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NUTRITIONAL STRATEGIES TO SUPPORT RECOVERY AND ENHANCE PERFORMANCE IN

YOUNG ATHLETES

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14 million Australians participate in sport annually; sport is part of our culture, it’s in our DNA. We’re a proud sporting country, we mix it with the best, and our success on the world stage is admired globally.

SPORT NUTRITION FOR YOUNG ATHLETES 3

With the introduction of the Sport 2030 Plan, the Australian Government has a clear and bold vision for sport in Australia — to be the world’s most active, healthy sporting nation, known for our integrity and excellence.

Sport and physical activities have the ability to bring people and communities together, they also have the ability to inspire and motivate. In addition to this, there are a myriad of benefits for health and wellbeing that sport supports;

• Stronger bones and muscles• Healthier heart, lungs and arteries• Helping maintain a healthy bodyweight• Improved co-ordination, balance and

posture • Improved quality of sleep• Greater confidence & self-esteem• Improved social skills, including

cooperation and leadership• Exposure and awareness

of better-quality nutrition

This booklet is tasked with providing a nutritional education to the nearly 2 million young Aussie athletes, their parents, guardians and coaches plus some nutritional strategies that will support the recovery and performance of young athletes.

GENERAL NUTRITIONIn the past the role of nutrition and its significance to exercise and sporting outcomes was misunderstood.

Today, all serious athletes appreciate the importance good nutrition plays in performance and recovery. To perform even the simplest of activities, our bodies require energy. Energy comes from the food that we eat – food is what fuels us. Every mouthful we eat is broken down by the body to provide energy and nutrients.

A calorie or kilojoule (kJ) is used to measure how much energy a food or drink provides. The calorie content of a food depends on the amount of macronutrients present in the food, and the portion size, we will review macronutrients in detail later.

Mince & cheese pie• 1930KJ• 16G PROTEIN• 43G CARBOHYDRATE

(5G SUGAR)• 25G FAT

(13G SATURATED FAT)• 2G FIBRE

Cookies x 2• 516KJ • 1.5G PROTEIN• 18G CARBOHYDRATE


(2.5G SATURATED FAT)• 0.5G FIBRE

Hearty Sandwich• 1900KJ• 35G PROTEIN• 38G CARBOHYDRATE


(5.5G SATURATED FAT)• 5G FIBRE

3 x crackers with cheese• 530KJ• 7G PROTEIN• 13G CARBOHYDRATE

(1G SUGAR)• 4.5G FAT

(2.5G SATURATED FAT)• 1G FIBRE

IT IS IMPORTANT TO UNDERSTANDTHAT NOT ALL CALORIES ARE THE SAME,THE QUALITY OF THE CALORIES NEEDS TO BECONSIDERED WHEN SELECTING FOODS.

VS VS

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NUTRITION

Choc-caramel bar (65g)• 1050KJ• 3G PROTEIN • 38G CARBOHYDRATE



Cola (375ml)• 675KJ• 0G PROTEIN• 40G CARBOHYDRATE

(40G SUGAR)• 0G FAT • 0G FIBRE

Banana & almonds • 994KJ• 6G PROTEIN• 24G CARBOHYDRATE



Glass of milk (250ml)• 640KJ• 8.5G PROTEIN • 12G CARBOHYDRATE

(12G SUGAR/LACTOSE)• 8G FAT


VS VS

YOUR ENERGY NEEDS VARY EACH DAY AND DEPEND ON LOTS OF FACTORS; HOW ACTIVE YOU ARE AND THE AMOUNT AND TYPE OF EXERCISE YOU DO, YOUR HEIGHT AND WEIGHT, YOUR AGE. ADOLESCENTS GENERALLY NEED HIGHER AMOUNTS OF ENERGY TO FUEL THEIR GROWTH AND DEVELOPMENT.

