Sports Nutrition for the Teen Athlete (14 18 years)

Jennifer Severide

Nutrition in a Nutshell
As an athlete, energy needs increase and it is important to be aware of where your energy is coming from and how much you are getting. Whether youre going for an afterschool training session, doing two-a-days, or its the night before a big game, the food youre eating can impact how you perform. Its important to get into good nutrition habits early so that as you progress as an athlete, you remain in the best condition possible to stay on top of your game.

Calories and Energy

You acquire energy from the calories you consume in food. In order to know how many calories you should be consuming, you first need to know how much energy you expend each day. Your total daily energy expenditure (TDEE) is the sum of your resting metabolic rate (RMR), dietinduced thermogenesis (DIT), and thermic effect of exercise (TEE). This value will vary depending on your weight, height, age, and gender. TDEE = RMR + DIT + TEE Maintaining energy balance by meeting your daily energy requirements with caloric intake optimizes physical performance by maintaining lean body mass, training responsiveness, and immune function. Energy cost of various activities: Activity kcal/min Examples Resting 1 Sleeping, lying on the couch Sitting and standing, driving, Very light activities 3-5 cooking, playing on the computer Light activities 5-7 walking (slow), horseback riding Jogging, soccer, volleyball, racquet Moderate activities 7-9 sports Running (10-13km/h), cross-country Strenuous activities 9-13 skiing Very strenuous activities >13 Running (>14km/h), cycling To determine caloric intake: a 3+ day dietary analysis would allow you to determine the average number of calories you intake each day *recommended to choose 2 weekdays and 1 weekend day Check out www.cronometer.com/

Carbohydrates
Carbohydrates should be your main source of energy, making up about 50% of your caloric intake. With your high-intensity energy needs its important to consume enough carbohydrate to maintain bloodglucose levels and restore muscle glycogen stores. Insufficient carbohydrate intake can lead to inadequate stores of glycogen and premature fatigue, which forces the body to rely on other, less effective, fuel sources and can compromise performance. Carbohydrate needs are based on body weight and intensity of activity. So its important to know what type of activity or training youll be doing in order to determine what you should be eating beforehand! How much per day? Moderate intensity training Moderate-heavy training Extreme endurance (3+ hrs/day) 3-5 g/kg 5-8 g/kg 8-10 g/kg

Fiber
Dietary fiber is necessary for good health, in part because it helps maintain bowel function while assisting in the maintenance of normal blood glucose levels. Males: 38 g/day Females: 26 g/day

Sources: Fruits, vegetables, grains, beans, milk, nuts, sugar, potatoes, pasta.

Carbs before, during, and after exercise: When? How much? 24-48 hours: 8-9 g/kg 3-5 hours: 45 g/kg 1 hour: 1-2 g/kg 70 g/hour 1-1.2 g/minute Details Pre-event loading In the hours before training or competition you should have a fairly large meal with ~140-330g of CHO. 4-5 g CHO/kg BW in variable form. Complex CHO's, low GI foods If more than 45 minutes effects can be beneficial. Mixed CHO's. The two hour window to optimize glucose uptake into muscle (the sooner the better) - glycogen resynthesis.

Before Exercise

During Exercise After Exercise

Protein
Protein needs for athletes are slightly higher than for the general population and should make up between 10 and 15% of your total diet. Protein plays a key role in building, maintaining, and repairing muscle and body tissues. Its important to get an adequate intake to keep protein stores in balance and to optimize performance. How much protein per day? Type of Training Amount Sources Strength Training 1.3 - 1.5 g/kg Meat, fish, milk, eggs, nuts Endurance Training 1.0 - 1.3 g/kg Beans, lentils, seeds, grains * With sufficient caloric intake for your activity levels, you should be able to acquire adequate intake of protein through diet alone. Protein After Exercise: Timing of protein intake is important; similar to carbohydrates a window of opportunity exists to help the body recover. Athletes should consume protein in the first hour after exercise to help with muscle growth and repair. 8-10 grams in the form of low-fat chocolate milk, yogurt smoothie, handful of nuts, etc.

Fats
You may need to limit fat in order to have a higher intake of carbohydrates and protein, but it should still make up about 25% of your caloric intake. Fat is an essential nutrient and is the primary source of energy for the body at rest and during low- to moderate-intensity exercise (<65% V02max). Although most of your training will be at a moderate- to high level of intensity, it is still important to incorporate fat into your diet. Sources: Vegetable oils, olives, tofu, nuts, peanut butter, avocados, fish.

*As a young athlete, you should aim to reduce the amount of saturated and trans fats in your diet (<10% of fat intake) and instead acquire healthy fats from plant oils (basically - try to avoid processed foods as much as possible!).

