Sport nutrition for young athletes Flashcards Preview

CPS Statements > Sport nutrition for young athletes > Flashcards

Flashcards in Sport nutrition for young athletes Deck (33):
1

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

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

2

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

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

3

What additional energy requirements are recommended for young athletes?

Provide additional energy to replace those expended during athletic endeavours

4

What is the importance of carbohydrates?

1g CHO = 4kcal of energy
Provide glucose used for energy

5

What is the recommended carbohydrate intake?

45-65% total intake 4-18yo

6

What are good sources of carbohydrates?

Whole grains
Vegetables
Fruits
Milk
Yogurt

7

What is the importance of protein?

1. Build and repair muscle, hair, nails and skin

2. Helps maintain blood glucose through liver gluconeogenesis

3. 1g CHO = 4kcal of energy

8

What is the recommended protein intake?

10-30% total intake 4-18yo

9

What are good sources of protein?

Lean meat
Poultry
Fish
Eggs
Dairy products
Beans
Nuts including peanuts

10

What is the importance of fats?

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

11

What is the recommended fat intake?

25-35% total energy 4-18yo

12

What is the recommended saturated fat intake?

10% total energy 4-18yo

13

What are good sources of fat?

1. Lean meat and poultry
2. Fish
3. Nuts
4. Seeds
6. Dairy products
7. Olive oil
8. Canola oil

14

What sources of fats should be minimized?

1. Chips
2. Candy
3. Fried foods
4. Baked goods

15

What is the daily recommended intake of calcium?

1000mg/day for 4-8yo
1300mg/day for 9-18yo

16

What is the importance of calcium?

1. Bone health

2. Normal enzyme activity

3. Muscle contraction

17

What are good sources of calcium?

Milk
Yogurt
Cheese
Broccoli
Spinach
Fortified grain products

18

What is the daily recommended intake of vitamin D:?

600IU/day for 4-18yo

19

What is the importance of vitamin D?

1. Bone health

2. Absorption and regulation of calcium

20

What athletes are at higher risk for vitamin D deficiency?

1. Living in northern latitudes

2. Train indoors

21

What are sources for vitamin D?

1. Fortified foods such as milk
2. Sun exposure

22

What is the importance of iron?

1. Oxygen delivery to body tissues

2. Support growth

23

What is the recommended daily intake of iron?

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

24

Which groups should be screened periodically for iron status?

1. Athletes esp. female athletes
2. Vegetarians
3. Distance runners

25

What are sources for iron?

Eggs
Leafy green vegetables
Fortified whole grain
Lean meat

26

What does fluid help to do?

1. Regulate body temperature
2. Replace sweat losses

27

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

400-600mL water 2-3h before event

28

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

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

29

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

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

30

When should recovery foods be consumed?

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

31

What is the purpose of recovery food?

Reload muscles with glycogen and allow for proper recovery

32

What are good recovery foods?

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

What are the guidelines re eating meals and activity?

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

Decks in CPS Statements Class (223):