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SB_CPS Statements (Pediatrics Royal College 2018) > Sport nutrition for young athletes > Flashcards

Sport nutrition for young athletes Flashcards

1
Q

What are the recommended energy requirements (kcal/day) for males?

A

4-6yo: 1800
7-10yo: 2000
11-14yo: 2500
15-18yo: 3000

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2
Q

What are the recommended energy requirements (kcal/day) for females?

A

4-6yo: 1800
7-10yo: 2000
11-14yo: 2200
15-18yo: 2200

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3
Q

What additional energy requirements are recommended for young athletes?

A

Provide additional energy to replace those expended during athletic endeavours

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4
Q

What is the importance of carbohydrates?

A

1g CHO = 4kcal of energy

Provide glucose used for energy

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5
Q

What is the recommended carbohydrate intake?

A

45-65% total intake 4-18yo

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6
Q

What are good sources of carbohydrates?

A 
Whole grains
Vegetables
Fruits
Milk
Yogurt
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7
Q

What is the importance of protein?

A
  1. Build and repair muscle, hair, nails and skin
  2. Helps maintain blood glucose through liver gluconeogenesis
  3. 1g CHO = 4kcal of energy
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8
Q

What is the recommended protein intake?

A

10-30% total intake 4-18yo

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9
Q

What are good sources of protein?

A 
Lean meat
Poultry
Fish
Eggs
Dairy products
Beans
Nuts including peanuts
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10
Q

What is the importance of fats?

A
  1. Absorb fat-soluble vitamins (A, D, E, K)
  2. Provides essential fatty acids
  3. Protects vital organs
  4. Provide insulation
  5. 1g fat = 9kcal of energy
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11
Q

What is the recommended fat intake?

A

25-35% total energy 4-18yo

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12
Q

What is the recommended saturated fat intake?

A

10% total energy 4-18yo

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13
Q

What are good sources of fat?

A
  1. Lean meat and poultry
  2. Fish
  3. Nuts
  4. Seeds
  5. Dairy products
  6. Olive oil
  7. Canola oil
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14
Q

What sources of fats should be minimized?

A
  1. Chips
  2. Candy
  3. Fried foods
  4. Baked goods
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15
Q

What is the daily recommended intake of calcium?

A

1000mg/day for 4-8yo

1300mg/day for 9-18yo

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16
Q

What is the importance of calcium?

A
  1. Bone health
  2. Normal enzyme activity
  3. Muscle contraction
17
Q

What are good sources of calcium?

A 
Milk
Yogurt
Cheese
Broccoli
Spinach
Fortified grain products
18
Q

What is the daily recommended intake of vitamin D:?

A

600IU/day for 4-18yo

19
Q

What is the importance of vitamin D?

A
  1. Bone health

2. Absorption and regulation of calcium

20
Q

What athletes are at higher risk for vitamin D deficiency?

A
  1. Living in northern latitudes

2. Train indoors

21
Q

What are sources for vitamin D?

A
  1. Fortified foods such as milk

2. Sun exposure

22
Q

What is the importance of iron?

A
  1. Oxygen delivery to body tissues

2. Support growth

23
Q

What is the recommended daily intake of iron?

A
  1. 9-13yo 8mg/day
  2. Males 14-18yo 11mg/day
  3. Females 14-18yo 15mg/day
24
Q

Which groups should be screened periodically for iron status?

A
  1. Athletes esp. female athletes
  2. Vegetarians
  3. Distance runners
25
Q

What are sources for iron?

A

Eggs
Leafy green vegetables
Fortified whole grain
Lean meat

26
Q

What does fluid help to do?

A
  1. Regulate body temperature

2. Replace sweat losses

27
Q

What is the recommended amount of fluid to consume prior to activity?

A

400-600mL water 2-3h before event

28
Q

What is the recommended amount of fluid to consume during sporting activities?

A

150-300mL q15-20min
<1h water
>1h sports drinks 6% CHO and 20-30mEq/L NaCl

29
Q

What is the recommended amount of fluid to consume after sporting activities?

A

~1.5L fluid/kg body weight loss to replace sweat losses

30
Q

When should recovery foods be consumed?

A

Within 30min of exercise and again within 1-2h of exercise

31
Q

What is the purpose of recovery food?

A

Reload muscles with glycogen and allow for proper recovery

32
Q

What are good recovery foods?

A

Those containing protein and CHO

e.g. graham crackers with pb and juice OR yogurt with fruit OR sports drink with fruit and cheese

33
Q

What are the guidelines re eating meals and activity?

A

Eat meal minimum 3h prior to event including carbohydrates, protein, limited fat, and limited fibre

Liquid meal or snack 1-2h before exercise for early morning activities and a full breakfast after

SB_CPS Statements (Pediatrics Royal College 2018) (223 decks)

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