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Athletes Nutrition Hockey Kids Sports Buy
   
Energy-Nutrient Intake Distribution
Ideal distribution of carbohydrate, protein, and fat for athletes is similar to recommendations in the Dietary Guidelines for Americans and the Canadian Nutrition Recommendations.
Carbohydrate
In general, it is recommended that 60% to 65% of total energy should come from carbohydrate. A threshold of 500 to 800 g (2,000 to 3,200 kcal) carbohydrate per day, regardless of the total daily energy intake, may be necessary to maintain maximal muscle glycogen stores in athletes. Maximizing muscle glycogen stores provides greater energy reserve for aerobic and anaerobic activities, resulting in greater endurance and delayed fatigue.
Protein
Athletes may require more protein than the Recommended Dietary Allowance (RDA) of 0.8 g/kg body weight. Recent data confirm the protein-sparing effect of carbohydrate. In addition, research suggests that the quantity of dietary protein needed to achieve maximal protein deposition is 1.5 g/kg body weight, and that the limiting factor for muscle protein deposition is energy intake, not protein. Therefore, athletes who wish to increase muscle mass should meet their energy requirements first, through an adequate intake of carbohydrate, and then check that they have met their protein needs.
Protein needs can be calculated both as a percentage of total energy and on a per kilogram body weight basis. For athletes with exceptionally high energy intakes, providing 12% to 15% of total energy from protein may be excessive. When energy intake is low, as typically observed for many young women or low body weight athletes, protein needs calculated as a percentage of energy may be inadequate. In both of these cases, 1.0 to 1.5 g protein per kilogram body weight may be a more appropriate guide for intake than protein as a percent of total energy.
Fat
Fat should contribute no more than 30% of total energy to the diet. Energy needs above this level should be derived from high-carbohydrate/low-fat food sources.
Vitamins and Minerals
Vitamins and minerals play an important role in the metabolism of protein, carbohydrate, and lipids and in muscle function. Although physical activity increases the need for some vitamins and minerals, this increased requirement typically can be met by consuming a balanced high-carbohydrate, moderate-protein, low-fat diet. Individuals at risk for low vitamin/mineral intake are those who consume a low-calorie diet.
Iron and calcium are two minerals of concern, especially for young athletes and women of all ages involved in physical activity. Iron, as a component of hemoglobin and myoglobin, is essential for oxidative metabolism to occur. Diets that provide little or no meat limit the most available dietary sources of iron.
Osteoporosis is a major health concern for women in North America and is related to calcium intake, estrogen level, alcohol and caffeine intake, family history, and the amount and type of physical activity. The emphasis for prevention of osteoporosis should be to maximize the body's stores of calcium early in life, maintain that level, and minimize any loss. A calcium intake of 800 to 1,200 mg/day is recommended to protect against the development of osteoporosis.
Achieving this recommended daily intake, in conjunction with performing regular weight-bearing activities, will promote the deposition of calcium in bone and thereby reduce the risk of developing osteoporosis. Nutrition guidance should be given to low-body-weight, amenorrheic women who appear to be at high risk of early osteoporosis.
Hydration
Increased muscular activity leads to an increase in heat production in the body; this is dissipated, in part, through the production of sweat. To prevent dehydration, water must be replaced at a faster rate. Dehydration has an adverse effect on muscle strength, endurance, and coordination and increases the risk of cramps, heat exhaustion, and life-threatening heat stroke.
Special Considerations
Dietary considerations for young athletes who exercise regularly differ only in the need for special attention to energy requirements. Adequate caloric intake is important to achieve optimal growth velocities and maintain health status.
Young people have a greater surface area and lower sweating capacity than adults and, as a result, are more susceptible to hyperthermia (over heating) than are adults. This problem is exacerbated by the fact that young people produce more heat per unit body weight than adults and are less capable of transferring this heat from the muscles to the skin. The differences in thermoregulation between young people and adults strongly suggest that they should not be exposed to the same exercise intensities as adults, regardless of environmental conditions. In addition, they appear to be more prone to overuse injuries. Any exercise training program that is initiated by a young person should progress slowly, allowing ample time for acclimatization, conditioning, and skill development to improve athletic performance.
Young athletes require accurate information on establishing safe weight and body composition goals. Studies suggest that some adolescent athletes, particularly women, consume diets that are low in energy and nutrients. The combination of high nutrient and energy requirements necessary to support growth and training and dietary self-restriction justifies monitoring these weight-conscious athletes for signs of dietary deficiencies and related health problems. These athletes should be provided with information regarding healthful food choices, meal planning, the role of snacks, finding time for eating, and realistic goal setting.
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