Physical Growth & Development. First & Foremost. Cognitive/Brain Development. Bone Mineralization

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2 Physical Growth & Development Bone Mineralization First & Foremost Cognitive/Brain Development

3 Physical Growth & Development Bone Mineralization Optimal physical performance Cognitive/Brain Development

4 Protein Energy (calories) Fluid & Electrolytes Carbohydrates Fats Vitamins & Minerals

5 Every Day Needs 100 lb girl : ~72 ounces Fluid Electrolyte needs met with balanced diet Activity Needs 100 lb girl ~20 oz/hr during activity >7 oz after activity--replace losses Include electrolytes in fluid for activities >1 hr Sports drinks (Gatorade drinks) ~¼ to 1/3 tsp salt/liter ½ strength fruit juice

6 Every Day Needs: Varies with height, weight, age and activity level. ( X Age) + PA(10X wt kg X ht m) year old, 100 lb, 62 inch girl 1 to 2 hours work out per day: 2400 to 2800 calories/day ADD calories/hour for >2 hr activity

7 Main source of fuel for muscles Everyday needs 50% total energy needs 13 yr old 100 lb, 62 inch active girl: 1200 to 1400 calories from carbs = 300 to 350 gm carb/day High activity/race/long practice Days Needs increased with activity 50-60% total calories or 10 gm carb/kg body weight/day 3000 calorie day, 1500 calories from carbs = 375 gm carb 10 gm/kg/day = 455 gm carb

8 1.2 to 1.7 gm/kg/day Growth and development + extra needs for activity 100 lb girl 55 to 77 gm protein/day ~18-26 gm 3 times/day (equiv of 2 ½ to 3 ¾ oz meat/meal) Protein Sources: Meat/poultry/fish 1 oz cooked = 7 gm Milk 1 cup = 8 gm Beans ½ cup cooked = 7 gm Egg 1 large = 6 gm Grains 1 ounce = ~2-3 gm Nuts 1 ounce (~1/4 cup) = 7 gm Peanut butter 2 tbsp = 7 gm

9 Minimum 20% total energy needs 2400 to 2800 calories/day = 480 to 560 calories in fat 53 to 62 gm fat/day Maximum 35% total energy needs 2400 to 2800 calories/day = 840 to 980 calories in fat 93 to 109 gm fat/day High activity day/race/long practice days Increase carbs keep fat 20-30% total energy 3000 calories/day =600 to 900 gm fat = gm fat Fat is most concentrated form of calories, must be included to meet high calorie needs!

10 Calcium 1300 mg/day 1 serving dairy = 300 mg; smaller amounts in other foods 3-4 servings dairy/day Major component of bone Muscle contraction, nerve function Vitamin D 600 IU/day Needs may be closer to 1000 IU/day) 1 cup milk 100 IU; 3 oz fatty fish ~300 IU Sunlight Supplement important in > 42 parallel Bone mineralization/calcium absorption Possible prevention of auto-immune diseases and many cancers.

11 Iron 9-13 years 8 mg/day years 15 mg/day Low iron common in menstruating athletes Low iron leads to anemia Anemia: decreased red blood cells Red blood cells carry oxygen to all tissues in body Anemia causes: Fatigue Poor concentration Decreased physical performance

12 Functions: Production of energy from foods B12, Folic Acid production of red blood cells Needs increased above RDA with high levels of activity Increase energy (calorie) intake with balanced diet meets extra B vitamin needs Sources: Meats Dairy Whole grains (enriched refined grains) Vegetables Legumes

13 Functions Growth Building and repair of muscle tissue Energy production Immune status Sources Meats, legumes, grains, milk Deficiency uncommon Supplement over 30 mg can result in malabsorption of other minerals

14 Typical Western diet excessive in sodium Sodium is major component of salt Very high in processed foods Natural ingredient in milk and meats Sodium needs increased with sweating Concern is during vigorous or endurance activities Potassium Important for blood pressure control and heart function High in fruits, vegetables, legumes, milk and meats

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18 Be a role model! Health and Fitness Thin Encourage balanced eating for all! Whole grains Fruits and Vegetables Lean proteins Healthy Fats OK to have treats occasionally!!

19 Decreasing or restrictive eating Eating rituals Fad diets Obsessive calorie counting Weight loss Is weight loss appropriate? IF NO intervention EARLY IF YES is athlete following balanced diet, meeting nutrient needs? See a Registered Dietitian for safe and effective weight management. Cessation of menstrual periods Due to underweight/overtraining WILL RESULT IN BONE DEMINERALIZATION!!

20 2 Fruits and 5 Vegetables per day

21 Grains/starches--6 + servings of Make > ½ grains WHOLE

22 Protein with each meal amount depends on individual need (1.2 to 1.7 gm/kg/day)

23 Dairy 3 to 4 servings per day

24 Fats and Oils include moderate amounts in meals/snacks more liquid than sol