Nutrition for Active Youth
Lisa Needham, MSc, RD
Public Health Dietitian
Wellington-Dufferin-Guelph Public Health
Outline
• Hydration
• Eating Before Activity
• Eating Post Recovery
• Your Questions:
• Eating on the Road
Hydration:
• Dehydration – increases the risk of
life-threatening heat injury such as
heat stroke.
• Dehydration (loss >2% body weight)
can:
– compromise aerobic exercise
performance
– affect muscle strength
– cause cramping
– impair mental/cognitive performance
Example:
• 2 % for a 140 lb male = 2.8 lbs.
• Pre-exercise = 140 lb
• Post- exercise = 137 lb
• Over 2% loss may already impaired
performance.
Before:
• At least 4 hours before drink 5-7 ml/kg
body weight (2-3 ml/lb) of water.
– Example: 150 lb person
2-3 ml/lb x 150lbs = 300- 450 ml or
about 1-2 cups fluid
• This will optimize hydration and give
time to excrete any excess fluid as
urine prior to exercise
Before continnued:
• above normal state of water body content is
discouraged. Be careful not too over
hydrate
• increase risk of having to urinate during
exercise
• no clear physiologic or performance
advantage over normal state of body water
content
During:
• maintain fluid balance
• Sweat rates dependent on many
factors such as:
– Temperature
– Humidity
– Genetics
– Metabolic efficiency.
• Sweat rates can range from 0.3 to as
much as 2.4 litres/hr.
During continued
•
•
•
Best to maintain fluid balance.
If fluid balance cannot be
maintained, the maximal amounts
that can be tolerated should be
ingested. Optimal hydration can be
facilitated by drinking 150 to 350 mL
(0.5-1.5 cups or 6 to 12 oz) of fluid at
15- to 20-minute intervals, beginning
at the start of exercise.
approx. 600-1400 ml/hr or
2.5 - 6.0 cups/hr.
Exercise over 1 hour
• Beverages containing carbohydrate in
concentrations of 4-8% are
recommended for exercise events
lasting longer than one hour.
• Plain water is suitable for anything
less than 1 hour.
• Considerations:
– Aid hydration for some – Sodium
increases thirst drive.
Sports Beverages
• Short-term Exercise Alternatives:
– Water
– Diluted 100% fruit juice
• More nutritious
• Must be diluted 50:50 with water for best absorption
• If you get cramping, return to water or sports beverages
– Homemade Sports Beverage
• 500 ml water + 5 tsp honey + 1/8 tsp salt
• Tips:
– Beverages for energy during activity should have a
sugar concentration between 5 – 8 % (juice has 1520% so it must be diluted)
When to Use Sports Drinks
www.heidismithnutrition.com
Other considerations:
– Cultural norm
– Not necessary
• Less than 1 hour of constant activity
for a player (body uses stored sugars)
• Not an ideal post recovery drink or
snack
• little physiologic need to replace
electrolytes during a single session of
moderate duration (e.g., < 3- 4 hrs),
particularly if sodium was present in
the previous meal.
– Cost. Average 2 practices, 1 game and a
tournament (4 games) = 7 Bottles
– Typically $21/week for 7 months =
$588/season/child
– 15 kids on a team = $8820
Money spent for no added benefit.
• Although most athletes who drink
more fluid than they lose as sweat
simply excrete the excess fluid as
urine, in some people it is retained. If
the fluid contains sodium, it could
help prevent the dilution of serum
sodium levels, thereby decreasing the
risk of hyponatremia. Limiting fluid
intake so that it does not exceed
sweat rate can also decrease the risk
of hyponatremia.
After exercise
• Many finish sessions dehydrated.
• Given adequate time intake of normal meals and
beverages will restore hydration status by
replacing fluids and electrolytes lost during
previous exercise session.
• Rapid and complete recovery from excessive
dehydration can be accomplished by drinking at
least:
– 450-675 ml/lb weight lost during exercise.
• Consuming rehydration beverages and salty meals
and snacks will help replace fluid and electrolyte
losses.
Eating for Energy
“The foods you choose on a daily basis have a profound
impact on your health and your performance in sports.”
“The better you fuel your body, the more
energy your muscles can store, the faster
you recover and therefore the harder you
can train.”
“Your “fuel” determines your athletic potential. Food is
the foundation of your training!”
Heidi Smith, BSc, RD
Nutrition for The Long Run
Eating Before Activity
Eating Before Activity
• Purpose:
• To maintain blood sugar until time of exercise
• Recommendation:
• Aim for a small meal or snack 2 -3 hours before
you exercise
Eating Before Activity
• Misconception:
• This is not the “fuel” for the coming activity!
– It takes the body 24-48 hours to store the CHO that is
converted to glycogen for muscle fuel
• You are actually burning glycogen that you
stored 1 – 2 days earlier!
• Exception: Early Morning Activity
• Have just enough CHO to raise blood sugars and
give you energy before exercise.
– Example: Small glass of juice and a piece of toast
Food Energy
• Carbohydrates (CHO)
• Most useful form of energy so include it regularly
• Choose high quality carbohydrates like:
– Whole grain breads, whole wheat pasta, brown rice, fruits
and vegetables.