Adolescents who eat healthy, well-balanced meals and snacks will get the energy and nutrients they need to perform well in general endeavours. However a young athlete will have higher energy and fluid requirements, and for those involved in all- day competitions or endurance sports (like rowing, cross-country running or competitive swimming) they will need to consume more food to keep up with the increased demands placed on their bodies.


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Macronutrients

Macronutrients refer to the three basic components of every diet — carbohydrates, fat, and protein. Water is not a macro nutrient (source of energy) but is still vital to our health and wellbeing. Macronutrients are essential for the body to function properly. The body requires large amounts, but cannot make them on its own so all macronutrients must be obtained through food.

CARBOHYDRATEFruit, grains, potatoes, vegetables, sugar

PROTEINMeat, seafood, eggs, dairy, fish, protein powder

FATButter, oils, avocados, egg yolks, nuts

Each of the macronutrients supply your body with an amount of energy, measured in either kilojoules (which are more commonly seen on Australian food labels) or calories (which are more commonly used in day-to-day conversations).

4 CALORIES PER GRAM5g x 4cal = 20 calories

84 kilojoules

NUTRIENTSTHE HUMAN BODY IS QUITE COMPLEX AND REQUIRESA VARIETY OF NUTRIENTS IN ORDER TO FUNCTIONOPTIMALLY. NUTRIENTS ARE DIVIDED INTO 2 CATEGORIES:MACRONUTRIENTS, AND MICRONUTRIENTS.

4 CALORIES PER GRAM5g x 4cal = 20 calories

84 kilojoules

9 CALORIES PER GRAM5g x 9 cal = 45 calories

188 kilojoules

Almost every food has a combination of macronutrients, the difference between foods lies in the quality & composition of these macronutrients.

Energy breakdown per item

1 X APPLE

62 calories (282 KJ)Carbs 91%Protein 5%Fat 4%

1 X EGG


1 X AVOCADO


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NUTRIENTS

PROTEIN

Protein is needed for growth and maintenance. Aside from water, proteins are the most abundant molecules in the body and can be found in all cells, especially muscle but also organs, hair and skin.

When you eat protein it’s broken down into smaller compounds called amino acids. There are nine essential amino acids that your body needs but can’t make itself — you have to get them from food.

Protein from animal sources are called “complete” proteins because they supply all these essential amino acids. Plant based sources often don’t contain all of the essential amino acids so vegans and vegetarians need to take care to eat from a variety of sources which complement each other to gain complete proteins.


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Complete Protein Incomplete Protein

Whey Protein Isolate

Soy Protein Isolate

Egg White Powder

Beef

Chicken

Pea Protein Isolate

Canned Lentils

Hemp Seeds

Rice

CARBO- HYDRATES

Carbohydrates are your body’s go-to source of fuel. Carbohydrates (sugars and starches) are broken down by the body into glucose, which is carried through the blood to our working muscles where it is ‘burned’ to produce energy for activity. If your body has enough to fulfill its current needs, excess glucose is stored as glycogen for later use, if the glycogen “tank” however becomes full excess can be stored as body fat.

Because not all carbohydrate foods are equal, the Glycemic Index (GI) provides a relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Foods with a low GI value are digested and released slowly so provide sustained energy.

High GI foods are converted to glucose quicker, providing a faster energy release.

This can be beneficial if you’re in need of an immediate short term energy boost but these should be consumed sparingly because of the rapid fluctuations they have on blood sugar levels.

THE GLYCEMIC INDEX IS A RANKING OF CARBS ON A SCALE FROM 0 TO 100 ACCORDING TO THE EXTEND TO WHICH THEY RAISE BLOODSUGAR LEVELS AFTER EATING.

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NUTRIENTS

Today, sugar has become public health enemy number one: governments are taxing it, schools are removing it from canteens and experts are advising that we cut it completely

from our diets. However naturally occurring sugar is almost always found in foods that contain fibre, which slows the rate at which the sugar is digested and absorbed. In other

words, fibre lowers the GI value.


