Developmental Essentials by IYCA, (09) Nutrition and Youth Athletes, Notes

Post date: May 11, 2016 12:50:37 PM

Developmental Essentials by IYCA

Nutrition and Youth Athletes

• 1. Study Questions

     1. Potential consequences of poor nutrition and performance.

     2. Discussing the 10 habits and how to advise parents for long term health.

     3. Good and bad fat types for developing child.

     4. Energy balance and how it relates to the ten healthy habits.

     5. Importance of fruits and vegetables with every meal.

  2. Introduction

• • 1. Nutrition is the most easily manipulated and immediately beneficial aspect of physical performance. Nutrition is half the battle.

    2. Simply eating and supplementing appropriately can lead to optimal absorption of macronutrients and micronutrients essential to process of muscle protein turnover, central nervous system function and recovery.

    3. Nutrition can help optimal physical maturation.

    4. Coach must learn to communicate nutritional information effectively -- be able to apply easy to follow strategies

    5. It is important to communicate with both athletes and parents as they buy the food and are more able to hold child accountable.

• 3. Nutritional Pressures

• • 1. Cultural heritage, family dietary habits, peer pressures, media

    2. Important to begin good habits early on as children are highly adaptable at younger ages.

    3. Get our diet in order first. Finally find supplements that support your goals and needs.

• 4. Nutrition and Goal Setting

• • 1. Plan needs to be healthy, address performance needs and improve body composition.

• 5. Outcome based monitoring

• • 1. Important to monitor

       1. General physical health (physician)

       2. Body composition

       3. Sports performance measures

    2. Modify nutrient recommendations based on measures

    3. Regular monitoring and athlete outcomes is the only way ensure success

    4. Keep it simple - figure 9-1 page 215

    5. Empower athletes to apply model themselves

• 6. Basic nutritional concepts page 217

• • 1. Need to take into account:

       1. daily energy expenditure

       2. activity demands

       3. body type`

       4. individual physiology

    2. focus on the basics

• 7. Understanding energy balance

• • 1. starting point - relationship between energy ingested and energy expended

    2. calories in + calories out

    3. page 218 - complete view of energy balance figure 9-3

    4. page 220 - figure 9-4 integrated model of energy balance

    5. Traditional energy balance predictive power is limited due to gender, body type, exercise activity, metabolic responsiveness to fluctuation in energy intake and macronutrient intake

    6. Focus on quality nutrients - eat foods high in micronutrients

    7. Lower glycemic foods, higher percentage of protein, rich mono and polyunsaturated fats

    8. carbohydrates should be reserved for pre, peri and post workout

    9. energy balance and young athletes

       1. energy expenditure requirements are higher than adults per kilogram of body mass - 15 to 25% higher

       2. page 221 table 9-1 - absolute energy requirements

       3. organ tissue in children expends more energy

       4. children work harder to complete the same task

          1. less efficiency = more energy spent

• 8. protein intake

• • 1. essential amino acids - must be included as part of diet

    2. optimization - the protein intake that when combined with physical activity produces ideal body size and composition for the particular sport

    3. benefit of increased protein intake

       1. increased thermic effect of feeding

       2. increased glucagon

       3. increased insulin like growth factor 1

       4. reduction in cardiovascular risk

       5. improved weight loss profile

       6. increased protein turnover

       7. increased provision of auxiliary nutrients

    4. get most protein from food, not supplementation:

• • • 1. 7-10 years old - 1.1-1.2 grams per kilogram of body weight

      2. 11-14 years old - 1.0 gram per kilogram of body weight

      3. 2.2 grams per kilogram of body mass- add carbs and healthy fats to meet rest of total energy needs

         1. appraise strategies often (outcome based)

• 9. carbohydrate intake

• • 1. low intensity and long rest periods require less energy from carbohydrates

    2. emphasize carbohydrate type and timing over amount

    3. young athletes require same as untrained adult

    4. during intense - protein carbohydrate combination is best

• 10. fat intake

• • 1. 30% of diet should be from fats

       1. 33% saturated

       2. 33% monounsaturated

       3. 33% polyunsaturated

          1. 50% omega 3

          2. 50% omega 6

    2. young athletes require as much as adults

• 11. vitamin and mineral intake

• • 1. young athletes need more vitamin B1, B2, B6, E and folate, magnesium, calcium,zinc and iron

    2. well planned diet is far superior to supplementation

• 12. nutrition during training and competition

• • 1. fluid and hydration needs

       1. 2% dehydration causes:

          1. increase in perceived exertion

          2. less plasma volume,

          3. decrease in sweat rate and cooling

          4. decrease in mental performance

          5. decrease in fine motor skills and precision

          6. decrease in endurance and work capacity

       2. thirst mechanism often underestimates fluid needs

       3. sodium and potassium are also lost during evaporative cooling process (hypernatremia -- severe fall in sodium concentrations)

• 13. workout nutrition

• • 1. during and after training

       1. energy demands are high

       2. insulin sensitivity - glucose tolerance is high

       3. skeletal muscle is primed for anabolism

    2. nutrition should focus on

• • • 1. preventing dehydration

      2. carbohydrate energy

      3. increase muscle protein synthesis

      4. efficiency of glycogen storage is highest at this time

      5. peri workout and post workout are best times to ingest carbohydrates and protein

• • 3. precompetition meal

• • • 1. more about the food one eats day in and day out

      2. only goal pregame: don’t screw things up

         1. stick with the program, no novel foods

• 14. practical nutrition habits

• • 1. ten habits

       1. feed every 2 to 3 hours during intense training

       2. include complete lean protein with every feeding

       3. ingest vegetable with each feeding, fruit with any meal

       4. starches and other carbohydrates should be consumed primarily pre and post workout

       5. eat healthy fats daily

          1. page 232 table 9-2 dietary fat types

       6. eliminate calorie containing drinks

       7. eat whole foods instead of supplements whenever possible

       8. plan to break the rules 10% of the time

       9. plan ahead and prepare meals in advance

       10. eat as wide of a variety of foods possible

    2. emphasize food not calories

• • • 1. page 235, table 9-3 sample food choices in macronutrient categories

• 15. summary / conclusions:

• • 1. attempt to ingest as much energy as possible while achieving optimal body mass and composition for sport

    2. one gram of protein per pound of body mass

    3. carb and fat energy should balance out the rest of micronutrient load

    4. eat low glycemic carbs

    5. 30% of diet from fat - balance between saturated, monounsaturated and polyunsaturated

    6. drink more water

    7. variety of foods to receive complete vitamin and mineral profile

    8. diet should reflect training and adjusted based on energy needs

• 16. make connections with a registered dietician