sports nutrition for kids & teens

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Sports Nutrition for Kids & Teens Leah Esplen, MSc (BPK) [email protected]

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Sports Nutrition for Kids & Teens. Leah Esplen, MSc (BPK) [email protected]. Why?. Kids and teens are not just smaller adults They need enough energy and nutrients to sustain growth, development, repair and physical activity - PowerPoint PPT Presentation

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Page 1: Sports Nutrition for Kids & Teens

Sports Nutrition for Kids & Teens

Leah Esplen, MSc (BPK)[email protected]

Page 2: Sports Nutrition for Kids & Teens

Why? Kids and teens are not just smaller adults

They need enough energy and nutrients to sustain growth, development, repair and physical activity

There are periods of rapid growth and development during which needs increase even more

These growth spurts are driven by different mechanisms but the result is the same

Page 3: Sports Nutrition for Kids & Teens

Early Growth Velocity ~ 5-15 cm/yr

Driven by Growth hormone (GH) and Insulin-like growth factor 1 (IGF-1)

Early growth spurt then deceleration

2/3 of children have a growth spurt at age 7-8

Increased growth velocity of legs rather than trunk

Page 4: Sports Nutrition for Kids & Teens

Pubescent Growth Driven by sex steroids

Growth spurt results in an acceleration of trunk length growth velocity rather than legs

15% of final height is attained

Girls start and attain PHV 2 years earlier than boys

50-80% of the 1500g of the calcium that is accrued from birth to age 20 is from the 2-4 years of pubertal growth

Page 5: Sports Nutrition for Kids & Teens

Early and Pubertal Growth

Bass et al., 1999

Open dots represent average length/height

Closed dots represent bone mineralization

Page 6: Sports Nutrition for Kids & Teens

Assessment Food intake checklists

24-hour food recall

An adequate diet provides enough energy for physical activity and to maintain weight over the short term

Weight gain should occur over the long term but increases in muscle mass and height also need to be taken into consideration.

Page 7: Sports Nutrition for Kids & Teens

Education Familiarize them with Eating Well With

Canada’s Food Guide

Allow them to help prepare meals and snacks

Prepare meals and snacks ahead of time

Talk to them about meal and snack timing

Choose one adventurous meal a week

Page 8: Sports Nutrition for Kids & Teens

Canada’s Guide to Healthy Eating

Page 9: Sports Nutrition for Kids & Teens

Meeting Nutritional Needs: Energy for Boys

3-8 years Estimated Energy Requirement (EER)=

88.5 – (61.9 * age) + Physical Activity Coefficient (PA) * {(26.7 * weight in kg) + (903 * height in m)} + 20

9-18 years EER = 88.5 – (61.9 * age) + Physical

Activity Coefficient (PA) * {(26.7 * weight in kg) + (903 * height in m)} + 25

Page 10: Sports Nutrition for Kids & Teens

Meeting Nutritional Needs: Energy for Girls

3 – 8 years: EER = 135.3 – (30.8 * age) + PA {(10 *

weight in kg) + (934 * height in m)} + 20

9 – 18 years: EER = 135.3 – (30.8 * age) + PA {(10 *

weight in kg) + (934 * height in m)} + 25

Page 11: Sports Nutrition for Kids & Teens

Physical Activity CoefficientsSedentary Typical daily living activities (eg. Household tasks, walking to the bus)

Low ActiveTypical daily living activities PLUS 30-60 minutes of daily moderate activity (eg. Walking at 5-7 km/h)

ActiveTypical daily living activities PLUS at least 60 minutes of daily moderate activity

Very ActiveTypical daily living activities PLUS at least 60 minutes of daily moderate activity PLUS an additional 60 minutes of vigorous activity or 120 minutes of moderate activity

Boys 3-18 y

1.00 1.13 1.26 1.42

Girls 3-18 y

1.00 1.16 1.31 1.56

Page 12: Sports Nutrition for Kids & Teens

Meeting Basic Nutritional Needs

Carbohydrate: 45-65% of Energy Intake

Fat: 25-35%› Omega-6 (linoleic): 5-10%› Omega-3 (alpha-linolenic): 0.6-1.2%

Protein: 10-30%

However, this gets a little more complicated when we are dealing with athletes

Page 13: Sports Nutrition for Kids & Teens

Meeting Nutritional Needs: Carbohydrate

Girls & boys 9-18 years: › 130g/day (minimum)

Athletes: › 7-10 g/kg/day with more CHO for activities that include

higher intensity and volume.

Fibre› Girls 9-18 years: 26 g/day› Boys 9-13 years: 31 g/day, 14-18 years: 38 g/day

Page 14: Sports Nutrition for Kids & Teens

Meeting Nutritional Needs: Carbohydrate

Children & teens rely more on dietary sources of CHO than stored sources.

