Sport nutrition for young athletes Flashcards
What are the recommended energy requirements (kcal/day) for males?
4-6yo: 1800
7-10yo: 2000
11-14yo: 2500
15-18yo: 3000
What are the recommended energy requirements (kcal/day) for females?
4-6yo: 1800
7-10yo: 2000
11-14yo: 2200
15-18yo: 2200
What additional energy requirements are recommended for young athletes?
Provide additional energy to replace those expended during athletic endeavours
What is the importance of carbohydrates?
1g CHO = 4kcal of energy
Provide glucose used for energy
What is the recommended carbohydrate intake?
45-65% total intake 4-18yo
What are good sources of carbohydrates?
Whole grains Vegetables Fruits Milk Yogurt
What is the importance of protein?
- Build and repair muscle, hair, nails and skin
- Helps maintain blood glucose through liver gluconeogenesis
- 1g CHO = 4kcal of energy
What is the recommended protein intake?
10-30% total intake 4-18yo
What are good sources of protein?
Lean meat Poultry Fish Eggs Dairy products Beans Nuts including peanuts
What is the importance of fats?
- Absorb fat-soluble vitamins (A, D, E, K)
- Provides essential fatty acids
- Protects vital organs
- Provide insulation
- 1g fat = 9kcal of energy
What is the recommended fat intake?
25-35% total energy 4-18yo
What is the recommended saturated fat intake?
10% total energy 4-18yo
What are good sources of fat?
- Lean meat and poultry
- Fish
- Nuts
- Seeds
- Dairy products
- Olive oil
- Canola oil
What sources of fats should be minimized?
- Chips
- Candy
- Fried foods
- Baked goods
What is the daily recommended intake of calcium?
1000mg/day for 4-8yo
1300mg/day for 9-18yo
What is the importance of calcium?
- Bone health
- Normal enzyme activity
- Muscle contraction
What are good sources of calcium?
Milk Yogurt Cheese Broccoli Spinach Fortified grain products
What is the daily recommended intake of vitamin D:?
600IU/day for 4-18yo
What is the importance of vitamin D?
- Bone health
2. Absorption and regulation of calcium
What athletes are at higher risk for vitamin D deficiency?
- Living in northern latitudes
2. Train indoors
What are sources for vitamin D?
- Fortified foods such as milk
2. Sun exposure
What is the importance of iron?
- Oxygen delivery to body tissues
2. Support growth
What is the recommended daily intake of iron?
- 9-13yo 8mg/day
- Males 14-18yo 11mg/day
- Females 14-18yo 15mg/day
Which groups should be screened periodically for iron status?
- Athletes esp. female athletes
- Vegetarians
- Distance runners
What are sources for iron?
Eggs
Leafy green vegetables
Fortified whole grain
Lean meat
What does fluid help to do?
- Regulate body temperature
2. Replace sweat losses
What is the recommended amount of fluid to consume prior to activity?
400-600mL water 2-3h before event
What is the recommended amount of fluid to consume during sporting activities?
150-300mL q15-20min
<1h water
>1h sports drinks 6% CHO and 20-30mEq/L NaCl
What is the recommended amount of fluid to consume after sporting activities?
~1.5L fluid/kg body weight loss to replace sweat losses
When should recovery foods be consumed?
Within 30min of exercise and again within 1-2h of exercise
What is the purpose of recovery food?
Reload muscles with glycogen and allow for proper recovery
What are good recovery foods?
Those containing protein and CHO
e.g. graham crackers with pb and juice OR yogurt with fruit OR sports drink with fruit and cheese
What are the guidelines re eating meals and activity?
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
