Teaming Foods and Fluids

for Teen Athletes

High School Hot Spots

• Not eating enough

• Don’t know how much to eat

• Don’t eat enough calories

• Don’t make good food choices

• Don’t know a lot about nutrition

• Don’t eat enough calories for competition and growth!

Zoning in on the Diet for YOU!How Much More Do Teens Need?

• Type of activity

• Intensity of the workout

• Frequency of the activity

15

30

55

0

10

20

30

40

50

60

Protein

Fat

CHO

Carbohydrates

• Simple “carbs” – sugars – starches

• Complex “carbs” – whole grains– fruits – vegetables – high “fiber” foods

The Power in Carbs

• Energy for exercise from carbs

• Body uses muscle glycogen stores - the major source of fuel in the first 1/2 hour of activity

• After 90 - 120 minutes, energy fueled from blood glucose stores

Why Do We Need Carbohydrates?

• Energy source– Moderate workouts need less carbs than

high workouts

• Available source of energy to stop “hitting the wall”“hitting the wall”

Fat - How Low Do You Go?

• NEED TO DECREASE FAT– Does anyone in your family

have a history of heart disease or have high blood pressure?

– Do you need to lose body fat?

– Do you eat a high fat diet?– Do you train or compete

aerobically more than 60 minutes per day?

• NEED TO INCREASE FAT– Do you have trouble keeping

weight on and eat a low fat diet?

– Do you eat less than 30 grams of fat per day?

– Do you feel hungry but eat a lot?

– Do you not eat a lot of foods because they have too much fat?

Fats - Fuel for Fitness

• “The more you restrict a food or food group in your diet, the greater the chance is that an important nutrient is lacking”

Packing in Protein?

Losing the Battle with Protein?

• Vegetarians eating no animal protein

• Low calorie intake

• Growing taller

Protein Muscle Myths

True or False - “Teen athletes need high protein diets to build muscle mass”

FALSE! Teen athletes need enough protein to meet growth and training needs!

Protein/Muscle Partnership

• Provides building blocks for body tissues• Athletes require a little bit more than average• Additional protein and amino acid intake DOES

NOT build larger muscles or increase muscle tissue growth during training

• Need to develop muscles to their maximum by training and hard work

Max Your Muscles

• Stronger muscles can improve performance.

• Stronger muscles can increase speed when running, force when throwing or endurance in any athletic event.

Twitch Talk

• Fast-Twitch Fibers work rapidly but tire quickly.

• Slow-Twitch Fibers don’t work as fast, but they have greater endurance.

• Intermediate-Twitch Fibers produce more power than slow-twitch but can be trained to have high aerobic capacity.

Breathing Basics

• Aerobic Exercise

• Anaerobic Exercise

• Muscle Uses

Anaerobic Exercise

• Football

• Baseball

• Short Distance Track & Field Events

Aerobic Exercise

• Cross Country

• Marathons

• Long Distance Swimming

Uses of Muscles During Exercise

• Uses all types of twitch muscles• Each can store glycogen but they can’t

share it• Exhausted muscles can be restored with a

high CHO diet within 24 hours• Choose complex CHO to restore muscle

Making Muscle Mass

• Follow a good training program

• Get enough sleep

• Follow a good nutrition program

• Have good eating habits

How Do You Build Muscle?

• Pounds of Meat?

• Dozens of Eggs?

• Gallons of Whole Milk?

• Packets of Protein Powder?

Weighing In…

• Both a sports and social issue

• Too many restrictions can slow growth and development during teen years

The Growing Rate for Girls

• Fastest between 10 - 14

• 10” taller

• 40-50# heavier

• Slows after 14 - 15

• Weight added all over!

The Growing Rate for Guys

• Fastest between 12 - 16• 12” taller• 50 - 60# heavier• Shoulders broaden• Muscles grow and strengthen• Fat deposits decrease and muscle

increases

Does Cutting Back Cut Out Too Much?

