Sport Nutrition for the Young Athlete

Nancy Rodriguez, PhD, RD, CSSD, FACSM Professor, Nutritional Sciences Director, Sports Nutrition Programs University of Connecticut

Basic Principles of Sports Nutrition for Young Athletes

Hydration

Calories

“Programmed” Hydration

Before Activity Drink 4-8 oz of water 1-2 hr before Drink 4-8 oz of water 10-15 min before During Activity Drink 5-9 oz of water or sports drink every 15-20 min After Activity Drink at least 24 oz for every pound of weight lost within 1 hr of end of athletic event

Hydration is Essential to Performance

Significance of Carbohydrates to

Training Diet and Performance

Changes in Glycogen Levels

During Soccer Match

Rehydrate

Replenish

Repair

Rest

The 4 ‘R’s of Recovery

Eat breakfast

Eat power/nutritious snacks

Incorporate protein into every meal

Eat every 3-4 hours for peak energy

Keep performance foods handy –

Never ‘run on empty’

Remember pre-practice snack and

post-training/post-practice nutrition

Drink plenty of water

Maximize Performance

Snack Examples

• Fruit

• Granola bars/cereal

• Bagels/English muffins

• Chocolate milk

• Protein bars

• Pretzels/baked chips

• Pita chips/carrot sticks and

hummus

• Nuts/trail mix

• String cheese

• Beef Jerky

• Real fruit juice/sports drink

Sample Meal Plan

Breakfast Example

• 1 wheat bagel with peanut

butter and jelly

• 1 cup milk or yogurt

• Glass of OJ and 1 banana

Lunch Example

•Turkey and cheese sandwich on

whole grain bread with lettuce

and tomato

•½ cup baby carrots

•I small bag of pretzels

•Bottle of chocolate milk

•Apple or orange

Dinner Example

• Chicken burrito with brown

rice, black beans, lettuce,

tomato, cheese, made with

whole grain flour tortilla

• 1 cup milk