Week 10 - Nutrition for Younger and Older Athletes Flashcards
what are some consequences of inadequate calorie intake during adolescence?
- delayed puberty, being short
- menstrual absence or irregularity
- poor bone health
- increased risk of injuries
*development of eating disorders
what are the carbohydrate requirements for young athletes?
50% dietary energy, will benefit from carbs both before and after exercise
what are the fat requirements for young athletes?
25-30% of energy needs, encourage intake of health fats, limit highly processed/high fat foods
what are the protein requirements for young athletes?
1.2 to 1.8g/kg is suitable for most young athletes, include whole food protein sources at each meal, specific AA supplementation not recommended
what are the calcium requirements for adolescents aged 9-18
1300mg/day
what are the benefits of physical activity for older adults?
- reduces loss of cardiorespiratory and CV function, loss of muscle strength and function, loss of bone mineral density
- improves lipid profiles
- supports positive changes in body mass and cognitive function
- reduces insulin resistance
what are the CSEP exercise recommendations for older adults?
- 150mins/week MtV exercise
- muscle strengthening exercises of major muscle groups min. 2x per week
- physical activities that challenge balance
- several hours of light physical activities including standing
what are the macronutrient needs for older adults?
carbs: 45-65%
fat: 20-35%
protein: RDA 0.8g/kg
what micronutrients should be increased with older age?
over 50 years: vitamins B6 and B12, calcium for women
over 70 years: vitamin D, calcium for men
what micronutrients should be decreased with old age?
over 50 years: iron for women, chromium
what are some considerations for hydration in older adults?
decreased thirst responses, hydration status is influenced by medication, drinking strategies are important during exercise