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GLYCEMIC INDEXLow GI (<55), Medium GI (56-69), and High GI (>70)

Grains/Starchs Vegetables Fruits Dairy Proteins

Bran CerealSpaghettiCorn, sweetWild RiceSweet PotatoesWhite RiceCouscousWhole Wheat BreadMuesliBaked PotatoesPorridgeWhite Bread

4242545761646571808555

100

AsparagusBroccoliCeleryCucumberLettucePeppersSpinachTomatoesChickpeasCooked Carrots

15151515151515153339

GrapefruitApplePeachOrangeGrapeBananaMangoPineappleWatermelon

253842444654566672

Low-Fat YogurtPlain YogurtWhole MilkSoy MilkFat-Free MilkSkim MilkChocolate MilkFruit YogurtIce Cream

141427303232353661

PeanutsBeans, DriedLentilsKidney BeansSplit PeasLima BeansChickpeasPinto BeansBlack-eyed Beans

214041414546475559

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NUTRIENTS

FAT

Fat is essential for general health, you need to eat fat to keep your body functioning. However there are what we commonly refer to as good and bad fats; unsaturated fats (good) are found in foods like olive oil, nuts, fish and avocados. Trans fats (bad) are found in foods like processed meat and fast food. It is recommended, for health and wellbeing, that you should limit your intake of saturated fats (mainly from animal fats) and trans fats. Instead include healthy unsaturated fats found in foods like fish, nuts, seed and avocados.

Depending on where you live and how old you are, you may remember the “low fat” craze that started in the 1980s.

It was believed that eating fat made us fat, and for this reason dietary fat became public health enemy #1.

People following a standard western diet tossed out butter, bacon and eggs and replaced these with margarine, low fat turkey bacon, and cartons of egg whites. They bought fat free commercial salad dressing and baked goods. Ironically, we increased our intake of foods high in carbs and sugar to fill the void of reduced fat.

MACRO- NUTRIENT RATIO

WATER

A balanced diet consists of a healthy combination of all three macronutrients. The Australian National Health and Medical Research Council recommends the following daily ratios.

OUR BODY REGULATES OUR THIRST SO THAT WE TAKE IN MORE FLUID WHEN WE NEED IT, HOWEVER AS A RULE; FOR EVERY KILOGRAM OF BODYWEIGHT, YOU SHOULD INGEST 30-40ML

OF WATER PER DAY. SO, IF YOU WEIGH 50KG YOU’D NEED 1.5-2L OF WATER PER DAY. HOWEVER IF ITS WARMER/DRIER YOU WILL NEED MORE.

In addition to energy requirements, hydration is also a major nutritional factor influencing athletic performance.

Our demand for water is greatly increased during exercise, particularly on hot days as a result of sweating, which is the body’s way of regulating internal temperature, through evaporation and cooling.

AS DEHYDRATION INCREASES, PHYSICALAND MENTAL PERFORMANCE DECREASES.

Carbohydrates 45–65%

Recommended Daily Energy Intake

Fat 20–35%

Protein 15–25%


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MICRO-NUTRIENTS

Micronutrients (vitamins & minerals) are those nutrients that the body needs in smaller amounts; these help your body unlock and use the energy supplied by macronutrients. Micronutrients are essential for the body to function properly and since the body cannot synthesize them, they must be obtained from the foods we eat.

Eating a variety of foods, especially fruits and vegetables, will help to ensure that you cover all your vitamin and mineral needs.

HAND-SIZE PORTIONS HELP ACHIEVE THE RIGHT PORTIONS FOR A HEALTHY,

WELL-BALANCED MEAL.

PROTEIN1 PALM

VEGETABLES1 FIST

CARBS1 CUPPED

HAND

FATS1 THUMB

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NUTRIENTS

NUTRITION FOR YOUNG ATHLETES


CALORIES IN VS

ENERGY OUT

Parents of adolescents often describe how the fridge and pantry are “attacked” when their sons or daughters arrive home after school or the need to pack more in the lunch box. Fueling adolescents is a big job, add to that the extra load placed on young athletes participating in organised sport and you start to appreciate the importance of good nutrition.

