u17 - nutrition. key nutritional issues for sport replacing fluid. replacing carbohydrates. adequate...
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U17 - Nutrition
Key Nutritional Issues for sport
• Replacing fluid.• Replacing Carbohydrates.• Adequate Protein• Healthy Balance• Good habits
Nutritional needs for young elite athletes
• Enjoyment of sport often begins at a young age.• Encouragement of health dietary practices so that adequate
nutritional requirements are achieved.• There is little child-specific information relating to sport
therefore recommendations are generally based on the requirement of healthy non-athletic children and adults.
Carbohydrates: How much?
• No exact figures it is based on adult requirements.• 1g per kg of body weight within 30mins – 2 hours of training
or competition.• 65kg player needs 390g of carbohydrates and most are not
achieving this.
Competition Menu
Dehydration
• Muscle cramps• Sickness and headache• Dark urine• Dry mouth and throat• A feeling of extreme heat which remains after a cool down
time.
Fluid replacement
• Thirst is a late indicator for dehydration.• Recommendations are:
U15years: 45mins before 300-400mls
20mins during 150-200
after asap liberal until pee
U-17years: 45mins before 500
20 during 200-300
after asap liberal
Pee Chart
Putting it all together
• The basic advice is the same for different age groups except that quantities will differ for bigger players.
• Encourage players to bring and use drinks at all training sessions and competitions.
• Basic food after training (pasta, potatoes, meat, vegetables, curry and rice, soup and sandwiches, yoghurt, rolls and fruit etc.) would be much better than sweets, biscuits or chips after training.
• Follow by example!
U-17 Key Points
• Water before, during and after training (always carry your own personalised water bottle).
• Bring a carbohydrate snack for directly after training/match (yoghurt and banana).
• Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc
• Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta).
• Avoid greasy fast food.
• Give athletes a copy of the competition menu for their parents to stick up in the kitchen.
• Calorie intake must be enough as this group maybe playing a number of sports and often they are simply not eating enough.
• Begin to focus on pre and post training food intake. Consider foods eaten pre and post weight training or circuit sessions.
• Issue athletes with the pee test chart.