They also derive more of their energy from fat rather than carbohydrate during moderate intensity exercise and so produce less lactic acid than an adult would, ie. Higher lactate threshold

Children and teens can tolerate short bursts of activity, such as sprints, very well

Page 15: Sports Nutrition for Kids & Teens

Meeting Nutritional Needs: Fat

No specific recommendations for overall fat intake but…

Omega-6 (linoleic): › Males 9-13 -> AI = 12 g/day, 14-18 -> 16 g/day› Females 9-13 -> 10 g/day, 14-18 -> 11 g/day

Omega-3 (alpha-linolenic)› Males 9-13 -> 1.2 g/day, 14-18 -> 1.6 g/day› Females 9-13 -> 1.0 g/day, 14-18 -> 1.1 g/day

Page 16: Sports Nutrition for Kids & Teens

Meeting Nutritional Needs: Protein

Girls and Boys 9-13: 0.95 g/kg/day Girls and Boys 14-18: 0.85 g/kg/day

Athletes may need up to 1.5 g/kg/day

So far, the dangers of excess protein have been associated with the source of protein. Animal sources of protein typically contain higher amounts of cholesterol and saturated fats.

High protein intake may be dangerous in people who have kidney issues.

Page 17: Sports Nutrition for Kids & Teens

Fluid Needs Girls

› 9-13 years -> 2.1 L/day› 14-18 years -> 2.3 L/day

Boys› 9-13 years -> 2.4 L/day› 14-18 years -> 3.3 L/day

Teach them to take a look after urinating, pale is perfect, dark is dangerous

Page 18: Sports Nutrition for Kids & Teens

Fluid Needs If urine is dark, continue hydrating until it is pale Rehydrate with plain water unless activity was

continuous for over an hour

Guideline for young athletes: drink periodically until you’re not thirsty anymore, and then another few gulps (Bar-Or, 1995)

<10 yrs =125 mL beyond thirst, >10 yrs = 250 mL beyond thirst

Avoid vitamin waters and energy drinks!

Page 19: Sports Nutrition for Kids & Teens

Fluid Needs Dangers of hypohydration vs. hyponatremia Hypohydration – under-hydration, includes the

classification ‘dehydration’› Functional losses with only 10% dehydration

Hyponatremia – low blood electrolytes (sodium)› Presents very similarly to dehydration but involves

swelling of the nerves – if suspected go immediately to ER and tell them the person was in the water.

Page 20: Sports Nutrition for Kids & Teens

Meeting Nutritional Requirements: Micronutrients

Generally speaking, since there is an increase in energy intake there will be a corresponding increase in micronutrient intake so there is no need for a supplement in the absence of disease or disorder

Some specific nutrients to watch for: calcium, iron & zinc

Page 21: Sports Nutrition for Kids & Teens

Meeting Nutritional Requirements: Micronutrients Calcium: › Girls and boys 9-18 years -> 1300 mg/day

Iron:› Girls and boys 9-13 years -> 8 mg/day› Girls 14-18 years -> 15 mg/day› Boys 14-18 years -> 11 mg/day

Zinc: › Girls and boys 9-13 years -> 8 mg/day› Girls 14-18 years -> 9 mg/day› Boys 14-18 years -> 11 mg/day

Page 22: Sports Nutrition for Kids & Teens

Glycemic Index Represents the speed in which glucose

appears in the blood High GI -> glucose appears very quickly Low GI -> glucose is slowly released over time

Does NOT represent how much glucose (CHO) is actually in a food

Page 23: Sports Nutrition for Kids & Teens

Glycemic Index

Low GI foods are more sustaining whereas high GI foods allow for faster storage of glucose by the tissues (more dramatic insulin response)

The timing and content of pre & post exercise foods is important to an athlete’s performance

Page 24: Sports Nutrition for Kids & Teens

Timing & Content for Training Eat a low GI breakfast 2-4 hours prior to training

to help restore liver and muscle glycogen content.

If necessary, eat a medium GI snack in the hour before training.

If training for more than 60 minutes, include small high GI snacks and fluid.

Page 25: Sports Nutrition for Kids & Teens

Timing & Content for Training After strenuous training, eat a snack composed of

1 g of protein for every 4 g of CHO.

Drink fluids as necessary.

Resume a regular meal pattern as soon as possible after training.

Page 26: Sports Nutrition for Kids & Teens

Timing & Content for Swim Meets

Eat a low GI snack at least an hour prior to warm-ups to help restore liver and muscle glycogen content.

After warm-ups, eat a low-medium GI breakfast – if event is less than an hour away, eat a medium GI snack and then have a medium-high GI breakfast right after the race.

If a snack is going to be eaten, it should be high GI and be accompanied by water

Page 27: Sports Nutrition for Kids & Teens

Timing & Content for Swim Meets

Lunch should be relatively small and eaten right after the last race before lunch time. During meets with a designated lunch break, a larger lunch can be eaten after the last pre-lunch race.

After the last race of the day, snacks with a 1:4 protein: CHO ratio and water should be consumed until parents can get off the deck and a regular meal pattern can be resumed.

Rest and repeat!

Page 28: Sports Nutrition for Kids & Teens

Examples of food Low-GI breakfast: fruit smoothie with flax

seeds, spinach and tofu, homemade egg & cheese muffins on whole wheat

Small medium-GI food: trail mix with fruit and candy, half a peanut butter sandwich

High-GI snacks: rice cakes, those delicious gummies from the coaches!

1:4 protein to CHO recovery foods: chocolate milk, smoothie with dairy or dairy substitute base

Page 29: Sports Nutrition for Kids & Teens

Female Athlete Triad

www.fasterskier.com

Page 31: Sports Nutrition for Kids & Teens

Thank you and have a great season!