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YOUNG ATHLETES

While the Australian dietary guidelines provide suitable advice for adolescents who participate in general activity, there is no standard for those who have a high-level of participation in sport. The adolescent athlete is in a unique situation, their diet must meet the nutritional requirements associated with daily training and competition while ensuring it also caters to the demands of their growth and development. Depending on the individual and their particular sporting demands an adolescent athlete could easily be consuming 2- 3 times as many kilojoules as their inactive class mate (see Table I.)

Balancing energy intake with energy expenditure is crucial to prevent an energy deficit or excess. If an athletes energy intake is not adequate for their needs this can result in suboptimal performance, weight loss including loss of valuable muscle mass, increased susceptibility for fatigue, injury or illness. Extreme calorie restriction can result in growth problems. Energy excess on the other hand may result in overweight and obesity.

Getting it right can be challenging. It often takes a lot of trial and error before things come together.

However, proper nutrition is a crucial aspect of any training plan and must be fine-tuned to ensure an individuals’ full athletic potential can be met.

Healthy eating plans recommend daily energy intake is achieved through a diet consisting of

• 45 - 65% carbohydrates • 15 - 25% protein • 20 - 35% fat

Recommendations for a young athlete however vary from this, primarily because of their greater total energy requirements. As shown in Table 1, the heavier the activity level the greater the energy intake required.

So if they focus on eating a little more protein, the right types of carbohydrates and fats, their energy-consumption should increase – sounds simple right?

However the quantity and quality of food intake are not the only aspects that must be considered when developing good sports nutrition practices. The correct timing of meals, snacks and supplements is also critical if they wish to achieve the best outcome during training and competition.

Activity Level Sedentary Light Activity Moderate Activity Heavy Activity

Gender Age Inactive/RestApprox. 1-2 hours of

activity per weekApprox. 3-5 hours of

activity per weekApprox. 6 hours of activity per week

Boys9 - 13 Years 6,800 - 8,700 7,800 - 10,000 8,800 - 11,200 9,700 - 12,400

14 - 18 Years 9,300 - 10,900 10,600 - 12,500 11,900 - 14,000 13,200 - 15,600

Girls9 - 13 Years 6,400 - 7,800 7,300 - 8,900 8,200 - 10,000 9,100 - 11,100

14 - 18 years 8,100 - 8,500 9,200 - 9,700 10,300 - 10,900 11,500 - 12,100

Table I. ANZ recommended daily energy intake (kJ) based on nutrient reference values


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CARBOHYDRATES

As previously explained, carbohydrates can only be stored in limited amounts in the liver and muscle (as glycogen). When the “tank” is fully loaded it represents a fuel source for activity, however the tank gauge will become low as exercise continues beyond 60 - 90 minutes.

Carbohydrates are the body’s primary fuel source that can be broken down under anaerobic conditions. Anaerobic simply means ‘without oxygen’, and this occurs when the body is working at a high intensity.

This can seriously jeopardize an athlete’s chances of success, particularly in prolonged high intensity sports like rugby or endurance disciplines. This is where high GI carb sources can be helpful as they provide an easily digested, quick source of fuel.

Some diets urge weight-conscious adults to steer clear of carbs, but for young athletes they’re the main fuel source. While “carb loading” is unnecessary, choosing the right carb sources at suitable times before, during and after prolonged or high intensity intermittent exercise is essential for building and replenishing muscle glycogen stores and therefore supporting maximal effort.

DURING EXTENDED EXERCISE, WHEN GLYCOGEN STORES GET LOW, HIGH INTENSITYEXERCISE CAN NO LONGER BE SUPPORTEDAND PERFORMANCE CAN ONLY CONTINUE AT APPROXIMATELY 65 - 70% MAXIMUM OUTPUT.