• Loss of muscle• Lower BMR• Can’t maintain body

weight• Body temperature

changes• Low blood and plasma

volumes• Reduction in cardiac

output

• Loss of electrolytes• Decreased renal blood

flow• Depletion of liver

glycogen stores• Decrease in work

performance• Decrease in muscular

strength

Health Concerns for High Risks Sports

• Wrestlers

• Gymnasts

• Dancers

• Swimmers

• Divers

Disordered Eating Disasters

• Discourage unnecessary weigh-ins• Look for warning signs of eating disorders

– “Forgot” to eat– Weight loss– Avoiding food activities– Critical– Diuretics/laxatives– Withdrawal/low self esteem– Declining performance

Lethal Weight Loss for Wrestlers

• 3 collegiate wrestlers die from rapid weight loss programs to qualify for competition

• Common weight loss tactics used: – dehydration – hyperthermia– restricted food and fluid intakes – vapor-impermeable suits– exercising in hot environments

Weight Woes

• It’s expensive to buy enough food…

• I don’t like to cook…• There is no food

around when I want to eat…

• I don’t like eating breakfast

• I don’t have time to eat between going to class, working, studying, training, and competing…

• I feel sick after I eat• I eat a lot, but I am

still losing weight• I don’t know!

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

Fill’er Up With Fluids!

• Sweating it out

• Thinking of thirst

• Body language for more liquids

When to Water?

• Drink before, during, and after your workout!

• Water comes in all shapes and sizes

Fluid Facts

• Kids give off more heat during exercise • Kids can’t handle the heat as well

– Heat Cramps– Heat Exhaustion– Heat Stroke

• Kids take longer to get used to the heat during workouts

• Kids don’t sweat as “efficiently”

Magic Vitamins and Minerals?

• Competitive edge?

• When do you need a supplement?

• What’s important to teens?– Calcium– Iron– Zinc

Supplement Safety

• Not tested for safety or effectiveness

• Give false sense of security and can encourage poor eating habits

• There are no supplements that will make you grow “larger, stronger, or faster” by magic

• Expensive!

How Powerful Are Protein Supplements?

Keys to Supplement Success?

• Amino Acids

• Creatine

• Liquid Meal Replacers

Amino Acids

Real Deal or False Hope?Amino Acids = 200-500 mg/tablet

One Ounce Meat 7000 mg per serving

Creatine

Muscle Magic?

Harmful Habits

• Steroids

• Caffeine

• Sugar

What’s On Your Training Table?

Choosing Your Food

• What sport are you competing in?

• Variety is the spice of life!

• Good choices are great - bad choices can be disastrous!

Tricks for Timing?

Keep It Simple!

• Eat foods you like!

• Eat the same kinds of foods you eat all the time – now is not the time to try something new!

How to Handle the Butterflies!

Watch the Mealtime Clock If You …

• Play contact sports

• Lose your appetite

• Have a nervous digestive system

• Exercise in the heat

• In a high-intensity sport

Munch Your Lunch

• Hunger pains

• Get shaky or weak

• In an endurance event

After the Final Buzzer

• Refill on fluids• No heavy foods• Crunch on carbs

Being a Champion Eater• Most of my meals contain at least three different foods…• Over the course of a week, my meals have at least 10 different foods…• I plan what I am going to eat before I get hungry…• I keep non-perishable foods with me so I am never caught without food

when I am hungry…• I make sure I get at least 6 servings of breads and cereals each day…• I choose my foods based on what I have already eaten to try to get a

balanced diet…• I try to get at least 3 different servings of milk, yogurt, or cheese each day…• I keep water, juice, milk, of other beverages close at hand during the day…• I make sure to eat at least 2 servings of meat, poultry, fish, dairy products,

beans, eggs, or nuts each day…• I eat at least 5 servings of fruit and vegetables each day…

Special thanks to Linda Boeckner, PhD, RDExtension Nutrition Specialist

University of Nebraska Cooperation Extensioncooperating with the Counties andthe U.S. Department of Agriculture