The Healthy Athlete Nutrition, Hydration, & Sleep in Youth Sports

What Should I Eat Before Competition?

• Key Concepts

– Adequate calories

– Balanced nutrients

– Consistent meals

– Fuel timing

Energy Balance Caloric Requirements

Age 14-18

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Sedentary 2200 2000

Moderate 2800 2000

Active 3200 2400

Calories In Calories Out

• Digestion

• Metabolism

• Physical Activity

• Carbs = 4 kcal/gram

• Protein = 4 kcal/gram

• Fat = 9 kcal/gram

Balance Nutrients

Carbohydrates

45 – 55%

Protein

10 – 30%

Fat

25 – 35%

Carbohydrates

• Major source of energy

• Synthesized into glycogen

• Guidelines

– Endurance:

• 7.0 – 10.0 g/kg per day

– High Intensity

• 5.0 – 8.0 g/kg per day

– Pre-training

• 1.0 – 4.0 g/kg 1-4 hrs prior

– Post-event refueling

• 1.7 g/kg within 2 – 3 hours

Protein

• Contain amino acids

• Maintain/build muscle

• RDA for protein is

0.8 – 1.2 g/kg per day

– Strength athletes:

1.6 – 1.7 g/kg per day

– Endurance athletes:

1.2 – 1.4 g/kg per day

Protein

• 1/2 chicken breast

• 1 c breakfast cereal

• 2 small eggs

• 1¼ c cow’s milk

• 1 c yogurt

• 2 cups cooked pasta

• 3 cups rice

• 2 c broccoli

• ½ c nuts or seeds

• ½ c legumes or lentils

• 2 c spinach

• ½ c quinoa

10g of Protein are found in:

Fat

• 25 – 35% calories

should come from fat

• Healthy fats

– Plant oils

– Soft margarines

• Unhealthy fats

– Saturated fats

– Trans fats

Meal Planning

• Pre-exercise

– 1 – 2 hours in advance

– 200 – 500 kcal

– Easily digestible

carbohydrates

– Avoid high fat, fiber

– Familiar foods

What should I eat after competition?

• Within 30 minutes, and again within 1 – 2 hrs

• Allows glycogen synthesis

• Content – High carbohydrate

– Moderate protein

– Nutrient Dense

• Examples – Yogurt, almonds and fruit

– Banana with peanut butter

– Sports bar + orange slices

– Nut butter on whole grain toast

– Veggies and hummus

– Whole-grain breakfast cereal, milk, fruit

– Sandwich (meat, cheese, veggie)

– Salad and hard boiled egg

– Quinoa salad with roasted veggies

Are Energy Bars A Good Idea?

• Ingredients

– Seeds

– Nuts

– Peanut butter

– Whole grains

– Dried fruit

• Content

– Sugar < 10 – 12 g

– Protein = 5 – 10 g

How Do I Hydrate Effectively?

• Optimal Athletic Performance

– Loss of 1% body weight has detrimental effect

• Heat Illness

– Loss of 3% body weight increases risk

• Up to 75% of youth athletes age 8 – 18 arrive

to practice already dehydrated!

Hydration

• Symptoms of dehydration

• Objective assessment of hydration status – Pre- and post- participation weight

– Urine specific gravity

– Thirst scale

– Thirst

– Irritability

– Fatigue

– Weakness

– Nausea

– Headache

– Muscle cramping

– Dizziness or lightheadedness

– Dark yellow urine

– No desire to urinate

– Difficulty paying attention

– Decreased performance

Hydration

• Pre-exercise (WATER)

– 1 – 2 hrs prior: 16 – 20 oz.

– 15 – 30 min prior: 8 – 16 oz.

• During exercise

– 4 – 8 oz. every 15 – 20 min

– If > 60 min dilute sports drink

• Post-exercise (WATER)

– 16 oz. for each pound lost

• Avoid over-hydration

Are Sports Drinks A Good Idea?

• For exercise > 60 minutes

– Replace sweat nutrients

– Replenish carbohydrates

• Guidelines

– 6 – 8% carbohydrate

– 0.5 – 0.7g/L sodium (Na)

What Supplements Should I Consider/Avoid?

• 66% of student-athletes > 16 years old use dietary supplements

• Most commonly used – Protein

– Caffeine

– Creatine

• Most common reasons – Muscle strength

– Endurance

– Performance

– Appearance

Protein

• Mechanism of Action – Builds, maintains and repairs

muscle

• Evidence – Numerous trials

– Optimizes muscle training response during exercise and recovery

• Safety – 2.0g/kg

– No adverse effects

• Whey – fast digesting

• Casein – slow digesting

• Soy-based – least effective

Beet Juice

• Mechanism of Action – Dilates blood vessels in exercising muscle

– Reduces oxygen use, improves energy production

• Evidence – Limited clinical trials

– Conflicting results

– Might improve performance and endurance

• Safety – No safety concerns for short-term

– Recommended dose: 16 ounces

– No adverse effects reported

Creatine

• Mechanism of Action – Helps supply muscles with energy for

short-term, anaerobic activity

• Evidence – Numerous trials

– Beneficial for high-intensity, intermittent activity

– May increase strength, power, and work

– Of little value for endurance sports

• Safety – Safe at typical doses

– Loading dose of 20 g/day for up to 7 days

– 3 – 5 g/day for up to 12 weeks

– Weight gain due to water retention;

– Nausea, diarrhea

– Muscle cramps, muscle stiffness, heat intolerance

Caffeine

• Mechanism of Action – Blocks activity of the neuromodulator

adenosine;

– Reduces perceived pain and exertion

• Evidence – Numerous trials

– Might enhance performance in endurance activities

– Might enhance performance in intermittent, long-duration activities

• Safety – Safe up to 400 – 500 mg/day for ADULTS

– Insomnia, restlessness

– Nausea, vomiting

– Tachycardia, arrhythmia

– Risk of death with acute dose of 10 – 14g

How Much Sleep Do I Need?

• Adequate sleep essental for peak performance

Recommendations for Sleep Duration

Age Duration

3 – 5 Years 10 – 13 hours

6 – 13 Years 9 – 11 hours

14 – 17 Years 8 – 10 hours

18 – 64 Years 7 – 9 hours

Sleep

• Sleep Hygiene

– Consistent waking and bedtimes

– Avoid regular napping

– Do not lie in bed awake > 10-15 min

– Use the bed only for sleep

– Avoid physical activity within 2-3 hrs of bedtime

– Limit evening caffeine or other stimulant intake

– Eat breakfast consistently, stay well hydrated

– Schedule one hour of relaxation prior to bedtime

Orthopaedic & Neurosurgery Specialists

Resources

• American Academy of Pediatrics

• American College of Sports Medicine

• American Orthopaedic Society for Sports Med

• American Dietetic Association

• NIH Office of Dietary Supplements

THANKS

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