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YOUNG ATHLETES

Table II. Examples of Intensity levels of sports


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Low Intensity Moderate Intensity High Intensity

Cricket

Golf

Field Events (Throwing)

Gaming

Baseball/Softball

Tennis (Doubles)

Field Events (Jumping)

Bike riding

Martial Arts

Athletics

Tennis (Singles)

Basketball/Netball

Rugby

Soccer

Lap Swimming

PROTEIN

Protein may serve as a source of energy during exercise, however, this is secondary to the more important roles it fulfills within the body. Protein plays a part in a huge variety of functions making it essential for both optimal health & peak physical performance.

These roles include those listed below;

• Necessary for the structural formation of muscle tissue • Necessary for the structural formation of connective

tissues & bone• Major component of most body enzymes• Transportation of various substances throughout the blood

i.e. Lipoproteins• Peptide hormones i.e. Insulin are made up of amino acids (protein)• Neurotransmitters i.e. Serotonin is derived from the amino acid

Tryptophan• Immune function – Antibodies are proteins

As you can see from this brief list, we need dietary protein to survive and thrive. Dietary protein provides the amino acids the body needs to recover and rebuild muscle tissue following exercise, this is called protein synthesis.

CONSUMPTION OF HIGH QUALITY PROTEIN (CONTAINING A COMPLETE AMINO ACID PROFILE) WITHIN 30 – 60 MINUTES AFTER TRAINING ANDTHROUGHOUT THE DAY WILL HELP TOOFFSET THE BREAKDOWN OF LEAN MUSCLE MASS.

The quality of a protein can be determined by its digestibility and the types and amounts of amino acids it provides. Some proteins are able to be digested rapidly whereas some have a longer and slower digestion and absorption time.

Good nutrition for sports includes a combination of protein sources, structured in a way whereby rapidly digesting protein such as whey protein is consumed immediately following sport or exercise, and slower digesting proteins such as eggs are consumed with meals during the day.

Liquid protein plus carbohydrate drinks help replenish fluids and are often better tolerated and can provide rapidly and easily digested protein and carbohydrates for recovery between events.

PROTEIN QUALITY

Biological Value

When a protein contains the essential amino acids in the right proportion required by humans, we say it has a high biological value.

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YOUNG ATHLETES

FAT

Fat is a useful energy source during moderate or low intensity exercise. In contrast to carbohydrates, fat storage within the fat cells is potentially unlimited. The breakdown of fat to release energy can only occur when adequate oxygen is present in the muscle cells (known as “aerobic” conditions) however this is not as efficient as using carbohydrate itself.

Due to this, relying on fat as a major energy source during exercise will produce only average results, as high intensity exercise cannot be supported. As a stand-alone energy source, fat is mediocre, but it’s importance stems from the valuable role it plays in sparing the restricted carbohydrate stores, and the fat soluble vitamins it supplies along with many other benefits including joint health, hormone production, heart health, brain function, focus, etc.

HYDRATION

Although we recommend water first, sports drinks provide additional nutrients, such as carbohydrates and electrolytes to assist hydration which may be necessary for longer duration exercise. The carbohydrates represent an additional energy source, providing a boost to performance by either topping up or sparing existing glycogen stores, and at the right concentration (between 4 - 8%), carbohydrates also promote the uptake of water into cells.

VITAMINS AND MINERALS

Vitamin and mineral intake is also important, and for young athletes some are more important than others;

• Calcium and vitamin D are important to bone health, helping to build strong bones able to resist breaking and stress fractures.

• Iron helps carry oxygen to all the different body parts and is essential for maximising energy levels.


MUSASHI

THE IMPORTANCE OF GOOD RECOVERY

We all understand that staying physically active is essential to a long, healthy and productive life, however not many of us understand beyond what we see or feel what’s really happening to our bodies when we exercise.

