foods and Fluids
for Teen Athletes

2. 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 Resources
University 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

3. Thank You to the following Peer Reviewers (in alphabetical
order). Your time and expertise was greatly appreciated!
• Kayla Colgrove MS RD CPT
• Julie Denker RD
• Sarah Doerneman RD
• Lorinda Elson
• Ann Fenton MS
• Lisa Franzen-Castle MS RD PhD
• Rita Frickel MS RD LMNT
• Theresa Fuchs RD LMNT
• Kaiti George RD LMNT
• Cathy Goddeke-Merickel MS RD LD
• Susan Hansen
• Alice Henneman MS RD
• Sal Hillis RD
• Jen Huss RD
• Euwanda Jennings
• Niki Kubiak RD
• Kristyn Lassek RD
• Patricia Luck
• Cathy Merickel MS RD LD
• Roberta Miksch RD REHS
• Susan Mills Gray RD PhD
• Joan Plummer
• Joyce Reich
• Victoria Rethmeier MS RD LMNT CDE
• Amy Ries RD
• Kay Skidmore RD LD
• Kayte Tranel MS RD
• Nancy Urbanec
• Linda Wetzel RD
• Kentz Willis MS

4. 4
 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-Lincoln
Extension as the source of your materials.
WINNING THE GAME
Teaming Foods and Fluids
for Teen Athletes

5. Eating for Excellence
Teen athletes need to fuel for
growth AND competition.

6. Win the food and fitness
game to …
• Achieve peak
performance
• Grow to the fullest
potential!
• Be as strong and as
fast as possible!

7. The Winning Game Plan
1. Making MyPlate a Winning Plan
2. Supplementing with
Supplements?
3. Making Muscles Work
4. Training Table Tips
PHOTOSOURCE:FREEDIGITALPHOTOS:avitkeawtavee

8. The Winning Game Plan
1. Making MyPlate a Winning Plan
2. Supplementing with
Supplements?
3. Making Muscles Work
4. Training Table Tips
PHOTOSOURCE:FREEDIGITALPHOTOS:avitkeawtavee

9. EAT to COMPETE!
Eat a variety of foods that include all necessary
nutrients.
Eat throughout the day to have enough energy
available to support training activity.
Increase calorie needs for
training around the MyPlate and
the Daily Food Plan.

10. EAT to COMPETE!
Use MyPlate as your guide to
filling your Training Table Plate!
FRUITSIMAGESOURCE:www.pachd.com

11. EAT to COMPETE!
Use MyPlate as your guide to
filling your Training Table Plate!
VEGETABLEIMAGESOURCE:www.pachd.com

12. EAT to COMPETE!
Use MyPlate as your guide to
filling your Training Table Plate!
SPAGHETTIIMAGESOURCE:DAN@freedigitalphotos.net

13. EAT to COMPETE!
Use MyPlate as your guide to
filling your Training Table Plate!
NUTSIMAGESOURCE:criminaltt@freedigitalphotos.net

14. EAT to COMPETE!
Use MyPlate as your guide to
filling your Training Table Plate!
CHEESEIMAGESOURCE:SuatEmant@freedigitalphotos.net

15. Protein
15%
CHO
55%
Fat
30%
Winning the Game!
How Much More Do Teens Need?
• Type of activity
• Intensity of the workout
• Frequency of the activity
Teen athletes may need an
additional 500 – 6,000 calories
depending on frequency,
intensity, and duration of activity.
Male teen
athletes may
need as much
as 6,000 extra
calories per
day!

16. FILL ‘ER UP!
Carbohydrates are the
best ENERGY FUEL
for the body.

17. 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.

18. Fuel Storage
Glycogen is the major
source of fuel the first
90 minutes of activity.
That’s enough for
most high school
activities.

19. Having trouble
maintaining intensity
during a workout
or game?
It may be because you didn’t fill
up with the quick energy
fuel carbohydrate provide.

20. Choose Winning Carbs!
GO for
GRAINS! VARY your
VEGGIES
FOCUS on
FRUITS

21. Fats For A Marathon Finish!
Active muscles quickly burn through carbs.
Using fat for fuel depends on how long the
event is and the athlete's condition.
A well trained athlete can use fats for long
lasting energy! The athlete’s body has
adapted to improve the efficiency. Fats are
mobilized and used for energy, which saves
carbohydrate energy sources for times
when bursts of energy are needed.

