WINNING THE GAMETeaming Foods and Fluids

for Teen Athletes

WINNING THE GAMETeaming Foods and Fluids

for Teen Athletes

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

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

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.

IMPORTANT

WINNING THE GAMETeaming Foods and Fluids

for Teen Athletes

WINNING THE GAMETeaming Foods and Fluids

for Teen Athletes

Eating for ExcellenceEating for Excellence

Teen athletes need to fuel for growth AND competition.

Win the food and fitness game to …

• Achieve peak performance

• Grow to the fullest potential!

• Be as strong and as fast as possible!

The Winning Game Plan

1. Making MyPlate a Winning Plan

2. Supplementing with Supplements?

3. Making Muscles Work

4. Training Table Tips

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The Winning Game Plan1. Making MyPlate a Winning Plan

2. Supplementing with Supplements?

3. Making Muscles Work

4. Training Table Tips

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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.

EAT to COMPETE!Use MyPlate as your guide to filling your Training Table Plate!

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EAT to COMPETE!Use MyPlate as your guide to filling your Training Table Plate!

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EAT to COMPETE!Use MyPlate as your guide to filling your Training Table Plate!

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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!

Pro-tein15%

CHO55%

Fat30%

FILL ‘ER UP!

Carbohydrates are the best ENERGY FUEL

for the body.

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.

Fuel Storage

Glycogen is the major source of fuel the first 90 minutes of activity.

That’s enough for most high school

activities.

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.

Choose Winning Carbs!

GO for GRAINS! VARY your

VEGGIES

FOCUS on FRUITS

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.

Focus on unsaturated FATS for long lasting fuel and overall health.

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Olive and Plant Source OilsAvocados Nuts and Seeds Fish

Limit saturated FATS

X XButter and

Whole Milk Dairy Products

Fatty Meats Cocoa Butter, Coconut or Palm Oils

Photo S

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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!

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.

The Winning Game Plan1. Making MyPlate a Winning Plan

2. Supplementing with Supplements?

3. Making Muscles Work

4. Training Table Tips

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$upplement $afety

Or is it money down the drain?

The TRUTH about performance-enhancing substances…

Caffeine

Vitamins and Minerals

Herbal Supplements

Protein Supplements

Amino AcidsCreatin

e

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.

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.

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.

Is there something magic about vitamins and minerals?

Muscular

Minerals! Vital Vitamins!

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.

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!

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.

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!

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.

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

See to some “C”!

It helps your body absorb iron!

• 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

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

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.

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.

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

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!

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

Swallowing it!

The Winning Game Plan1. Making MyPlate a Winning Plan

2. Supplementing with Supplements?

3. Making Muscles Work

4. Training Table Tips

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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.

Increasing Muscle Mass

Muscle growth results from a safe training program and correct lifting techniques.

Follow a good training program.

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.

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

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.

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.

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!

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!

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.

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.

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!

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!

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!

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

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.

Health Concerns for High Risks Sports

Dancers

Swimmers

Divers

WrestlersGymnasts

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….

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.

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.

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

The Winning Game Plan1. Making MyPlate a Winning Plan

2. Supplementing with Supplements?

3. Making Muscles Work

4. Training Table Tips

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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”?

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.

Tricks for Timing?

A pre-game meal can’t make an average athlete superhuman, but poor planning can make the same

person miserable!

Avoid meals that you know make you crampy, nauseous, gassy, or cause diarrhea.

That’s no way to

compete!

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.

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

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.

Not sure what works?

Keep track of how you felt before, during, and after the competition.

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.

After the Final Buzzer

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!

Questions?

WINNING THE GAMETeaming Foods and Fluids

for Teen Athletes

WINNING THE GAMETeaming Foods and Fluids

for Teen Athletes

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/Pages/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

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.