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