Vitamins
Vitamins are essential for proper physiological functioning. They play a role in energy metabolism, act as antioxidants, or function in red blood cell production (all of which are important for you to achieve peak performance). Vitamins are micronutrients, meaning only a small amount of each is required each day. Vitamins are found naturally in a variety of foods and by consuming a variety of nutrient-rich foods in sufficient amount, you should have no problem fulfilling your vitamin needs. It is good to note that foods that are less processed tend to retain the majority of their vitamins. Vitamins of Note: B Vitamins B vitamins are involved in energy reactions and without them the body cannot produce energy. Most deficiency occurs due to low caloric intake. Sources: Fish, non-fat milk, fruits, vegetables, whole grains, beans. Antioxidants (Vitamins A, C, and E) Prevent damage to cell membranes and tissues by neutralizing oxidants (particularly important during any type of aerobic exercise). Sources: Vegetable oils, wheat germ, almonds, sunflower seeds, fruit juice.

Minerals
Minerals, like vitamins, are micronutrients (only needed in small amounts), but are essential for proper physiological function. Minerals help you to maintain your health and performance by supporting your immune system, functioning in bone formation, and manufacturing red blood cells. As a young athlete, all of these functions are essential, and in order to acquire a sufficient amount of minerals, it is important to consume sufficient calories through a variety of nutrient-rich foods. Minerals of Note: Calcium Calcium is essential in bone growth and is particularly important for athletes under the age of 25 (while you are still building your bone density). Males: 1.3 g/day Females: 1.3 g/day Sources: Milk, cheese, yogurt, spinach, kale, salmon, beans.

Iron Iron is required for the formation of red blood cells (which essentially allow for optimal oxygen delivery during aerobic exercise!). Iron is one of the more commonly deficient minerals, particularly for female athletes, and it is important to be aware of your intake. Males: 11 mg/day Females: 15 mg/day Sources: Spinach, lentils, hummus, apricots, oatmeal, beef. *vegetarians need almost twice the daily recommended amount of iron (plant sources of iron are not absorbed as well by our bodies as animal sources)*

Water, Fluids, and Electrolytes

During exercise, young athletes have a harder time cooling their body compared to adults, and as a result they have a greater chance of becoming dehydrated. This makes fluid replacement a critical component of an athletes diet. The biggest factor that affects water balance is sweat. Individual sweat rates vary, but environmental conditions also influence how much fluid is lost through sweat. In hot conditions, athletes can lose up to 1 or 2 litres of water per hour! Sweat loss equals sodium loss, and its important to regain sodium to an adequate level by replacing it post-exercise in order to maintain electrolyte balance. Dehydration can negatively affect muscle strength, endurance, and coordination, and can lead to exhaustion and heat stroke. How much water per day? Males: 3.3 L/day Females: 2.3 L/day Fluid intake before, during, and after exercise: Timing Before Exercise During Exercise 400-600ml 250-350ml every 15-20 minutes Drink enough fluid to replace water lost via sweat! *If your exercise session is lasting more than 90 minutes, try a carbohydrate drink with 4-8% carbohydrate during exercise to help replenish electrolytes and maintain hydration.* Amount A Note on Sports Drinks Sports drinks can be beneficial, but are only really necessary for athletes who are exercising and sweating intensely for 90 minutes or more. If your exercise lasts for less than 90 minutes, water is your best bet because it is quickly absorbed by the body. Instead of a sports drink following your training session or game, try water with a carbohydrate-rich snack.

After Exercise

*Thirst is not an accurate portrayal of how much water the body needs because by the time thirst is felt, youre already dehydrated, so drink up!

Supplements
Few nutrition supplements have shown any benefit on performance, recovery, or body composition. Supplements should be regarded with caution, and it should be noted that supplements are meant to supplement the diet, not substitute for it. There are certain population of athletes for which supplementation may be a good option, however it is best to always check with your doctor before implementing any type of nutrition supplement into your diet.

*Athletes who consume a well-balanced diet involving a variety of nutrient-rich foods that satisfy their energy needs should have no problem fulfilling the dietary requirements set out for them, and as a result supplementation is unnecessary and not recommended.*

Eating On the Road

As an athlete, you probably have to do some traveling when you have tournaments or events. Its important to keep your nutrition habits in mind when youre away from home, and dont allow traveling be an excuse for poor nutrition! If you need to eat at a fast-food place or a restaurant, try to order foods that are low in fat and high in carbohydrates. Most places have healthier options, so try to stick to the guidelines you set for yourself. Instead of Donut or croissant Burger or fried chicken Soda drinks or caffeine French fries or onion rings Pastas with cream sauce Processed lunch meats Pies or cakes Choose Bagel or muffin Grilled chicken sandwich or wrap Milk, water or juice Salad or soup Pastas with tomato or pesto sauce Turkey, grilled chicken or veggies Frozen yogurt with fruit

*To avoid difficulties finding foods that will benefit your performance while traveling, bring your own snacks! That way you dont have to stress and you can eat a time that works for you.*

References
Cotunga, N., Vickery, C. E., & McBee, S. (2005). Sports nutrition for young athletes. The Journal of School Nursing : The Official Publication of the National Association of School Nurses, 21(6), 323-328. Dunford, M. (2010). Fundamentals of sport and exercise nutrition. Champaign, IL: Human Kinetics. Jeukendrup, A. & Gleeson, M. (2010). Sport nutrition: An introduction to energy production and performance (2nd ed.). Windsor, Ontario: Human Kinetics.