SIMPLE TIPS FOR RECOVERY

1. Warming down involves 5-15 minutes of extra exercise after your training or game is complete. The warm down should be low intensity to allow your heart rate to drop gradually and help prevent muscle stiffness.

2. Stretching within 10 minutes of finishing your workout can help facilitate muscle recovery by reducing lactic acid and improving circulation. During exercise pressure and strain is put on muscles, tendons and joints; stretching after exercise will improve flexibility and reduce soreness.

3. Re-hydration during and after exercise is very important. When we sweat during exercise, electrolytes are lost. Electrolytes play a vital role in modulating water balance in our bodies. The amount of fluid consumed should equal or exceed the amount of sweat lost.

4. Eating the right food is as important as working out in the correct way. For example, not enough protein in your diet can lead to loss of lean muscle, whilst too few carbohydrates can lead to poor performance and fatigue. Within 30-60minutes of exercise it’s important to replenish energy stores and top-up your protein.

Exercise is a physical stress on the body, causing micro-tears in the muscles and tissues. As the body recovers the muscles will rebuild and strengthen. How well the body adapts to this stress determines how well you improve.

Good recovery relates to how the body replenishes energy stores and repairs damaged muscles and tissues. So regardless of fitness level, physical activity or exercise intensity a recovery regime is essential. Not balancing training with proper recovery can lead to injury and illness. Allowing your body to adequately recover from exercise aids in:

• Tissue repair

• Function restoration

• Muscle recovery

• Psychological recovery

A recovery regime need not take long or require much effort. We recommend you schedule recovery into your fitness routine to help you get the most from your exercise.

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RECOVERY

Muscle soreness and fatigue are usually signs of the muscles rebuilding and strengthening.

Blood pumps to brain

Brain produces endorphines

Difficulty speaking

Thirst sensation

Intensified breathing

Body starts sweating

Heart beats faster

Blood pumps to muscles

Body temperature increases

Increased pressure to bones

Tiredness and fatigue

Blood flow increases


MUSASHI

YOUNG ATHLETE PROTEIN

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YOUNG ATHLETE PROTEIN DELIVERS:

Confidence & trust Designed in conjunction with Australia’s leading nutritionists and trainers

5 star health rating Nutritionally balanced, healthier choice

Informed sport certification Guarantees the products quality and safety

Quality protein Multi source from dairy and vegetable sources

Lower sugar When compared to other popular sports drinks

No nasties No artificial colours, flavours or sweeteners

Great taste Popular choc-malt and vanilla-malt flavours

Convenience Easy to prepare, stir/shake and consume

Affordability Cost effective compared to prepared meals

THE BIGGEST ADVANTAGE OF A PROTEIN SHAKE IS NOT THAT IT CAN HELP YOU RECOVER MORE THAN EATING CHICKEN OR EGG WHITES OR ANY OTHER WHOLE FOOD PROTEIN, BUT THAT IT PROVIDES CONVENIENT HIGH-QUALITY NUTRITION.

It is easier to drink a protein shake than it is to buy, cook and consume whole foods, particularly following sport or exercise, when you’re unlikely to have the time, resources or will to prepare or stomach solid foods. Consuming small frequent meals is the optimal way to eat to keep energy levels topped up.

FOR MANY PEOPLE, MEETING THE DAILY REQUIREMENTS OF PROTEIN IS HARD, THIS IS WHEN A HIGH QUALITY PROTEIN SUPPLEMENT IS MOST HELPFUL.

Most parents understand that they should provide healthy food for their developing adolescents, but the reality of work schedules, sporting activities and different food preferences can make meal preparation a hectic and frustrating experience. The tension between buying foods that adolescents like, and buying foods that are healthy, can be an ongoing struggle. Many parents know the feeling of spending time and money on a healthy meal only to have their adolescents scowl at the sight of it and refuse to take a bite.

