Nutrition. For the young athlete. Georgia Bevan Accredited Practicing Dietitian. Georgia Bevan APD -Eclipsefuel.com

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1 Nutrition For the young athlete Georgia Bevan Accredited Practicing Dietitian

2 What will be covered? Different energy sources in food Impact of nutrients on sports performance and health Target nutrients for child and adolescent athletes Strategies for meeting nutritional needs Cooking demonstration

3 Diet and performance Provides energy for cells to function and prevent fatigue Provides nutrients for muscles to recover Vitamins and minerals for optimal health and immune function Water maintains hydration level, maintains performance

4 Energy foods Macro(big)nutrients are nutrients in food that provide us with energy. Protein ~ 17kJ Carbohydrates ~ 16kJ Fats ~ 37kJ WHAT IS OUR NUMBER ONE FUEL SOURCE?

5 Why carbohydrates? Broken down by to glucose, stored as glycogen in liver and muscles Preferred energy source at high intensity; broken down 18x faster than fat Storage capacity can deplete after 2hrs of intense exercise CHO have an important role in mental concentration as wellprimary fuel for brain Every gram of carbohydrate holds three grams of water

6 Energy foods cont. Need to replenish/refuel each day Training, everyday activity and even sleep reduces our carbohydrate stores Carbohydrate intake varies depending on training schedule Important sources include wholegrains, starchy vegetables, legumes and dairy foods

7 Time (hrs)

8 How do we recover? Heavy training loads require repeat training with minimal rest. Restoring fuel sources allows us to come back again and again for training Protein just as vital for muscle recovery

9 Protein Window for protein intake is 30mins 2hrs post exercise Studies show 20g or 0.3g/kg body weight is optimal amount Animal based products have all essential amino acids to help grow muscles Vegetarian protein sources with all amino acids; quinoa and soy

10 Wholesome, balanced diet is key Young athletes need adequate calories for proper height and weight growth Micronutrients (vitamin and minerals) are just as for overall health, preventing illness, injury and fatigue Eating a variety of good quality foods provides a wide range of nutrients Everybody has different requirements and what works for someone else might not work for child

11 Key nutrients for adolescents athletes Iron Oxygen carrying component of blood Good sources of iron include red meat, eggs, fish, milo and baked beans Calcium and Vitamin D Essential for bone health Good sources of calcium include dairy, calciumfortified soy products and breakfast cereals. Vitamin D is obtained through exposure to sunlight

12 Hydration Dehydration can cause physical and mental performance Hydration should occur everyday Consistent intake of water is essential

13 Water is best Water is the number one choice for hydration Sports drink are useful for hydration and carbohydrate intake why? Timing is important: Before event During event After event

14 Challenges for meeting requirements Training schedule Safe transport of foods Fussy eaters Social influences

15 Problem solving strategies Nutrient dense snacks Optimise at meal times Provide choices put responsibility back on your child

16 Nutrient dense snacks High protein dairy, legumes, eggs, nut butters High carbohydrates grains, cereals, fruit, dairy Quick and easy

17 Optimise at meal times

18 Take home messages Carbohydrates should be adjusted for daily exercise demands Protein is great for recovery Hydration will reduce fatigue water is best Even small changes make a difference See an APD for individual advice to tailored for your child

19 Further information Sports Dietitians Australia Factsheets and find a local Accredited Practicing Sports Dietitian Australian Dietary Guidelines Australian Guide to Healthy Eating Dietitians Association of Australia Find a local Accredited Practicing Dietitian Australian Institute of Sport Sports specific factsheets

20 Taste testers Bliss balls nut free and nut based Overnight oats Egg cups

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