Topics of Discussion 4 Nutrition 4 Hydration 4

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Topics of Discussion 4 Nutrition 4 Hydration 4 Supplements

Topics of Discussion 4 Nutrition 4 Hydration 4 Supplements

1. NUTRITION GUIDELINES

1. NUTRITION GUIDELINES

The most appropriate diet for the teen athlete is one that: 4 Is high

The most appropriate diet for the teen athlete is one that: 4 Is high in nutrient-dense complex carbohydrates 4 Contains moderate amounts of protein 4 Is low in saturated fat and cholesterol 4 Provides sufficient calories

As a parent, you should promote three basic principles that are key to a

As a parent, you should promote three basic principles that are key to a high performance diet: 4 Variety 4 Moderation 4 Balance

How parents can help their children eat better: 4 Buy more healthy foods 4

How parents can help their children eat better: 4 Buy more healthy foods 4 Substitute your child’s favorite foods with more nutrient dense or similar 4 Provide nutritious snacks and fluids for before and after practice and competitions 4 Model healthy eating

Meeting the nutritional needs of the teen athlete: 4 Breakfast 4 Lunch 4 Snacks

Meeting the nutritional needs of the teen athlete: 4 Breakfast 4 Lunch 4 Snacks 4 Before sports 4 After sports 4 Dinner

Importance of a High Carbohydrate Diet

Importance of a High Carbohydrate Diet

High Carbohydrate Foods

High Carbohydrate Foods

The Truth About Protein

The Truth About Protein

High-Protein Foods

High-Protein Foods

Choosing Nutrient-Dense Foods

Choosing Nutrient-Dense Foods

Healthy Snacks for the Teen Athlete

Healthy Snacks for the Teen Athlete

Eating for your child’s sport: 4 Short duration events (stop and go sports) 4

Eating for your child’s sport: 4 Short duration events (stop and go sports) 4 Intermediate-length events 4 Eating for endurance events 4 Refueling during exercise

2. HYDRATION GUIDELINES

2. HYDRATION GUIDELINES

Special Fluid Needs of Teen Athletes

Special Fluid Needs of Teen Athletes

As a parent, you should: 4 Educate you child on the importance of proper

As a parent, you should: 4 Educate you child on the importance of proper hydration 4 Prevent dehydration 4 Know the signs of dehydration and its treatment

What is Dehydration?

What is Dehydration?

Warning signs of dehydration: 4 Lethargy 4 Muscle cramping 4 Mental confusion 4 Seizures

Warning signs of dehydration: 4 Lethargy 4 Muscle cramping 4 Mental confusion 4 Seizures

Dehydration and Electrolytes: 4 Important for bodily function 4 Lost during sports 4 Replaced

Dehydration and Electrolytes: 4 Important for bodily function 4 Lost during sports 4 Replaced by foods in a balanced diet 4 When deficits occur 4 Sports drinks help

Studies Show Sports Drinks Best For Young Athletes

Studies Show Sports Drinks Best For Young Athletes

Sports Drinks vs. H 2 O

Sports Drinks vs. H 2 O

Sports Drinks: 4 Maintain thirst, so kids keep drinking until fully hydrated 4 Contain

Sports Drinks: 4 Maintain thirst, so kids keep drinking until fully hydrated 4 Contain carbohydrates which provide energy for peak sports performance 4 Contain electrolytes (Na+ and K+) which speed re-hydration, create thirst, makes them taste better, and prevent heat cramps

Water: 4 Eliminates thirst, so kids stop drinking before they are fully re-hydrated 4

Water: 4 Eliminates thirst, so kids stop drinking before they are fully re-hydrated 4 Contains no carbohydrates, so it does not provide the energy a child needs for running and playing all day 4 Contains no electrolytes and lack the taste appeal of a sports drink

Most important thing… Make sure kids are hydrated before any physical activity.

Most important thing… Make sure kids are hydrated before any physical activity.

Fluid Guidelines For Teen Athletes

Fluid Guidelines For Teen Athletes

3. SUPPLEMENTS

3. SUPPLEMENTS

Sports supplements: 4 Protein powder (Creatine) 4 Fat burners (Ephedra) 4 Anabolic steroids

Sports supplements: 4 Protein powder (Creatine) 4 Fat burners (Ephedra) 4 Anabolic steroids

Why Teen Athletes Should NOT Take Dietary Supplements

Why Teen Athletes Should NOT Take Dietary Supplements

Final Nutrition Tips For Active Teens: 1. 2. 3. 4. 5. 6. 7. 8.

Final Nutrition Tips For Active Teens: 1. 2. 3. 4. 5. 6. 7. 8. Target carbohydrates for energy Protein is the building blocks Don’t forget some fat Support hydration Practice supplement safety Keep fuel tanks filled Variety is the spice of life Get plenty of sleep and rest

The End

The End

References: 4 Ultimate Sports Nutrition Suzanne Nelson, RD 4 akronchildrens. org 4 drgreene. com

References: 4 Ultimate Sports Nutrition Suzanne Nelson, RD 4 akronchildrens. org 4 drgreene. com 4 momsteam. com 4 teenhealthcentre. com