Topics of Discussion

Nutrition Hydration Supplements

1. NUTRITION GUIDELINES

The most appropriate diet for the teen athlete is one that: Is high in nutrient-dense complex

carbohydrates Contains moderate amounts of protein Is low in saturated fat and cholesterol Provides sufficient calories

As a parent, you should promote the three basic principles that are key to a high performance diet:

Variety Moderation Balance

How parents can help their children eat better: Buy more healthy foods Substitute your child’s favorite foods with

more nutrient dense or similar Provide nutritious snacks and fluids for

before and after practice and competitions Model healthy eating

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

Importance of a High Carbohydrate Diet

High Carbohydrate Foods

The Truth About Protein

High-Protein Foods

Choosing Nutrient-Dense Foods

Healthy Snacks for the Teen Athlete

Eating for your child’s sport:

Short duration events (stop and go sports) Intermediate-length events Eating for endurance events Refueling during exercise

2. HYDRATION GUIDELINES

Special Fluid Needs of Teen Athletes

As a parent, you should:

Educate you child on the importance of proper hydration

Prevent dehydration Know the signs of dehydration and its

treatment

What is Dehydration?

Warning signs of dehydration:

Lethargy Muscle cramping Mental confusion Seizures

Dehydration and Electrolytes:

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

Studies Show Sports Drinks Best For Young Athletes

Sports Drinks vs. H2O

Sports Drinks:

Maintain thirst, so kids keep drinking until fully hydrated

Contain carbohydrates which provide energy for peak sports performance

Contain electrolytes (Na+ and K+) which speed re-hydration, create thirst, makes them taste better, and prevent heat cramps

Water:

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

Contains no carbohydrates, so it does not provide the energy a child needs for running and playing all day

Contains no electrolytes and lack the taste appeal of a sports drink

Most important thing…

Make sure kids are hydrated before

any physical activity.

Fluid Guidelines For Teen Athletes

3. SUPPLEMENTS

Sports supplements:

Protein powder (Creatine) Fat burners (Ephedra) Anabolic steroids

Why Teen Athletes Should NOT Take Dietary Supplements

Final Nutrition Tips For Active Teens:1. Target carbohydrates for energy

2. Protein is the building blocks

3. Don’t forget some fat

4. Support hydration

5. Practice supplement safety

6. Keep fuel tanks filled

7. Variety is the spice of life

8. Get plenty of sleep and rest

The End

References:

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