adolescent athletes Flashcards
why does sport nutrition matter?
-time of growth and physical development
-short and long-term health impacts
-social, emotional, and sexual development
-important time in establishing life-long relationships with food
growth and development
-routine plotting of height and weight essential
-track growth
-identify under/over nutrition
-use CDC growth charts
ex: weight for age, length for age, stature for age
-good to use because you are comparing child to previous measures and not to peers or family members
use of energy source during exercise
-children use less carbohydrate and more fat during prolonged exercise compared to adolescents and adults
-during short, intense activities children rely more on aerobic energy metabolism
energy needs
total needs based on
–resting energy expenditure
–growth
–typical daily activities: cost of walking/running higher in children
–sport specific activities
IOM: estimated energy requirements for children
–considers total energy expenditure and energy for tissue deposition
energy availability
definition??
matched against serial measures of growth and development
protein needs
must maintain positive nitrogen balance
-needed for growth and development not as energy source
-increase protein needs
-RDA
—0.95 g Pro/kg for 9-13 y.o. boys and girls
—0.85 g Pro/kg for 14-18 y.o. boys and girls
-kids and adolescents generally eat enough protein
carbohydrate needs
dependent upon
-duration and intensity of training
may vary from adults
fat needs
adhere to dietary guidelines limiting saturated and trans fat
-remainder of calories
-limit sat. and trans fat
calcium
-calcium deposition critical during adolescence
-important in physiology of working muscles
-low calcium status not apparent until significant consequences like stress fractures
-boys do better in calcium consumption but is declining
iron
issues related to iron status
-SES: less access to variety of foods
-risky diet practices: fad diets
-type, length, intensity of activity
-medical or family history of anemia
-menstrual cycle length and flow
-overall diet
-adolescent females have issues
how to discuss iron with adolescent athletes
-help athlete understand consequences of low blood iron
–fatigue, headaches, pallor, poor concentration
-explain normal losses of iron
–losses perhaps greater with endurance sports
–menstrual cycle
-suggest high iron foods and absorption enhancers and inhibitors
fluid and electrolyte replacement
-response to exercising in heat
–higher metabolic heat production
–slower acclimatization to heat
–shorter exercise tolerance time
–lower sweating rate per m2 skin
–faster increasing core temperature with dehydration
fluid and electrolyte replacement
-dehydration results in
–decreased performance
–decreased endurance
–decreased mental acuity
–increased risk for heat-related illness
fluid guidelines for active adolescents
-encourage consumption of chilled beverages before, during and after exercise
-encourage drinking on a schedule
—approx. every 15-20 minutes
—drink 3-4 oz
-sports drinks may be more beneficial
—increase “drive to drink” due to small Na content
—desirable %CHO solution: BE ABLE to calculate this
[CHO content (grams)/ fluid volume (mL)] * 100
-avoid high sugar beverages
-can also use weight change
—16 oz for each lb lost
body weight and image
-adolescence is time of rapid yet unpredictable growth
-important to use healthy weight management practices
—parents, coaches and trainers should support healthy practices
-promote positive body image
—avoid comments about weight
