The Youth-Nex Conference on Physical Health and Well-Being for Youth, Oct 10 & 11, 2013, University of Virginia
"Game Breaking Nutrition: Athletic & Academic Development of the Young Athlete" - Randy Bird
Bird is the Director of Sports Nutrition for the University of Virginia.
Panel 3 - As we understand more about what defines good nutrition for youth, we are also increasingly understanding the importance of instilling healthy eating habits for youth in the context of family, school, and sport. This varied panel covers major topics within this under-considered but important area of youth development.
Website: http://bit.ly/YNCONF13
5. Eat a Variety of Foods
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Red
Yellow/Orange
White
Cherries
Craisins
Cranberries
Raspberries
Red Bell Peppers
Red Cabbage
Strawberries
Tomatoes
Watermelon
Butternut Squash
Canola Oil
Cantaloupe
Carrots
Grapefruit
Oranges
Peaches
Pineapples
Pumpkin
Sweet Potatoes
Tangerines
Yellow Bell Peppers
Apples
Bananas
Cauliflower
Onions
Pears
White Peaches
White Potatoes
6. Eat a Variety of Foods
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Green
Blue/Purple
Brown
Asparagus
Broccoli
Brussels Sprouts
Collards
Green Bell Peppers
Green Olives
Guacamole
Kale
Mustard Greens
Romaine Lettuce
Spinach
Black Olives
Blackberries
Blueberries
Plums
Prunes
Purple Grapes
Raisins
Almonds
Walnuts
Peanuts
Pecans
Sunflower Seeds
Wheat Germ
Olive Oil
7. What are Carbohydrates?
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The primary fuel source for
athletes!
Carbohydrates are NOT
fattening.
They get used for energy,
leaving little to be converted
to body fat.
8. What about low-carbohydrate diets?
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None. Athletes need carbohydrates to provide energy
to working muscles.
Without carbohydrates, your performance and health
can suffer. Consider these side effects:
Fatigue
– Limited menu choices
Irritability
– Bad breath
Nutrient deficiencies
Diminished athletic performance
9. Carbohydrate Sources
Slow/Moderate: Eat Daily
Fast: Eat Only on “Intense” Days
Fresh Fruit
Beans, All Varieties
Lentils
Corn
Peas
Squash
Sweet potatoes
Whole grain breads/rolls
High fiber cereals (4 grams or more)
Brown, wild, or black rice
Pasta
Quinoa
Oatmeal
Milk (Plain or Chocolate)
Yogurt
Cereals (less than 4
grams of Fiber)
Poptarts
Cereal bars
Doughnuts
Pancakes
Waffles
White rice
White bread
Bagels
White potatoes
Hashbrowns
Pretzels
Corn chips
Crackers
Rice cakes
Ketchup
Honey
Molasses
Sports drinks
Fruit drinks
Maple syrup
Soda
Candy
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10. What about Protein?
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Protein builds and repairs
muscle.
Protein produces hormones.
Protein supports the immune
system.
Protein replaces red blood cells.
11. How much protein do athletes need?
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Most people get enough protein.
You need about 0.55 to 0.8 grams of protein per
pound of body weight each day.
Weight
100 lb
115 lb
130 lb
150 lb
Protein g/day
55 – 80 g
65 – 95 g
70 – 105 g
80 – 120 g
12. What are the best ways to get
protein in foods?
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Food
5 oz. chicken breast (one half)
4 oz. lean sirloin steak
4 oz. turkey slices
1 cup mixed nuts
1 large hamburger
2 cups milk
2 eggs
2 Tbsp. peanut butter
1 oz. cheese
1 slice cheese pizza
Protein (grams)
42 g
34 g
25 g
23 g
22 g
16 g
12 g
8g
7g
7g
13. What about Fat?
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Fat is a substance in many hormones.
Fat helps control satiety (fullness
after eating).
Fat stores our fat-soluble vitamins (A,
D, E, K).
Fats deliver our essential fatty acids.