Young Athlete Protein Available at:

23SPORT NUTRITION FOR YOUNG ATHLETES


Nutritional Information

THE SCIENCE

Musashi Young Athlete Protein formula has been nutritionally crafted to support the unique needs of active and developing young bodies. A combination of high quality protein, carbohydrates, vitamins and minerals; it is the ultimate nutritional shake in a delicious formula that tastes great and mixes with ease.

Recommended: For young athletes aged 11-15 years.

Preparation: Add 20g (approx ½ levelled scoop) to 200ml of hot or cold water and stir or shake until dissolved. Consume immediately.

Timing: POST-TRAINING/GAME: Have within 30 minutes after training or exercise. DAILY: Can be added to water, milk or food as a convenient protein and energy top up throughout the day and on non-sports day

Energy Equivalent to less than two apples.

Protein From milk and peas.

Carbohydrate Combination of low GI and high GI ingredients.

Sugar Mainly lactose from milk and naturally sweetened with fruit.

Vitamins Key vitamins for growth and development.

Ingredients: Musashi Young Athlete Protein Blend (59%) [Whey Protein Concentrate, Skim Milk Powder, Pea Protein Isolate, Whole Milk Powder, Whey Protein Isolate, Emulsifiers (Soy Lecithin. Sunflower Lecithin)], Maltodextrin, Vegetable Fat Powder [Vegetable Fat (Coconut), Glucose Syrup, Emulsifier (472e), Stabiliser (340)], Cocoa Powder, Vitamins & Minerals (Di-calcium Phosphate, Dipotassium Phosphate, Magnesium Carbonate, Zinc Gluconate, Ferric Pyrophosphate, Sodium Ascorbate, Vitamin E Acetate, Vitamin D3, Vitamin B12, Vitamin B6, Vitamin B2, Vitamin B1, Folic Acid, Potassium Iodide), Vegetable Gum (Guar Gum), Natural Flavours, Milk Minerals, Natural Sweetener (Thaumatin).

Contains: Milk and Soy Products.

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THE SCIENCE

COMPETITOR COMPARISON

PRODUCT CERTIFICATION

HEALTH STAR RATING

The Health Star Rating system was developed by the Australian government in collaboration with industry, public health and consumer groups.

The health star rating takes into consideration the ingredients and levels of macronutrients, then awards foods with a star rating out of five. When displayed on the font of pack it enables consumers to compare similar foods so that they can make better food choices; the more stars the healthier the food.

www.healthstarrating.gov.au

NUTRITIONAL SUPPLEMENT

#1

NUTRITIONALSUPPLEMENT

#2

INFORMED-SPORT

Is a global quality assurance program for sports nutrition products. The program certifies that every batch of a supplement product and/ or raw material has been tested for banned substances. Supplements that display the informed sports logo on the tub provides a guarantee they are free from prohibited ingredients and are safe for use in sport.

www.informed-sport.com



FUEL THE BODYAs well as establishing an overall adequate energy intake, young athletes also need to learn about nutrient timing; which foods are best for providing energy, when to eat certain foods, how to eat during an event, and when and what to eat to support recovery and refueling after activity

MUSASHI YOUNG ATHLETE PROTEIN IS THE IDEAL RECOVERY OPTION FOR AFTER TRAINING OR EXERCISE.

Good nutrition and meal planning on the day of a competition or event can help ensure optimal performance and prevent early fatigue.

Specially formulated for young active and developing bodies, with protein to support muscle recovery, carbohydrates to assist refueling and vitamin and minerals for additional support.

On the following page are some general food and drink guidelines for before, during and after activity. Keep in mind that it’s important not to try any new foods or drink on competition day- make sure you trial it in training first.

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THE SCIENCE

AFTER EXERCISE NUTRITION GOALS : REFUEL, REHYDRATE AND RECOVER



DURING EXERCISE NUTRITION GOALS : FUEL AND HYDRATE

Food Requirements Examples

Snack

Not necessary for activities of less than one hour duration.

