Athletes with special nutritional demands Flashcards
Why do young athletes have special nutritional demands?
Energy for growth, development and performance
What happens if needs are not met in young athletes?
- Poor performance
- Increased risk of injury and illness
- Stunting
- Delayed development
- RED-S
Protein requirement for young athletes
1.2g - 1.4g kg/bw
How many gr of CHO does a 60kg young athlete training for 2 hrs requires?
420g
How does a young athlete can achieve calcium targets?
- Milk with breakfast in the morning
- Smoothies and yoghurts as snacks
- Glass of milk before bed
What are the micronutrients at highest risk of being low in vegetarian and vegan diets?
Iron
Calcium
Zinc
B12
Iodine
Iron function
- Required for synthesis of haemoglobin in blood and myoglobin in muscle
- Essential in component in the transport and delivery of oxygen
Supplementation is not essential
Zinc function
- Immune function
- Protein synthesis
- Blood formation
Possible need for supplementation
Vitamin B12 function
- Essential for making red blood cells, releasing energy from food, using folic acid and the nervous system.
Vegans need to supplement
RNI for Calcium
700mg + greater demand in athletes.
Vegans need to use fortified dairy alternatives or supplements
Iodine function
Essential to thyroid hormones
RNI 140ug
Good sources fish and dairy
List the nutrients that are of particular concern for young athletes. For each nutrient give the recommended daily intake
Protein 1.2g - 1.4g /BW/day
Carbohydrates 5-6g /BW/day
Calcium 800 mg/day
List the nutrients that are of particular concern for vegetarian/vegan athletes. For each nutrient suggest ways in which vegetarian/vegan athletes can maintain an adequate intake
of those nutrients.
Protein - nuts, beans, Quorn
Omega 3 - linseed
Iron - oats, nuts, seeds, quinoa, wholegrains, lentils, beans, nut butter
Calcium - almonds, sesame, watercress, cheese, yoghurt
Zinc - meat and dairy products
B12 - animal products
Iodine - fish and dairy
