nutrition for the adolescent endurance athlete...⦿ why are skiers bad at hydration? vitamins/...
TRANSCRIPT
Nutrition for the
Adolescent Endurance
Athlete
What is diet?
⦿ Quantity and quality
⦿ Variety is good
⦿ Different for everyone
Carbohydrates
⦿ How much do you need?● 60% of your diet should be
carbohydrates
⦿ What types of carbohydrates are best?● Low glycemic index foods
● Less processed and low in sugar● Less processed and low in sugar
● Fruits are good for daily nutrition, but not always the best choice for long distance racing fuels
⦿ Why do you as an athlete need carbs?● Essential for energy and recovery
● Helps with injury prevention and mood
● Retains water
Carbo-loads: when and
why?⦿ Carbo loading helps with
prolonged exercise
● Sprinters and races less than
an hour don’t need to change
their carbohydrate intake
● For high school athletes it is
more essential to “carbo-more essential to “carbo-
load” in the off season during
high mileage weeks
⦿ When carbo loading you still
need to keep protein and fat
in your diet
⦿ Carbo loading is more
efficient if done over a longer
period of time compared to
one night
Bonking/ Hitting the wall
⦿ Why does this happen? Can it happen in a 5k?● Depleted stores of glycogen
⦿ So how much do you need?● Pre race: A full meal 3-4 meals before
● During race: 40-65g/hour
● Post race: 15min after and continuously over the next 24 hours
Protein
⦿ Builds minerals for bone, ligaments, tendons,
muscles and organs
⦿ Protein is what helps build your energy stores
⦿ 4:1 ratio is best for endurance athletes during and
post workouts
⦿
⦿
post workouts
⦿ Less import pre-race
⦿ Meat vs Supplements
Fat
⦿ Why athletes need it
● Carrier of fat soluble vitamins
● Brain and spine function
● Keeps tissues soft and flexible● Keeps tissues soft and flexible
● Extra fuel for endurance
⦿ How to eat healthy fats
Hydration
⦿ How do you know if you’re hydrated?
⦿ What to look out for● Heat cramps: thirst, chills, clammy
skin, nausea
● Heat exhaustion: stop sweating, dizzy, headache, rapid pulse, dry dizzy, headache, rapid pulse, dry mouth, fatigue
⦿ Suggestions on hydration● Thirst is not a good indicator!
● Sports drinks are necessary during endurance training
● 14-20 oz of fluid 2 hours before race
● 2-4oz every 15-30 min of skiing
⦿ Why are skiers bad at hydration?
Vitamins/ Minerals
Generally good habits
⦿ Aim for healthy not perfection
⦿ All in moderation → avoid good and bad language, just be mindful
⦿ Fad diets, public media is not good, these are not for you!
⦿
⦿ Fad diets, public media is not good, these are not for you!
⦿ Experiment at practice
⦿ Eat throughout the day→ it takes your body all day to recover so refuel all day
⦿ How do you know if you’re doing it right?
Q & A