For activities of 1+ hr duration extra fuel may be needed.

Easy to digest carbohydratesLow in fat and fibre

• Fruit• Muesli bar• Low sugar fruit muffin• Small box of sultanas• Trail mix

Fluid 150-300ml • Water or sport drinks for more intense activities of less than 1 hr duration.

• Sport drinks recommended for activities of 60mins+ duration and/or hot, humid weather.


Snack (within 30 minutes)

Fast digesting protein and carbohydrates

• Young Athletes Protein shake

Meal (1-2 hours after) Protein, carbohydrates and healthy fats

• Standard breakfast, lunch or dinner meal• Bowl of muesli with yoghurt and berries• Fresh fruit salad topped with Greek yoghurt• Chicken and salad sandwich• Beef/chicken/tofu stir fry with vegetables and brown rice• Baked sweet potato with tuna, cheese, avocado and salad• Water or sport drinks for more intense activity

Fluid Drink enough fluid to replace sweat losses. Approximately 1.5L of fluid/kg of bodyweight lost

• Water or sport drinks for more intense activity

BEFORE EXERCISE NUTRITION GOALS : FUEL AND HYDRATE


Meal (3+ hours before) Plenty of carbohydratesModerate proteinLow in fat and fibre

• Oats with sliced banana and honey• Low sugar cereal with chopped

fruit and yoghurt• Wholegrain sandwich with lean

meat/egg and salad

Snack (1-2 hours before) Easy to digest carbohydratesLow in fat and fibre

• Fruit smoothie with added YAP• Yoghurt and muesli• Peanut butter and rice cakes• Veggie sticks and hummus

Fluid 400-600ml, 2-3 hours before • Water, or low sugar sport drinks for more intense activity

PERSONALISED MEAL PLAN

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PERSONALISEDMEAL PLAN

Meal Food & Requirements

Meal 1 (Breakfast)

Meal 2 (Snack)

Meal 3 (Lunch)

Meal 4 (Snack)

Meal 5 (Dinner)

Meal Food & Requirements

Meal 1 (Breakfast)

Meal 2 (Snack)

Meal 3 (Lunch)

Meal 4 (Snack)

Meal 5 (Dinner)

CREATE YOUR OWN MEAL PLAN 1

CREATE YOUR OWN MEAL PLAN 2

YOUNG ATHLETE NUTRITION GUIDE

MUSASHI / SPORT NUTRITION FOR YOUNG ATHLETES 29

NUTRITIONAL NOTES

REFERENCES

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Department of Health, Australian Government (2z019). Sport 2030 Plan.

Schranz, N, Olds, T, Evans, J, Gomersall, S, Hardy, L, Hesketh, K, Lubans, D, Ridgers, N, Straker, L, Stylianou, M, Tomkinson, G, Vella, S & Ziviani, J (2018). Muscular fitness: it’s time for a jump start! The 2018 Active Healthy Kids Australia report card on physical activity for children and young people. Active Healthy Kids Australia, Australia.

McArdle, W., Katch, F. and Katch, V. (2006). Essentials of exercise physiology. Baltimore, MD: Lippincott Williams & Wilkins.

Beradi, J. and Andrews, R. (2019). The Essentials of Sport and Exercise Nutrition. 3rd ed. Precision Nutrition Inc.

Maughan, R. and Burke, L. (2011). Sports nutrition. Basel: Karger Nestlé Nutrition Institute.

Machado-Rodrigues, A., e Silva, M., Mota, J., Santos, R., Cumming, S. and Malina, R. (2012). Physical Activity and Energy Expenditure in Adolescent Male Sport Participants and Nonparticipants Aged 13 to 16 Years. Journal of Physical Activity and Health, 9(5), pp.626-633.

Kerksick, C. and Fox, E. (2016). Sports nutrition needs for child and adolescent athletes. 1st ed. CRC Press.

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