Sport nutrition for young athletes

Question 1

What are the recommended energy requirements (kcal/day) for males?

Answer 1

4-6yo: 1800
7-10yo: 2000
11-14yo: 2500
15-18yo: 3000

Question 2

What are the recommended energy requirements (kcal/day) for females?

Answer 2

4-6yo: 1800
7-10yo: 2000
11-14yo: 2200
15-18yo: 2200

Question 3

What additional energy requirements are recommended for young athletes?

Answer 3

Provide additional energy to replace those expended during athletic endeavours

Question 4

What is the importance of carbohydrates?

Answer 4

1g CHO = 4kcal of energy

Provide glucose used for energy

Question 5

What is the recommended carbohydrate intake?

Answer 5

45-65% total intake 4-18yo

Question 6

What are good sources of carbohydrates?

Answer 6

Whole grains
Vegetables
Fruits
Milk
Yogurt

Question 7

What is the importance of protein?

Answer 7

1. Build and repair muscle, hair, nails and skin
2. Helps maintain blood glucose through liver gluconeogenesis
3. 1g CHO = 4kcal of energy

Question 8

What is the recommended protein intake?

Answer 8

10-30% total intake 4-18yo

Question 9

What are good sources of protein?

Answer 9

Lean meat
Poultry
Fish
Eggs
Dairy products
Beans
Nuts including peanuts

Question 10

What is the importance of fats?

Answer 10

1. Absorb fat-soluble vitamins (A, D, E, K)
2. Provides essential fatty acids
3. Protects vital organs
4. Provide insulation
5. 1g fat = 9kcal of energy

Question 11

What is the recommended fat intake?

Answer 11

25-35% total energy 4-18yo

Question 12

What is the recommended saturated fat intake?

Answer 12

10% total energy 4-18yo

Question 13

What are good sources of fat?

Answer 13

1. Lean meat and poultry
2. Fish
3. Nuts
4. Seeds
5. Dairy products
6. Olive oil
7. Canola oil

Question 14

What sources of fats should be minimized?

Answer 14

1. Chips
2. Candy
3. Fried foods
4. Baked goods

Question 15

What is the daily recommended intake of calcium?

Answer 15

1000mg/day for 4-8yo

1300mg/day for 9-18yo

Question 16

What is the importance of calcium?

Answer 16

1. Bone health
2. Normal enzyme activity
3. Muscle contraction

Question 17

What are good sources of calcium?

Answer 17

Milk
Yogurt
Cheese
Broccoli
Spinach
Fortified grain products

Question 18

What is the daily recommended intake of vitamin D:?

Answer 18

600IU/day for 4-18yo

Question 19

What is the importance of vitamin D?

Answer 19

1. Bone health

2. Absorption and regulation of calcium

Question 20

What athletes are at higher risk for vitamin D deficiency?

Answer 20

1. Living in northern latitudes

2. Train indoors

Question 21

What are sources for vitamin D?

Answer 21

1. Fortified foods such as milk

2. Sun exposure

Question 22

What is the importance of iron?

Answer 22

1. Oxygen delivery to body tissues

2. Support growth

Question 23

What is the recommended daily intake of iron?

Answer 23

1. 9-13yo 8mg/day
2. Males 14-18yo 11mg/day
3. Females 14-18yo 15mg/day

Question 24

Which groups should be screened periodically for iron status?

Answer 24

1. Athletes esp. female athletes
2. Vegetarians
3. Distance runners

Question 25

What are sources for iron?

Answer 25

Eggs
Leafy green vegetables
Fortified whole grain
Lean meat

Question 26

What does fluid help to do?

Answer 26

1. Regulate body temperature

2. Replace sweat losses

Question 27

What is the recommended amount of fluid to consume prior to activity?

Answer 27

400-600mL water 2-3h before event

Question 28

What is the recommended amount of fluid to consume during sporting activities?

Answer 28

150-300mL q15-20min
<1h water
>1h sports drinks 6% CHO and 20-30mEq/L NaCl

Question 29

What is the recommended amount of fluid to consume after sporting activities?

Answer 29

~1.5L fluid/kg body weight loss to replace sweat losses

Question 30

When should recovery foods be consumed?

Answer 30

Within 30min of exercise and again within 1-2h of exercise

Question 31

What is the purpose of recovery food?

Answer 31

Reload muscles with glycogen and allow for proper recovery

Question 32

What are good recovery foods?

Answer 32

Those containing protein and CHO

e.g. graham crackers with pb and juice OR yogurt with fruit OR sports drink with fruit and cheese

Question 33

What are the guidelines re eating meals and activity?

Answer 33

Eat meal minimum 3h prior to event including carbohydrates, protein, limited fat, and limited fibre

Liquid meal or snack 1-2h before exercise for early morning activities and a full breakfast after