• Protein (PRO)
• Building blocks for muscle
• Necessary for repairing tissues after exercise
• Choose lean proteins like:
– Chicken, fish and alternatives, like beans, most often
• Fat
• Concentrated energy source
• Choose the right kinds of fat:
– Mono- and poly- unsaturated fats
• Avoid:
– Hydrogenated / trans fats
Canada’s Food Guide
Eating Before Activity
• Recommendations:
–
–
–
–
–
–
–
High CHO
Moderate fibre
Low sugar
Choose low fat foods
Choose familiar foods
Maintain adequate fluids
Include PRO if eaten
> 2 hours before exercise
Composition of Pre-exercise Meals and Snacks
Heidi Smith BSc, RD, Nutrition for the Long Run
Eating Before Activity
Time Before
Exercise
Composition
Food Ideas
Balanced Meal
Sandwich with low fat toppings, cheese
and fruit, trail mix, peanut butter and
crackers, soup and salad, pasta with meat
sauce, French toast, egg on toast, pizza
with low fat cheese (no pepperoni)
1 – 2 hours
prior
High CHO,
moderate PRO,
low fat
Cereal with skim milk, low fat yogurt and
fruit,
yogurt shake
1 hour prior
High CHO, low
Crackers, fruit, toast, ½ - 1 bagel with
PRO (<10 g), low cream
cheese
fat
2 – 4 hours
prior
(preferable)
Pre-Exercise Snack Ideas
Heidi Smith BSc, RD, Nutrition for the Long Run
Avoid:
– High sugar – cereals, candy, chocolate, pop
– High fibre – beans, gassy vegetables,
prunes
– High fat – full fat dairy, chocolate, high fat
meats, deep fried
– Fast foods – cheeseburgers, hotdogs,
tacos, wings, french fries
Eating During Activity
Eating During Activity
Only when exercising > 60 minutes
• Guidelines:
– CHO is the only fuel your body needs during
exercise
– Choose:
•
•
•
•
•
•
Low fibre (< 5 g / serving)
Low fat & PRO (with high intensity exercise)
Convenient
Small amounts over time
Have at least 0.5 – 1 L fluid with any foods eaten
Try foods at practice before using during a game
Example Snacks:
•
•
•
•
•
•
•
•
•
1 medium Banana
¼ cup Raisins
¼ cup Dried Apricots
4 (20g) Arrowroots
10 Saltines
12 Pretzels (low fat)
4 (28g) Graham Crackers
1 (26g) Low Fat Granola Bar
500 ml Homemade Sport Drink*
Eating During Activity
• Start eating after 60 – 90 minutes of exercise
• Aim for 40 – 60 g of CHO per hour of exercise
Serving Size
(g)
Calories
(kcal)
Carb.
(g)
Sodium
(mg)
Fibre
(g)
Protein
(g)
Fat
(g)
Banana
1 medium
108
28
1.2
2.8
1.2
0.6
Raisins
¼ cup
124
33
5
1.6
1.3
0.2
Dried Apricots
¼ cup
79
20
3
3
1.2
0.2
Arrowroots
4 (20g)
88
14
74
0.04
1.6
2.8
Saltines
10 crackers
118
20
356
0.8
3.0
2.8
Pretzels (low fat)
12 pretzels
100
23
400
0.9
3.0
2.1
Graham Crackers
4 (28 g)
119
21
185
0.9
2.0
2.8
Low Fat Granola Bar
1 (26 g)
110
20
40
1.2
1.1
2.5
Homemade Sport
Drink*
500 ml
100
25
250
0
0
0
* 0.5 L water, 5 tsp honey, 1/8 tsp salt
Common Foods Used During Exercise
Heidi Smith BSc, RD, Nutrition for the Long Run
Recovery Meals
Recovery Meals
• Suggested Post Workout Snacks
Calories
(kcal)
Carbohydrate
(g)
Protein
(g)
2 cups chocolate milk (1% / soymilk)
340
56
17
1 cup milk / soy milk, 1¼ cup cereal
275
53
13
Banana and 175 ml low fat yogurt
250
48
13
Peanut butter and jam sandwich
350
50
12
Snack
Post Workout Snack Ideas
Heidi Smith, BSc, RD, Nutrition for the Long Run
Recovery Meals
• Recovery Window – 2 hours after exercise
• Tips for Faster Recovery
– Drink enough water during exercise
– Snack about 15-30 min after exercise
– Aim for a combination of
high CHO and moderate PRO
Day to Day:
• Eat healthy day to day to:
– Support growth and development needs
– To meet vitamin and mineral needs
– To maximize energy levels
– To reduce risk of chronic disease
– To maintain a healthy body weight
Canada’s Food Guide to Healthy Eating
•Healthy foods support:
•Growth
•Strength
•Stamina
•Suggested servings:
•Depends on age
and gender
Variety is key!
