Healthy Habits

Sports Nutrition

Adequate nutrition is important for the proper growth and development of teenagers. It is even more essential to the competitive youth athlete.

NUTRITIONAL BASICS
Proper nutrition is a combination of good carbohydrates, protein, and fat.
The current recommended Training Diet for an adolescent athlete is:
55-60% Carbohydrates
25-30% Fat
12-15% Protein

CARBOHYDRATES
Carbohydrate consumption needs to be considered in both pre-training and post-training meals. Carbohydrates are easily and rapidly digested. After sports it must be replaced.  Good sources include breads, cereals, rice, pasta, dairy products, fruits, and vegetables.  Start the day with a Breakfast of Low GI foods eg. Wholegrain breads, porridge, muesli, milk and yoghurt this will give you a slow and sustained release of energy. This should be topped up throughout the day.

FATS
Dietary fat has in important role in the body, including insulation from the cold and helping in the absorption and transportation of the fat-soluble vitamins. It is important to have fat in the diet, but too much is not healthy.  Good sources include, lean meats, dairy products, nuts, and vegetable oils.

PROTEIN
Protein is an essential nutrient in the diet especially for athletes as it assists in the building and repairing cells and tissues.  Good sources of protein include lean meats e.g. tuna, dairy products, nuts.  Protein is especially important after training for recovery – good “recovery” snacks include sandwiches with meat, cheese fish or peanut butter, yoghurt, flavoured milk drinks, fruit smoothies, breakfast cereal and milk and sports bars.

FOOD GROUPS
In order to consume the necessary energy sources, it is recommended that a well balanced diet, drawing from each of the major food groups, be planned for the growing athlete.

A sample diet might include:
Bread, cereal, rice, pasta group - 6-11 servings per day
Vegetable group - 3-5 servings per day
Fruit group - 2-4 servings per day
Dairy group - 2-3 servings per day
Meat, poultry, fish group - 2-3 servings per day

VITAMINS & MINERALS
A well balanced diet should ensure that an athlete gets the recommended amount of vitamins and minerals.
Female adolescent athletes, however, have to be concerned about the intake of adequate calcium and iron. The problem of anemia and osteoporosis are well-recognised in highly competitive female athletes. Good dietary sources include red meats, fortified cereals, dried fruit, and dairy products.

WATER
Encourage fluid consumption even in the absence of thirst.
Frequent water breaks every 15-20 minutes.
Adequate hydration in the days prior to training/competition.
At least one cup of water per 20 minute, more in extreme heat.

Water is probably best for fluid replacement during competition. Sports drinks after exercise are helpful in providing carbohydrates. Avoid salty and carbonated drinks.

PRE-COMPETITION EATING
1-2 HOURS BEFORE
Fruit or vegetable juices, sports drinks
Fresh fruit
2-3 HOURS BEFORE

Fruit or vegetable juices, sports drinks
Fresh fruit
Breads, bagels, crackers, English muffins
3 OR MORE HOURS BEFORE
Fruit or vegetable juices, sports drinks
Fresh fruit
Breads, bagels, crackers, English muffins
Peanut butter, lean meat, low fat cheese
Low-fat yogurt
Pasta with tomato sauce
Cereal with low-fat milk

POST-COMPETITION EATING
Recovery is important – include carbohydrates and protein e.g. a peanut butter sandwich or smoothie

If you want any more information please see Mrs Fowler.