Introduction to Sports Nutrition Services for Young Athletes

1. Introduction to Sports Nutrition Services for Young Athletes Kaitlyn Lynch, RD, LDN Email: Kaitlyn.Lynch@carolinashealthcare.com Twitter: Fuel MY Sport! @Kaitlyn_LynchRD

2. Identifying Nutrition Challenges • Young athletes have demanding schedules and are not eating enough to fuel their day’s activities. • “The Underfed Athlete.” • Trends: • late nights, lack of sleep = tired students • early mornings, no time eat • skipping meals, “don’t like school foods” • lack of resources, finances are tight • Is your athlete an underfed athlete? • Signs of an underfed athlete: • Poor energy and poor performance • Lack of results despite training • Frequent injury • Late night overeating

3. Athletes have increased needs

4. Teaching Pillars of Performance NutritionHydrate, Fuel, Recover & Repeat! • HYDRATION: • Many athletes come to training and games already dehydrated. Increasing risk of injury and decreasing performance. • When to hydrate, how much fluid to drink, types of fluids. • FUEL: • Teach athletes the importance of healthy eating patterns to support the demands of their sport. • What to eat, when to eat it and why it’s important. • RECOVERY: • Importance of replacing fluids, proteins and carbs within the first 30 minutes after exercise. (replenish & repair) • What and when to eat after an event to help your recover. • REPEAT: • Develop healthy daily habits that will impact school performance, as well as sports performance. • Performance nutrition is an importance aspect in everyday life: school, work, exercise.

5. Practice and Game Day Tips • The goal is to meet your energy needs for the day! Try to eat every 3 – 4 hours with a combination of carbohydrates, lean protein, healthy fat and fluids. • Eat a healthy breakfast. : • Do not skip breakfast! Even if it means a quick snack before leaving and one at school • Prep the night before so its ready. • Early practice or game? Eat a mini-breakfast 60-90 minutes before the event; high in easy to digest carbohydrates and moderate in protein. • If you can’t eat much food, drink lots of liquids; milk, juice, sports drinks- all fluids count! • Eat lunch • Do not skip or skimp! • Bring lunch as needed and buy milk, fruit, or yogurt to add on. • Snack before practice • About an hour to an hour and a half before practice or games add an easy to digest carbohydrate snack. • Pretzels, sports drink, easy to digest fruit i.e. banana, granola bar • Begin drinking fluids early: water, milk, some juice to stay hydrated. Sports drinks only right before or during exercise ideally. • Avoid fatty foods and high fiber foods on game day. Diverts energy for digestion and can leave you feeling full, lethargic, or cause stomach discomfort if too close to exercise

6. Being well hydrated is essential for performance. • Helps with energy production • Cools you down • Transports other nutrients • Provides a cushion to your organs • Protects from dehydration • Thirst is one of the last signs you need fluid when exercising, so drink even if your not thirsty. Fluid and Hydration

7. Have fluids before, during, and after exercise • Drink on schedule – every 15 - 20 minutes when your exercising – approximately ½ cup. • Wear lightweight clothing during warm weather • Replace water weight – 2 - 3 cups of fluid for every pound lost • Check the color of your urine – see next slide • When it is warm and humid, be very careful when you exercise. • Don’t just poor water over your head, drink it, it’s the only way to cool the body. • Make sure you are aware of the signs of dehydration. Fluid and Hydration

8. Ideally your urine (the stream, not in the bowl) will be in the “hydrated” color zone. • If your urine is closer to the darker colors you are likely not getting enough fluids during your workouts and the day. Fluid and Hydration

9. What is “NUTRIENT TIMING?” Nutrient timing is the science that indicates that what you eat before, during, and after your workouts is extremely important in maximizing your results. • What you eat before prepares your body for the competition. • What you eat during (if an endurance event > 60 minutes) enhances the session. • What you take in afterward maximizes results on the work you did, and recovers your body faster for the next session.

10. Pre-Competition Meal - 2-4 hours • 50g-75g of carbohydrate foods and/or drinks. • Cereal with milk, fruit, orange juice • Eggs, toast, fruit, milk • Turkey sandwich, banana, milk • Pasta, lean meatballs with red sauce and parmesan, milk, fruit • Grilled Chicken, baked potato, steamed vegetables, yogurt, water • Drink 16-20oz of fluids

11. Pre-Competition Snack – approximately 1 hour • Pre-Competition • Less than 1 hour prior • Lower fiber and fat – fruit or veggie juice, sports drinks, low fiber fruit, crackers, bagel • Avoid high protein, high fat foods – take longer to digest • 30 – 60 grams of carbohydrate, may need more if exercising at a very high intensity • Hydrate • 1 cups of fluid 30 – 60 minutes prior

12. During Exercise • If exercise lasts longer than 60 – 90 minutes at moderate to high intensity, typically young athletes • 30 – 60 grams of carbohydrate per hour • i.e. sports drinks, easy to digest and provide carb, fluid, and electrolytes • 4 – 8 ounces of fluid every 15- 20 minutes as tolerated • If LESS than 45 minutes to 60 minutes water should be sufficient, no need for extra carb or calories

13. After Exercise – for young athletes • After exercise, the muscle cells are like sponges ready to soak up all the nutrients. • Protein is needed for rebuilding muscle tissue. • Carbohydrates are needed to restore glycogen in the muscles. • Fluids to promote re-hydration • Foods containing carbohydrate to help replenish the energy lost from exercise • 40 – 60 grams • Include protein • 15 – 40 grams • Within 30 – 45 minutes for moderate to high intensity. • Light workout, eat within 2 hours. Post Practice- Recovery Period

14. Post Practice/ Game Foods • 15-30 minutes post exercise snack: • Fluids + Carbs + Protein + electrolytes: About 30g Carbs + 20g Protein. • 2 hours post exercise meal:: • Fluids + Carbs + Protein: 50-100g Carbs + 20-40g Protein.

15. What can you do as a parent to help your athlete? • Talk with your athletes • Ask if they are eating breakfast, lunch, and a pre-practice snack? • Brainstorm easy ideas: • Breakfast: trail mix, cheese sticks, nuts, Nutri-grain bars, banana, milk or juice box. • Lunch: to pack or not to pack? : Peanut butter sandwiches, fruits and drinks • Afternoon snacks: Goldfish, pretzels, granola or fruit bars. • Hydration: Start the day, fluids first, bring a water bottle, sips at the water fountain. Pack water bottle to bring to school. Parent Tips

16. Nutrition plays a vital role in athletic performance • Make sure you are eating a balanced diet for overall good health. • Keep the key messages in mind • Energy, Carbohydrate, Protein, Fat, Nutrients, Hydration, and Timing of meals/snacks. • Talk with your athletes! Takeaways

17. When You Improve the Eating Habits of Athletes Reference: My Sports Dietitian

18. THANK YOU!!Kaitlyn Lynch RD LDN Email: Kaitlyn.Lynch@carolinashealthcare.orgTwitter: Fuel MY Sport @ KaitlynLynch_RD