Your Questions
Eating on the Road
Eating on the Road
• Plan Ahead:
• Grocery shop for healthy car snacks and beverages
• Choosing Fast-Foods:
– Ask for nutrition information
– Choose grilled chicken instead of burgers
– Choose low sugar, caffeine free beverages like water, milk,
100% fruit juice
– Avoid up-sizing and control your portions
– Choose whole wheat bread at sub shops and remember that
cheese and sauce calories add up fast!
Eating on the Road
• Words to look for:
– Choose:
• Grilled, steamed, broiled, boiled, baked, marinara, poached
– Avoid:
• Fried, sautéed, au gratin, alfredo, cream or butter
• Ask for:
• Sauces on the side, healthier side
dishes (side salads, rice, baked
potato)
Case Study: Derrick
Eating Healthy while Being Active
Derrick’s Weekly schedule
Practices:
Monday 5-6 pm
Tuesday 7-8 pm
Game night 6:30-7:30pm
Tournament Weekend:
Saturday:
Game 1: 8:30am
Game 2: 2pm
Sunday:
Game 1: 11am
Game 2: 4pm
Eating Pattern with practice 5:00pm
Breakfast:
• 2 toast, 2 eggs, 1 cup milk, apple (or Bowl of cereal,
Toast with PB, apple, yogurt).
Lunch:
• Ham and cheese sandwich, cut up veggies, yogurt, 1
cup milk, banana
Pre-activity snack (as soon as school ends) cheese and
crackers or small bowl cereal. (try at least 1 hour
before)
During: water
Recovery snack: Orange smoothie 1 cup
Dinner: 2 chicken fajita wrap with mixed veg., 1 cup milk
Popcorn and fruit for snack
Eating Pattern with game/practice 7:00
pm
Breakfast: 2 toast, 2 eggs, 1 cup milk, apple (or
Bowl of cereal, Toast with PB, apple, yogurt).
Lunch: Ham and cheese sandwich, cut up veggies,
yogurt, 1 cup milk, banana
Dinner at least 2 hrs before: 2 chicken fahita wraps
with mixed veg., water
During: water
Recovery snack: Orange smoothie 1 cup (3/4 cup
vanilla yogurt., ½ cup OJ, 2 tbsp skim milk powder)
1 cup milk, popcorn for snack
Eating Pattern for Tournament!
8:30 am Saturday Game
Pre-activity snack (as soon as you wake up)
• Small glass of juice and a toast ( if less than an
hour to game time)
• Bowl of cereal and milk, piece of fruit, yogurt (2
hours before game time)
Recovery snack 9:00am:
• Orange smoothie 1 cup (1/2 cup OJ, vanilla yogurt
(3/4 cup, 2 tbsp skim milk powder)
Breakfast 10-11am:
• PB and jam sandwich, 1 cup milk, apple
2:00 pm Saturday Game
Lunch 12:30pm
Pre-activity snack optional if hungry an hour before
game (eg. Piece of fruit)
Recovery snack:
• 3:00 pm Banana and 175 ml low fat yogurt
Dinner 5pm:
• Roast beef, potatoes, mixed vegetables, milk and
frozen yogurt and berries.
Eating Pattern for Tournament!
11:00 am Sunday Game
Pre-activity snack (as soon as you wake up)
• Small glass of juice and a toast.
Recovery snack 12pm:
• Orange smoothie 1 cup
Lunch 12:30pm
• Ham and cheese sandwich, 1 cup milk, apple
Eating for Competition Day
5:00pm Sunday Game
• Pre-meal or pre snack:
• was lunch meal or if hungry piece of fruit.
During – water
Recovery snack 6pm:
• 1 cup milk, 1¼ cup cereal
Dinner 7pm:
• Chicken Fahita wrap, mixed veg, water, piece of
fruit
References
American College of Sports Medicine. Position stand on exercise and
fluid replacement. Med Sci
Sports Exerc 1996;28:i-vii.
Amrstrong, LE, Casa DJ, Millard-Dtaffoird M, Moran, DS, Pyne SW,
Roberts, WO. American College of Sports Medicine position stand.
Med Sci Sports Exerc 2007;39: 556-572.
Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and
Sulfate. (2004). Institute of Medicine of the National Academies.
Palmer, MS, Spriet L. Sweat rate, salt loss, and fluid intake during an
intense on-ice practice in elite junior male players. Appl Phys nutr
Metb. 2008;33:267-271.
Sawka, MN, Burke, LM, Eichner, ER, Maughan, RJ, Mountain SJ,
Stachenfeld, NS. American College of Sports Medicine Position
Stand. Exercise and Fluid Replacement. Med Sci Sports Exerc. 2007;
39; 377-390.
Speedy DB, Noakes TD, Rogers IR, et al. Hyponatremia in ultradistance
triathletes. Med Sci Sports Exerc 1999;31:809-15.
Vrigens DMG, Rehrer NJ. Sodium-free fluid ingestion decreases plasma
sodium during exercise in the heat. J Appl Physiol 1999;86:18471851.
Questions?
Thank you for listening!
"A great diet cannot make an average athlete
elite, but a poor diet can make an elite
athlete average.”
Dave Kostill
Lisa Needham, RD
Public Health Dietitian
Wellington-Dufferin-Guelph Public Health