W11-L2: Nutrition for Young Athletes Flashcards
1
Q
What are the Carb Guidelines
for Young Athletes?
A
- 50% dietary energy = carbohydrate
- Will benefit from carbohydrate during and after exercise
- Encourage consumption of wholegrain carbohydrate and moderate added sugars
2
Q
What are the Fat Guidelines
for Young Athletes?
A
- 25 – 30% energy needs
- Encourage heathy fat intake
- Minimize highly processed high fat foods
3
Q
What are the Protein Guidelines
for Young Athletes?
A
- Whole food protein source at each meal
- Protein in recovery from training
- Specific amino acid **supplements not recommended **
4
Q
How much Protein should
Young Athletes be consuming?
A
Requirements for athletes higher
- Estimated to be 1.6g/kg per day in young soccer athletes
- 1.2 – 1.8g/kg suitable for young athletes
5
Q
What are the Calcium requirements
for Young Athletes?
A
- Period of accelerated bone growth & development
- 1300mg / d males and females aged 9 – 18
6
Q
What are the Iron requirements
for Young Athletes?
A
- Period of intensive growth and muscular development - increase in blood volume
- Females reach age of menstruation
7
Q
What are the Hydration Considerations
for Youngins?
A
- Higher relative increase in core temp versus adult and sweat less so cannot cool as efficiently (fewer sweat glands and less mature thermoregulatory systems )
- Young athletes are very poor at hydrating – esp. w/ water
- Special attention should be especially during hot weather
8
Q
SUPPLEMENTATION
A
9
Q
What are the Supplementation Recommendations fo Young Athletes?
A
- In general, not recommended U18 years except when correcting a dietary deficiency where food cannot meet requirements
- On occasion, may be recommended by qualified practitioner
10
Q
SUMMARY
A