14. Fat continued
14
Fats that should be eaten
regularly:
Fatty fish (salmon)
Nuts
Olive Oil
Canola Oil
Flax Seeds
Sunflower Seeds
Oil-based dressings
Fats that should be limited:
Butter
Fried Foods
Saturated Fats (mostly
animal fat)
Trans Fats (partially
hydrogenated oils)
15. Omega-3 Fat
Necessary for Brain Development:
DHA plays a role in neurogenesis, neurotransmission, and
protection against oxidative stress
Studies done on rats show potential protection
from concussions
Food Sources:
Salmon
Tuna (cans only have 20% of tuna steaks)
Walnuts
Seeds (Flax & Chia)
Supplements: Fish Oil, Krill Oil, Algal DHA Oil
16. Iron
Necessary for:
Hemoglobin & Myoglobin formation
(Transporting oxygen to all cells)
Electron transfer (creating energy)
Needs increase during adolescence
Food Sources:
Meat
Beans
Whole grain products
Spinach
Dried fruit (Raisins, Figs, Dates)
17. Vitamin C
Besides it’s antioxidant activity, Vitamin C is
important for formation of connective tissue,
wound healing, immune function, iron absorption,
& formation of epinephrine
Food Sources:
Peppers
Citrus Fruits
Green Leafy Vegetables
Strawberries
Broccoli
18. Eat Early and Often
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Bigger Meals (3 per day) =
Insulin Spikes, larger
fluctuations in blood sugar
Smaller Meals (5-6 per day) =
Insulin Steady, stable blood
sugar
19. When to Eat
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Begin with Breakfast
On a daily basis, you should eat
every 3-5 hours (except for when
you are sleeping)
2 – 4 hours before practice
ASAP after a workout
20. Pre-Workout Fueling
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1. Eat 2 to 4 hours before a workout. This may
mean planning your meals at different times to
accommodate your workout schedule.
2. Choose high-carbohydrate foods that are
low in fat with a moderate amount of
protein. A whole grain bagel topped with
tomato slices and low-fat cheese, or breakfast
cereal and fruit with 2% milk or soymilk, are
both excellent choices.
21. Recovery: Don’t Miss the Window
As soon as you finish lifting
weights, you need a
combination of protein &
carbohydrates
If you can tolerate it, you
should get carbohydrates &
protein 1-hour before lifting.
Chocolate milk is a good
choice.
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22. Foods that can hurt Performance:
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1.
2.
3.
4.
Alcohol
Energy Drinks
Soft Drinks
Fried Foods
23. Rules to Live By:
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1.
2.
3.
4.
5.
6.
7.
8.
Eat breakfast daily
Eat every few hours (5-6 times daily).
Try to choose the least processed foods.
Eat a variety of colors.
Include a lean protein source at every meal.
Consume a combination of carbs and protein before
and after workouts.
Stay hydrated!
Get adequate sleep!
Hinweis der Redaktion
I’d like to share some of the most frequently asked questions sports nutritionists hear from athletes. Maybe some of these questions are ones you have yourself.
Most low carb diets come up short in delivering enough calories and carbohydrates – two important components for athletes to achieve peak performance. Carbohydrates provide energy as glucose to the brain and muscles. Carbohydrate foods are stored in muscle and liver as glycogen.
Many people on low carb diets suffer from negative side effects. Athletes need at least 50% of calories from carbohydrate throughout the day to keep muscle energy stores full. There are no “bad” carbohydrate foods, but some are better fuel sources than others. Optimizing glycogen stores means more fuel will be available for working muscles.
The optimal “sports diet” should include a variety of foods to supply the appropriate fuel for exercise without being overly restricted in any one area. Young athletes especially need a balanced diet to meet increased nutrient demands. The way you eat should be a healthy eating pattern you can follow the rest of your life.
Try this tip to get a balance of foods at your next meal. Picture a peace sign on your plate – fill two thirds of the plate with high carbohydrate foods, like whole grains, vegetables and fruit, and one third with protein foods, like lean meats, eggs, low fat dairy products or soy products. Include some fat since fat is a source of fuel for endurance exercise and is necessary to transport fat soluble vitamins.
Take a look at these sample body weights and dietary protein recommendations. Think about how many grams of protein you should eat per day. When you are in a muscle-building stage and strength training, aim for the upper range 0.8 g protein per pound of body weight.
Protein is used to repair and rebuild working muscles and it is needed for a healthy immune system. But protein is not an efficient fuel source for exercise.
Eating too much protein may lead to increased body fat, dehydration and an inadequate amount of carbohydrate.
Manore M et al. J Am Diet Assoc 100:1543-1556, 2000
Look at these common foods and their protein content. Try to include one protein food at every meal and in most snacks.
Ounce for ounce, all types of meat (red meat, pork, poultry, fish) have about the same amount of protein.
Plant foods such as dried beans, soy products, nuts, seeds and legumes are excellent sources of protein.
Dairy foods such as milk, yogurt and cheese provide protein and calcium for muscle and bone health.
Recovery after exercise is an important yet neglected part of the sports diet. It’s an ideal opportunity to restore the body’s glycogen or energy stores and refuel for the next game or practice.
The best time to replace used energy stores in the form of carbohydrate is within 30 minutes of finishing exercise. The longer you wait, the longer it takes your body to replenish stores.
Eating for recovery is especially important if you have more than one practice or game per day, such as in tryouts or tournament situations.
Having some sports drinks, salty snacks and a variety of foods in your recovery plan will help you meet your body’s electrolyte needs.