Sports Nutrition Nutrition and Prevention

Frederick T. Sutter, MDCenter For Wellness Medicine

171 Defense HighwayAnnapolis, MD410 224 4446

Keys to nutritional support for the young athlete:

Hydration-timing, quantity, quality -- water is best

Adequate calories to meet energy output plus BMR

Rest/recovery/sleep/immune function

Nutrients to support a training effect

Nutrients for repair and renewal

Whole foods --the kind that are on the perimeter of the supermarket -- are the best fuel

If you want to put on muscle, sleep 8-9 hrs/night

Protein is a key nutrient - put the effort here, the carbs usually will follow with ease

Protein Most important for muscle and connective tissue building/repair

Do a protein diet assessment --target RDA/AI Males 9-13y 34 g/day; 14-18y 52 g/day; 19+y 56 g/d Females 9-13y 34 g/day; 14+y 46 g/day Range for individual athlete 0.8g/kg/day up to 1.3g/kg/day

If intake is low, can take as a protein smoothie with various fruits, even some veggies, offer hummus with cut veggies as a snack or real peanut butter (no sugar added) on an apple

Protein shake as a snack before/after practice or on the run-instead of sugary snacks

Healthy Fats Dietary Reference Intake: Total Fat AMDR* 25-35 g/day, males

and females 9-18 y, 19+y 20-35 g/day All fats contain 9 cal/gm Help with satiety and sleep Examples of healthy fats:

AvocadoCoconut Oil-best MCT content good endurance fuel/easy snack,

well tolerated, easily mobilized fuelMayonnaiseOlivesCold-pressed extra virgin olive oilWalnut oil *Acceptable Macronutrient Distribution Range

Sports Drinks: Purpose

Support hydration for the athlete-more fluid consumption due to taste

Replace minerals/electrolytes (sodium, potassium, magnesium)

Provide fuel to sustain effort; consider gels/ light food for events over 2 hrs

Formulations are designed for: before, during and after event

Recovery formulas are usually a carb and protein formula (4:1 CHO:Pro)

They are NOT “Energy” Drinks

Consider obesity/dental risks with continuous or overconsumption

Energy Drinks: Purpose Usually include carbohydrates, minerals, electrolytes and amino acids

(taurine, L-carnitine, creatine ), along with stimulants (caffeine, guarana, ginseng, ma huang)

Frequently associated with higher caloric content- up to 270 calories per serving

Typical caffeine servings: soft drink 24-50mg, coffee 75-150mg, energy drinks similar range, but do not display caffeine content on label and can provide up to 500mg per serving

Guarana seeds have 2-10% caffeine; coffee beans have 1-2% caffeine

Read the label!What’s Best…

• Cane sugar• Brown rice syrup• Maltodextrin/maltose• Sea salt/minerals• Na, K, Mg• Glucose• Lower calories (10-70 cal)

What’s not…• Artificial sweeteners:

acesulfame, aspartame, sucralose

• Artificial colors• Stimulants: caffeine,

ginseng, guarana, yerba mate’

• High Fructose corn syrup

Timing for Sports Drinks Before: Meal 1.5-2 hrs.; snack/drink 30-45 min. During:

45-60 min.-water is best, electrolyte tabs60-90 min.-low cal sports drinks 5-50 Cal1 1/2 - 2 hrs.- 100-300 Cal plus lytes2+ hrs.- endurance drinks, ↑ Cal and lytes

After exercise- fruit and protein smoothies, recovery drinks (4:1 Carbohydrate to protein)

Questions?

For a physician referralcall askAAMC at

443-481-4000or toll-free at 800-MD-NURSE

For more information about AAMC visit www.aahs.org