PERFORMANCE NUTRITION FOR THE ADOLESCENT ATHLETE (Day 5)

ENERGY DRINKS

• $10 billion dollar yearly industry in 2012
• In 2006, more than 30% of adolescents reported using energy drinks, an increase of more than 3 million teens in 3 years
• Categorized as nutritional supplements, not as a food
• In 2007-10,068 emergency room visits
• In 2011-20,783

ENERGY DRINKS AND PRE-EXISTING MEDICAL CONDITONS

• Highest risk population for adverse health effects
• Children, adolescents and young adults
• Cardiac conditions
• ADHD
• Eating disorders
• Diabetes
• Rx medications
• Alcohol consumers
• Recently discovered health effects in otherwise healthy kids
• Decreased bone mineralization due to high caffeine content

ENERGY DRINKS: CAFFEINE

Average intake for an adult is between 1-3mg/kg body weight (US).
 FDA

• Limit 65mg caffeine per 12 fluid ounces

 Side effects

• Many people begin to experience side effects with intakes greater than 300mg caffeine/day
• Insomnia
• Irritability
• Headaches
• Dizziness
• Nausea
• Jittery
• Anxiety

ENERGY DRINKS: IT'S NOT JUST THE CAFFEINE AND SUGAR

Other stimulants are added to energy drinks
 Kola nut, Guarana

• Additional source of caffeine

 Citrus aurantium, bitter orange

• Contain synephrine

 Yohimbe

• Interacts with anti-depressants

 Ma huang

• Plant source for ephedra

 Geranium

• Source of methylhexaneamine (banned by NCAA)

Yerba mate, zsishi, taurine, Carnitine, ginseng

http://www.usada.org/substances

PERFORMANCE NUTRITION FOR THE ADOLESCENT ATHLETE (Day 4)

BREAKFAST

Students who eat breakfast have higher grades, can concentrate better and perform better on tests

Breakfast provides a higher percentage of vitamins and minerals than any other meals consumed during the day

~20% of total intake is consumed at breakfast

People who eat breakfast consume less fat during the course of a day

Breakfast can help control weight

Females are more likely to skip breakfast than males

BREAKFAST IDEAS

Breakfast does not have to be large or extravagant

On-the-go foods are good but watch out for nutritional value

• PopTarts
• Toaster Strudel
• Drive thru
• BUT something is better than nothing!

Must get a protein, carb, fat combination

• PB&J on wheat
• Supplement drinks
• Carnation instant breakfast
• Fruit
• Yogurt smoothies
• Cereal bars
• Bagel with PB
• Cereal with milk
• Oatmeal with berries

SNACKING

Benefits of snacking

• Prevents overeating later in the day
• Helps keep metabolism revved up
• Provides continued energy for performance
• Helps with weight gain (with large snacks)
• Can help with weight loss (with small snacks)
• Assists with recovery from physical activity
• Helps with mental concentration

A snack does not have to take much time to prepare

SNACK IDEAS

For weight gain

• PB&J sandwiches
• Trail mix
• Grape nuts, granola cereal
• Bagels with nut butter or peanut butter
• High calorie energy bars
• Nuts, seeds
• Chocolate/yogurt covered raisins
• Fig Newtons
• Dried fruit

For weight maintenance/loss

• Granola bars
• Pretzels
• Fresh Fruit
• Raw veggies
• Baked chips
• Yogurt, string cheese

RECOVERY NUTRITION

A protein/carbohydrate combination

Must be consumed within 30-45 minutes of physical activity

Can help reduce soreness, increase lean mass and help prevent overeating later in the day

Protein helps rebuild muscle damage. The amino acids are quickly absorbed into the bloodstream

Carbohydrates help replenish glycogen stores so the body is properly fueled for the next workout

Recovery is even more important if there is less than 24-hours between workouts/practices

Hydration is also an important part of recovery

RECOVERY NUTRITION IDEAS

• Gatorade shakes (make sure it is not just protein)
• Banana, apple with peanut butter
• PB&J sandwich
• Yogurt smoothie and graham crackers
• Gatorade bars, other protein bars
• Bowl of cereal with milk
• Chocolate milk

TIPS FOR CHANGING EATING HABITS

• Suggest small changes
• Set realistic goals
• Keep the athlete focused on the goal
• Focus on the positive
• No question/comment is dumb
• Don’t micromanage or become the food police
• Don’t talk about one persons food mistakes in front of the entire team

PERFORMANCE NUTRITION FOR THE ADOLESCENT ATHLETE (Day 3)

FAT

Is needed for hormone production, organ protection, cell structure and maintenance

This is used in conjunction with carbohydrates as a fuel source but in much smaller quantities

Fat is called upon when carbohydrate stores are depleted, but it is not ideal alone

Saturated and unsaturated fat

• McDonald’s bacon double cheese burger vs. olive oil

FAT USE DURING EXERCISE

Fat is used during exercise along with carbohydrates but the amount used depends on the duration and intensity of activity

Endurance exercise

• 15-20 minutes, the body will begin to use fat as a fuel source

High intensity exercise-sprinting, football plays, basketball fast break

• Carbohydrates are the primary energy source for working muscles

Oxygen requirement for fat as a fuel source is very high

FAT FOR PERFORMANCE

Fat during exercise

• Can cause major GI upset, diarrhea and early fatigue

Heart healthy fats are an important and essential part of every diet.

