youth sports injury day: sports nutrition
DESCRIPTION
Dr. Frederick Sutter shares tips and information on sports nutrition for young athletes, including fat and protein intake, sports drinks and label reading at Anne Arundel Medical Center's Preventing Injuries in Young Athletes program.TRANSCRIPT
Sports Nutrition Nutrition and Prevention
Frederick T. Sutter, MDCenter For Wellness Medicine
171 Defense HighwayAnnapolis, MD410 224 4446
Keys to nutritional support for the young athlete:
Hydration-timing, quantity, quality -- water is best
Adequate calories to meet energy output plus BMR
Rest/recovery/sleep/immune function
Nutrients to support a training effect
Nutrients for repair and renewal
Whole foods --the kind that are on the perimeter of the supermarket -- are the best fuel
If you want to put on muscle, sleep 8-9 hrs/night
Protein is a key nutrient - put the effort here, the carbs usually will follow with ease
Protein Most important for muscle and connective tissue building/repair
Do a protein diet assessment --target RDA/AI Males 9-13y 34 g/day; 14-18y 52 g/day; 19+y 56 g/d Females 9-13y 34 g/day; 14+y 46 g/day Range for individual athlete 0.8g/kg/day up to 1.3g/kg/day
If intake is low, can take as a protein smoothie with various fruits, even some veggies, offer hummus with cut veggies as a snack or real peanut butter (no sugar added) on an apple
Protein shake as a snack before/after practice or on the run-instead of sugary snacks
Healthy Fats Dietary Reference Intake: Total Fat AMDR* 25-35 g/day, males
and females 9-18 y, 19+y 20-35 g/day All fats contain 9 cal/gm Help with satiety and sleep Examples of healthy fats:
AvocadoCoconut Oil-best MCT content good endurance fuel/easy snack,
well tolerated, easily mobilized fuelMayonnaiseOlivesCold-pressed extra virgin olive oilWalnut oil *Acceptable Macronutrient Distribution Range
Sports Drinks: Purpose
Support hydration for the athlete-more fluid consumption due to taste
Replace minerals/electrolytes (sodium, potassium, magnesium)
Provide fuel to sustain effort; consider gels/ light food for events over 2 hrs
Formulations are designed for: before, during and after event
Recovery formulas are usually a carb and protein formula (4:1 CHO:Pro)
They are NOT “Energy” Drinks
Consider obesity/dental risks with continuous or overconsumption
Energy Drinks: Purpose Usually include carbohydrates, minerals, electrolytes and amino acids
(taurine, L-carnitine, creatine ), along with stimulants (caffeine, guarana, ginseng, ma huang)
Frequently associated with higher caloric content- up to 270 calories per serving
Typical caffeine servings: soft drink 24-50mg, coffee 75-150mg, energy drinks similar range, but do not display caffeine content on label and can provide up to 500mg per serving
Guarana seeds have 2-10% caffeine; coffee beans have 1-2% caffeine
Read the label!What’s Best…
• Cane sugar• Brown rice syrup• Maltodextrin/maltose• Sea salt/minerals• Na, K, Mg• Glucose• Lower calories (10-70 cal)
What’s not…• Artificial sweeteners:
acesulfame, aspartame, sucralose
• Artificial colors• Stimulants: caffeine,
ginseng, guarana, yerba mate’
• High Fructose corn syrup
Timing for Sports Drinks Before: Meal 1.5-2 hrs.; snack/drink 30-45 min. During:
45-60 min.-water is best, electrolyte tabs60-90 min.-low cal sports drinks 5-50 Cal1 1/2 - 2 hrs.- 100-300 Cal plus lytes2+ hrs.- endurance drinks, ↑ Cal and lytes
After exercise- fruit and protein smoothies, recovery drinks (4:1 Carbohydrate to protein)
Questions?
For a physician referralcall askAAMC at
443-481-4000or toll-free at 800-MD-NURSE
For more information about AAMC visit www.aahs.org