Nutrition for the Student Athlete - Amanda Dotts

Summary

This presentation focuses on the crucial role of nutrition for student athletes, emphasizing the importance of a balanced diet to fuel growth, enhance performance, and aid recovery. Key topics include building a 'performance plate,' which incorporates whole grains, lean proteins, fruits, veggies, dairy, and healthy oils. It also covers important nutrients like omega-3s, vitamin D, calcium, and iron, along with the timing of meals and snacks for optimal performance. The presentation advises against relying on sports supplements and fast food, instead recommending nutrient-dense, whole foods to maintain energy and maximize athletic potential.

Takeaways

• 😀 Proper nutrition is essential for student athletes, helping with growth, exercise, focus, performance, injury prevention, and recovery.
• 😀 Building a balanced plate for performance involves including whole grains, lean proteins, fruits, vegetables, low-fat dairy, and healthy oils.
• 😀 Omega-3 fatty acids are crucial for brain development and cognitive function, which is important for both sports and academics.
• 😀 Vitamin D is important for bone health and development, particularly during puberty, and should be included in a balanced diet.
• 😀 Calcium helps strengthen bones, with dairy and fortified foods as key sources.
• 😀 Iron is essential for oxygen transport and preventing fatigue, found in lean meats and leafy greens.
• 😀 Meal timing is important for athletes, with snacks before games or practices and recovery snacks like chocolate milk post-workout.
• 😀 Hydration is vital for performance, and water should be the primary drink, while sports drinks are suitable for longer workouts.
• 😀 Fast food, though convenient, is typically high in unhealthy fats and sodium, which can negatively affect performance and digestion.
• 😀 Whey protein supplements may not provide significant benefits and could contain harmful ingredients, so it’s better to rely on whole foods like chocolate milk for recovery.
• 😀 Consistent and small dietary improvements, along with support from a friend, can lead to long-term success in maintaining a healthy diet.

Q & A

Why is nutrition important for student athletes?

Proper nutrition fuels growth, exercise, and mental focus. It helps improve performance, reduces the risk of injury, aids in muscle recovery, and boosts energy levels. Nutrients like vitamin D and calcium help build strong bones, while lean proteins assist in muscle recovery.

What is the 'performance plate' and how does it guide meal planning for student athletes?

The 'performance plate' is a guide that shows the ideal proportions of food groups for three main meals: breakfast, lunch, and dinner. It emphasizes the importance of balanced servings from whole grains, proteins, fruits and veggies, dairy, and oils. The plate helps ensure athletes receive the necessary nutrients for energy and recovery.

What is the recommended portion size of whole grains for a 16-year-old like Sarah?

Sarah would need about 9 ounces of whole grains per day. One ounce is equivalent to one slice of whole wheat bread, one small tortilla, or half a cup of cooked rice.

What are some examples of lean protein sources for athletes?

Lean protein sources include baked or grilled chicken, turkey, fish like salmon and tuna, pork loin, lean ground beef, eggs, nuts, seeds, beans, and lentils.

How much fruit and vegetables should a 16-year-old athlete consume daily?

Sarah should consume about 2 cups of fruit and 3.5 cups of vegetables per day. One cup of fruit is approximately the size of a baseball, and one serving of vegetables can be raw, cooked, or canned.

Why is omega-3 fatty acid important for student athletes?

Omega-3 fatty acids, specifically EPA and DHA, are crucial for brain development, memory, learning, and athletic performance. They support cognitive function, which is vital for both academic and sports performance.

What are some food sources of omega-3s for athletes?

Fatty fish like salmon, tuna, and trout are excellent sources of omega-3s. If fish is not preferred, omega-3 supplements such as fish oil or micro-algae supplements can be alternatives.

How does vitamin D contribute to an athlete's health?

Vitamin D is essential for bone health, especially during puberty when bone formation peaks. It supports long-term bone health, helps in the absorption of calcium, and reduces the risk of fractures.

What are some good sources of calcium for student athletes?

Calcium can be obtained from dairy products like milk, cheese, and yogurt. It can also be found in calcium-fortified soy milk, orange juice, and certain cereals.

What is the recommended hydration strategy for athletes during practice or games?

Athletes should hydrate throughout the day, drinking 1.5 to 3 cups of water 1-2 hours before a practice or game, and 1-2.5 cups 10-15 minutes before. During exercise, they should take 2-3 gulps every 15-20 minutes. After the event, they should drink 2-3 cups of water for every pound lost during the activity.