Heart healthy fats

• Peanut butter
• Fish
• Nuts and seeds
• Olive oil
• Avocado
• Oil based salad dressings

PERFORMANCE NUTRITION FOR THE ADOLESCENT ATHLETE (Day 2)

PROTEIN

Needed for the maintenance and repair of muscle tissue

Athletes have higher needs for protein than their sedentary counterparts

NOT the body’s preferred source of fuel but will be called upon in times of “starvation”

More is not necessarily better.

• The body can only utilize a certain amount. Whatever is left over will be stored as fat

PROTEIN FOR PERFORMANCE

Before exercise

• It is a good idea to set your body up for a workout and consume some protein before you get started.
• More protein may be required before strength training workouts than before cardiovascular or endurance workouts.
• 5-15 grams of protein is ideal before a workout. However, this depends on the intensity and duration of the workout, and the size of the athlete.

After Exercise

• It is absolutely essential to consume protein after a workout. Whether it is a long run, hard lift or intense practice, your body has broken down some lean mass and it needs to be replenished.
• You should aim for 10-20 grams of protein post-workout. This also depends on the intensity and duration of the workout and the size of the athlete.
• Make sure you consume carbohydrates with your protein source after exercise. One without the other is not as effective and will not help you recover completely.

PERFORMANCE NUTRITION FOR THE ADOLESCENT ATHLETE (Day 1)

TYPICAL ATHLETE

Wake up, get dressed, go to school

• Breakfast is a maybe…OR a bagel, bowl of cereal, Poptarts or a piece of fruit

Eat or drink nothing until lunch

• Time can range from 10:30-12:30
• Slice of pizza, fries…OR “I forgot my lunch money”

Practice-from about 3-6pm

Dinner-around 7pm

• Eat whatever, whenever
• Continue eating for the remainder of the night
• Snacks include ice cream, cookies, chips, popcorn

MOST COMMON NUTRITIONAL PROBLEMS IN ATHLETES

Athletes do not…

• Eat breakfast
• Eat frequently throughout the day
• Stay hydrated
• Get enough rest

Athletes do…

• Stay out late
• Create large gaps between meals
• Take supplements that may be questionable
• Listen to what their friends tell them

CARBOHYRDRATES FOR PERFORMANCE

First and foremost, carbohydrates will fuel the muscles, but are also absolutely essential for fueling the brain

Before exercise

• Consume a high carbohydrate snack about 1-2 hours before exercise
• Examples include: pretzels, crackers, granola bar, Gatorade, banana. Make sure this snack does not fill you up (about 1-2 servings) but just satisfies you

During exercise

• Consume 30-60 grams of carbohydrates per hour of strenuous activity in the form of liquid or solid
• Examples are gels, chews, Gatorade, any type of bar, etc.

After exercise

• Consume a good carbohydrate source within 45 minutes of activity.
• Carbohydrates need to be paired with protein for adequate recovery

Without carbohydrates before, during and after activity, athletes may experience:

• Dizziness
• Fatigue
• Nausea
• Loss of concentration
• Increased risk of injury
• Hit the “wall”

CARBOHYDRATES FOR MEAL PLANNING

Before exercise, during exercise, recovery, meal times

Before exercise

• Granola bar, slice of toast w/jelly, 1 serving of crackers, Gatorade

During exercise

• Gatorade, power gels, chews

Recovery

• Bagel with peanut butter, oatmeal, cereal with milk, granola bar with string cheese, yogurt  smoothie, recovery bar, recovery shake

Meals

• 1/3 of your plate-Carbs, 1/3 of your plate-veggies, 1/3 of your plate-protein

Source / Credit:

 

Allison Maurer MS, RD, CSSD, CSCS
Sports Dietitian
University of Tennessee

2015 O-D Alumni Undrafted Free Agents

The hits keep coming in the 2015 NFL Offseason. Ten more Offense-Defense Alumni who missed out on the 2015 Draft have found homes on NFL teams!

From the 2010 Offense-Defense All-American game, offensive lineman Elliot Porter played for LSU before signing with the Cincinnati Bengals. Also from the 2010 All-American class, Stony Brook wideout Adrian Coxson has signed with the Green Bay Packers, Norfolk State linebacker Lynden Trail accepted an offer from the Houston Texans, and Miami (OH) QB Andrew Hendrix is taking his talents to the Oakland Raiders.

While the 2010 All-American class has seen a ton of players push their foot in the NFL door, the 2011 class is placing even more athletes onto the grandest stage. We've got another SIX players to tell you about from the 2011 O-D All-American Bowl - Florida tightend Clay Burton is going to the Buffalo Bills, Texas A&M tightend Cameron Clear joins the Pittsburgh Steelers, Indiana wide receiver Shane Wynn has signed with the Atlanta Falcons, Iowa tightend Ray Hamilton is now a Dallas Cowboy, Notre Dame kicker Kyle Brindza is the newest Detroit Lion, and Alabama wide receiver Christion Jones has signed with the Miami Dolphins.

