Nutrition over the lifespan Flashcards
peak height velocity
f = 13
m = 14
peak weight velocity
f = 12
m = 14
nutritional strategies in youth: LTND - eat to develop
important all macro and micronutrient requirements are met
m = 6-9
f = 6-8
nutritional strategies in youth: LTND - learn to eat
Nutritional education - make correct
decisions in future
M: 9-12
F: 8-11
nutritional strategies in youth: LTND - eat to grow
Coincides with accelerated growth in height and weight and cog and emotional development
Meet or exceed energy requirements
Make sure getting enough calcium and iron
M: 12-16
F: 11-15
nutritional strategies in youth: LTND - eat to train
energy balance
M: 16-23
F: 15-21
nutritional strategies in youth: LTND - eat to win
energy input = output - no change in weight
M: 19+
F: 18+
relative energy needs
require vitamin D the most
Supplement vitamin D in northern hemisphere
energy for newborns
2-4x higher intake than adult
large body SA
metabolic rate high
needs regular feeds
50 calories per pound per day
protein
Slightly elevated? - due to growth
- Hormones
- Enzymes
- Nutrient transfer
- Repair
- Up to 1.7g / kgBM /d
carbs
Young children -predominantly use fat as fuel
- Utilisation is lower - Glycolytic enzymes lower - diff diminish as get older - esp. in boys
Prolonged exercise
- Improve performance
- Intake dependant on duration
- Reduced need
55-60% normal diet
Lactose is what most infants have - milk
Children may have more simple carbs than they need
fat
Utilise more compared to adults
Not be consumed prior to exercise
25-30%
- SF 10%
Restriction impairs growth and development - Poor absorption fat soluble vitamins
Need to get as many calories as can in small amounts
micronutrients
Calcium
Iron
Fluoride
Zinc
Iron and calcium often deficient in children
Folate
Vitamin D
Vitamin K
hydration
Similar to adults
Higher ratio of body surface area to body weight - Age 8 - 50% higher ratio compared to adult - children get rid of heat quicker than adults
Less developed sweat glands - Difficult to get rid of heat through sweating
Gains and losses of weight should be avoided
Lose heat through evaporation of sweat through skin
Similar core temps when exercising at high temps with children and adults
Avoid dehydration - lose 2%+ body weight
However much lost should be replaced with 150x lost - not everything you drink is absorbed
supplements
Common
Not recommended
- Vitamin D only one recommended
Better to understand eating
children: lower reliance on anaerobic systems
Lactate in boys doesn’t go as high as it does in men
2 x 60s HIIT - red
4 x 60 - blue
Lactate not as pronounced - lower reliance on anaerobic systems
force recovery better in boys
Boys better at getting force back to normal throughout sets
HR recovery better in boys than teens/men
HR recovery better in boys than others
Boys have lower half time for recovery
boys better at utilising given exogenous CHO
More fat total A compared to C - more in boys than men
CHO exogenous oxidation higher in younger children
Depends on stage of puberty
CHO pre and during exercise ergogenic
Longer time to exhaustion with carb
CHO during and pre not ergogenic for sprints
Don’t see difference between carb and placebo
energy for 2-3 months - 3 years
40 calories per pound per day
energy for 5 years
32 calories per pound per day
energy for 15 years
16 calories per pound per day
Need for extra energy decreases as we get older
Peak energy intake = 15-16f, 18m
calcium
Milk and vitamin D - Helps with absorption of calcium
By 18 have 19% peak bone mass - deficient of calcium = lower peak bone mass - risk of osteoporosis, fractures
iron
Peak requirements
Blood volume and muscle mass - increase in adolescence - risk of deficiencies
Females at risk of reduced - menstruation - pressure on body for iron
Impairs physical performance
Low iron stores hinder metabolism
flouride
Depends on water
zinc
Low saturated fat and cholesterol
folate
Low vegetables
vitamin D
Bone development
Low if not enough sun
vitamin K
sterile intestines when born