22. Focus on unsaturated FATS
for long lasting fuel and overall health.
OLIVEOILPHOTOSOURCE:Fotolia:anat_tikker,africa,
Olive and Plant
Source OilsAvocados Nuts and Seeds Fish

23. Limit saturated FATS
Butter and
Whole Milk Dairy Products
Fatty Meats Cocoa Butter, Coconut
or Palm Oils
PhotoSource:©MarcoMayer-Fotolia.com

24. Fats take longer to digest,
so avoid eating high fat
foods just before or after
exercise.
You want your body to be using your blood supply to
your skeletal muscles and not your digestive system!

25. Protein Power
Teen athletes might need
a little more than the
average person for
muscle growth and
repair.
Most teens get
plenty of protein
through normal diet
choices following
the MyPlate
guidelines.

26. The Winning Game Plan
1. Making MyPlate a Winning Plan
2. Supplementing with
Supplements?
3. Making Muscles Work
4. Training Table Tips
PHOTOSOURCE:FREEDIGITALPHOTOS:avitkeawtavee

27. $upplement $afety
Or is it money down the drain?
The TRUTH about
performance-enhancing substances…
Caffeine

28. 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.

29. Creatine Muscle Magic?
Creatine generates energy during intense exercise
and 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.

30. 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 body's 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.

31. Is there something magic
about 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.

32. B vitamins help our bodies get
energy from macronutrients
and help convert our food into
energy. They also help with cell
repair and production. You get
B-vitamins from whole and
enriched grains, dark green
vegetables, nuts, and many
animal and dairy products.
Bag Up Some Vitamin B!

33. 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.

34. Calcium helps build the strong
bones athletes depend on!
Teens can get what
they need from dairy
foods, such as low-fat
milk, yogurt, and
cheese.
Three to four servings
is a great way to start.
It also protects
against stress
fractures.
Choose milk with your
meals and you will help
build a strong foundation!

35. Iron carries oxygen
to the muscles!
Think about the last time you were out of breath and
gasping for air.
Hemoglobin, which contains iron, is the part of the
red blood cells that carry oxygen from your lungs to
all parts of your body, including your muscles.
Your muscles need oxygen to produce energy. If
your hemoglobin is low, you may tire easily and
have less energy.

36. Eat lean, red meat, grains that are fortified
with iron, and green, leafy vegetables.

37. See to some “C”!
It helps your body absorb iron!

38. • ZINC is important for healing injuries.
• ZINC is important for growth.
• ZINC is important in metabolism.
• ZINC helps your immune system stay healthy, too!
The 4-Z’s of Zinc

39. It’s EZ to find some ZINC!
Photo courtesy of USDAgov on flickr
Zinc comes from lean red meats, poultry and fish, whole grains, and dairy foods

40. 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, heart
attacks or even death.

41. Amino Acids
Is 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.

42. Energy Remedies?
It can help with
ENDURANCE but does
not spare GYLCOGEN
(fuel).
Does caffeine improve performance?
It does not help
with fat utilization.
It can cause
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

43. Supplements vs. Food
Foods may contain
additional substances
and provide benefits not
available from fortified
foods, nutrient
supplements and vitamin
and mineral pills.
It’s just easier for your
body to use the nutrients
you eat versus the ones
you swallow!

44. If science
could create
a pill that
gave us all
the vitamins
and minerals
we need, the
only problem
would be …

45. Swallowing it!

46. The Winning Game Plan
1. Making MyPlate a Winning Plan
2. Supplementing with
Supplements?
3. Making Muscles Work
4. Training Table Tips
PHOTOSOURCE:FREEDIGITALPHOTOS:avitkeawtavee

47. 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.

48. Increasing Muscle Mass
Muscle growth
results from a safe
training program and
correct lifting
techniques.
Follow a good
training program.

49. 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 per
week is just about right - any
more and you are probably
eating too many calories.

50. Drinking enough
water can make a
good performance a
great performance.

51. Fill Up With Fluids!
Our muscles, brains,
blood, and sweat are
mostly water. If we
do not have enough,
we don’t work right,
think right, lose
strength, and our
heart works harder.

52. 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.