It's been a busy offseason and we've had a ton of fun tracking these success stories! Congratulations to all our alumni reaching their goals and proving they've got what it takes to make it to the top of the sport!

Now...how about following in their footsteps?

O-D Alumni in 2015 NFL Draft Rounds 2 through 7

The 2015 NFL Draft is over and we want to give a big shout out to the fine young men from our Draft Projection list we released last week that found professional homes over the weekend!

RB Ameer Abdullah was selected in the 2nd round of the draft (54th overall) out of Nebraska by the Detroit Lions. Joining him as a second round pick (56th overall) is CB Senquez Golson. Golson played at Ole Miss and is joining the Pittsburgh Steelers.

WR Chris Conley from Georgia (3rd/76th), CB P.J. Williams from Florida State (3rd/78th), DE Henry Anderson from Stanford (3rd/93rd), and WR Ty Montgomery from Stanford (3rd/94th) were the next four O-D Alumni off the board and went to the Kansas City Chiefs, New Orleans Saints, Indianapolis Colts, and Green Bay Packers respectively.

The Chiefs selected their 2nd O-D Alum of the draft in the 4th round, 118th overall, as they chose LB Ramik Wilson out of Georgia. RB Mike Davis out of South Carolina also went in the 4th round (126th overall) to the San Francisco 49ers.

OT Tyrus Thompson (Oklahoma) was the next O-D All-American to go as the Minnesota Vikings made him the 185th overall pick in the 6th round. The Indianapolis Colts became the second NFL team to double dip on O-D players by choosing LB Amarlo Herrera in the 6th round with the 207th overall pick.

Finally, the Dallas Cowboys got in on the action in the 7th round, choosing OT Laurence Gibson with the 243rd pick out of Virginia Tech.

Congratulations are in order for each and every one of these outstanding athletes. We can't wait to see you turned loose in the NFL!

! UPDATE !

As a supplemental note to our earlier release, there were some pleasant surprises in this year's draft as well! We scoured the pundits' guides for our players but here were a few that didn't make the consensus prognostications but DID get selected:

DT Darius Philon was a 6th round pick (192nd overall) of the San Diego Chargers. Darius played collegiately with Arkansas and was a 2012 O-D Bowler.

The Cleveland Browns selected LB Hayes Pullard with the 219th pick in the Draft in the 7th round. After the 2010 O-D Bowl he was a part of, Hayes played his college ball with USC.

In the 7th round, 228th overall, the Minnesota Vikings selected OT Austin Shepherd out of Alabama. Austin played in the 2010 O-D All-American Bowl.

A special, separate congratulations are in order. The pundits whiffed, but we always believed!

In the 1st Round of the 2015 Draft, the NFL selects..

The prognosticators were right - O-D Alumni ended up having a big night during the first round of the NFL Draft! Three former Offense-Defense All-Americans were chosen on the first day of selections - all of them in the top-15!

Let's take a look at who got the call and where they're going!

With the 9th pick of the 2015 NFL Draft, the New York Giants selected OT Ereck Flowers from the University of Miami. Ereck was an O-D All-American in 2012 and made four starts as a true freshman for Miami. He was a full-time starter in his sophomore and junior campaigns, being named Second-team All-ACC in 2014 before deciding to forgo his senior season in favor of the Draft.

At pick 12, the Cleveland Browns chose DT Danny Shelton out of the University of Washington. Danny was an O-D All-American in 2011 and picked up a bevy of awards and accolades when he made the jump to the collegiate level. Three-time First-team Academic All-Pac-12 (2012, 2013, 2014), First-team All-Pac-12 (2014), First-team Academic All-American (2014), and First-team AP All-American (2014).

The San Diego Chargers selected RB Melvin Gordon out of the University of Wisconsin in the 15th spot. We hope Melvin has a big trophy shelf, because he earned the Doak Walker Award (2014), the Jim Brown Trophy (2014), the Chicago Tribune Silver Football Award (2014), and was named the following: Unanimous All-American (2014), Big Ten Offensive Player of the Year (2014), Big Ten Running Back of the Year (2014), First-team All-Big Ten consensus (2014), Second-team All-Big Ten consensus (2013), Four-time Big Ten Offensive Player of the Week (2013-2014), Two-time Academic All-Big Ten (2012, 2013), and the Outback Bowl MVP (2015). Whew!

Congratulations, guys! We couldn't be prouder - go take the NFL by storm! 

The 2015 NFL Draft will continue tonight (Friday) and wrap up tomorrow (Saturday). We'll have a recap on Monday of all the O-D Alumni finding new NFL homes. Remember - this could be YOU or your athlete! If you're on the fence about coming to an O-D Camp - the BEST way to get noticed and selected as an O-D All-American - the proof is right here: we evaluate and train the best of the best!

Get in shape for camp with this 7 minute workout!

 

The following is an example of a 12-station HICT (high intensity circuit training) program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.