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Fueling our
Adolescent Athletes
Keri Strachan - registered dietitian
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UNIQUE CHALLANGES:• Often train > once a day
• Exhaustive sessions i.e. 2 hours or
more
• Demands of adolescence growth and
muscular development
→ → HIGH NUTRITIONAL NEEDS
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NUTRITIONAL GOALS:• Training diet
• Competition diet
• FOOD FIRST approach
• Maintain ideal body composition
• Longevity and long-term health
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BODY FAT % GOALS:
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BODY FAT % GOALS:
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BODY FAT % GOALS:• Minimize the “dead weight”
• Endurance versus Sprint
• Female adolescence hormone changes
• Male adolescent battle to get enough in!
• Over-training syndrome
• Female Athlete Triad
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FEMALE ATHLETE TRIAD:
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TRAINING vs. COMPETITION:• High training load
• Tapering pre-competition
• Competition days over 2-7 days
• Travel and jet lag
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TRAINING DIET – carbohydrate
needs:• Adjust to match training load
• Replenish liver and muscle glycogen
• Optimal recovery
• Ensure training capacity next session
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TRAINING DIET – carbohydrate
needs:• Choose low GI whole grain carbs
• Avoid highly refined, sugar-rich options
• Limit sugary drinks
• Monitor cravings and hunger
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TRAINING DIET – carbohydrate
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TRAINING DIET – carbohydrate
needs:• Traditionally 6-12g/ kg/ day
• OFTEN requires LOTS of refined carbs
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TRAINING DIET – carbohydrate
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TRAINING DIET – dietary fat• 9kcal / gram fat
• 4kcal / g carb or protein
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• Olive oil, olives
• Nuts, seeds
• Avocado
• Coconut oil
• Butter, ghee
• Omega-3 fats
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PROTEIN REQUIREMENTS
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ACHIEVING PROTEIN NEEDS:
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PROTEIN
CONSIDERATIONS:• Timing
• Maximum 20g servings
• Recovery
• Protein shakes?
• Leucine (i.e. Whey)
• Protein foods =
nutritious in other ways
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FLUID:• intake during training often neglected
• take own sports drinks/ water
• Accessible
• Palatable
• Empty calories
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COMPETITION DAY:• drink plenty of fluids when competing in
hot weather
• water versus sports drink
• Keep hydrated and maintain blood
glucose levels
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COMPETITION DAY:• plan meals and snacks according to the
time interval between events/ heats
• avoid hunger
• small easily digestible foods that empty
quickly from the stomach
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COMPETITION DAY:
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RECOVERY:• Will affect next day
• liquid or solid
depending on time
available
• loss of appetite
• poor choices at
venue
• plan a good lunch
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SUMMARY:• adjust your diet with training load
• monitor body composition,
performance, recovery
• control day to day food choices
• establish a structure that works for you
• if tempted to use a supplement seek
professional advice
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THANK-YOU!
Keri Strachan – registered dietitian
082 448 6696
@KeriDietitian