53. Remember to drink
after your workout,
too.
A mouthful of water is
about an ounce. Four
big gulps from the
water fountain may
be as much as 1/2 a
cup!

54. Athletes working in
the heat can lose up
to 10 pounds in water
loss through sweat in
a workout.
That’s more than a
gallon of water!

55. Stay In The Clear
The color of your urine can help you determine how
hydrated you are. If your urine is clear or light yellow in
color, you are probably drinking enough fluids to keep
up with your activity level.

56. What About Fluid
Replacement Drinks?
Carbohydrates can add flavor but be careful
they aren’t in too high a concentration like
full strength (100%) juices and pop.
This can cause stomach problems and
dehydration.

57. 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
athlete's 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 bones
Grab some chocolate milk after your next workout! It tastes great, too!

58. Get Enough Sleep
Aim for 9 hours per night!
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!

59. 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!

60. 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

61. Weighing In…
Sports that emphasize
appearance and a lean
body are at a higher
risk for developing an
eating disorder than
those who require
more muscle mass,
such as football or
weight lifting.

62. Health Concerns for
High Risks Sports
Dancers
Swimmers
Divers
WrestlersGymnasts

63. 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….

64. 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.

65. Short lived results
may have long term
consequences. Poor
eating habits leave
you more prone to
illness and injury.
Make the right game
plan for eating right
and exercising to
help achieve your
goals.

66. 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

67. The Winning Game Plan
1. Making MyPlate a Winning Plan
2. Supplementing with
Supplements?
3. Making Muscles Work
4. Training Table Tips
PHOTOSOURCE:FREEDIGITALPHOTOS:avitkeawtavee

68. What’s On Your
Training Table?
What’s right is what works for YOU!
What you
eat EVERY
DAY plays a
bigger role!
Are pre-event
meals
“magic”?

69. 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.

70. Tricks for Timing?
A pre-game meal can’t make an
average athlete superhuman, but poor
planning can make the same person
miserable!

71. Avoid meals that you know make you crampy,
nauseous, gassy, or cause diarrhea.
That’s no
way to
compete!

72. This is not the time to try
something new – it should
be like a pair of old shoes
– familiar and comfortable
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.

73. Watch the Mealtime Clock If You …
Play contact sports
Lose your
appetite or have
a nervous
digestive
system
Exercise in the heat
Engage in a
high
intensity
sport

74. 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.

75. Not sure what
works?
Keep track of how
you felt before,
during, and after
the competition.

76. Make it a habit to eat right all
the time, not just competition
time.
It’s the day-to-day training
and preparation that makes
the difference, not a magic
meal!
Hard work and practice is the
key to success.

77. After the Final Buzzer

78. After the Final Buzzer
Eat a light meal to
recharge muscles!
Make sure to replace
your fluids with water
or a sports drink.
Fresh fruits and veggies are a
great energy replacer!
Timing is everything post-exercise. Try to get your
recovery food and fluids in within 60 minutes!

79. Questions?

80. WINNING THE GAME
Teaming Foods and Fluids
for Teen Athletes

81. References
1.Sports Nutrition, A Guide for the Professional Working With Active People, 2nd
Edition, Dan Benardot, PhD, RD, Sports and Cardiovascular Nutritionists,
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 Nutrition
Specialist, University of Nebraska-Lincoln Extension.
4. Water: The Nutrient. Linda Boeckner, RD, PHD, Extension Nutrition Specialist,
University of Nebraska-Lincoln Extension.
http://www.ianrpubs.unl.edu/epublic/live/g918/build/g918.pdf
5. The Dairy Download,
http://www.nationaldairycouncil.org/PressandMedia/DairyDownloadNewsletter/P
ages/DairyDownload_2012_01.aspx#Article_7
6. How Should You Spend Your Calorie Salary, Alice Henneman, MS RD,
Extension Educator, UNL Extension, 2012.
7. Eat to Compete, Iowa State Extension
8. Picture Resources – Microsoft Clip Art Gallery

82. References
Extension is a Division of the Institute of
Agriculture and Natural Resources at the
University of Nebraska–Lincoln cooperating
with the Counties and the United States
Department of Agriculture.
University of Nebraska–Lincoln Extension
educational programs abide with the
nondiscrimination policies of the University of
Nebraska–Lincoln and the United States
Department of Agriculture.