Physical Growth
& Development
First
&
Foremost
Bone
Mineralization
Cognitive/Brain
Development
Physical Growth
& Development
Bone
Mineralization
Cognitive/Brain
Development
Optimal
physical
performance
Energy
(calories)
Protein
Fluid &
Electrolytes
Vitamins &
Minerals
Carbohydrates
Fats
Every Day Needs

100 lb girl : ~72 ounces Fluid
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Electrolyte needs met with balanced diet
Activity Needs
 100 lb girl ~20 oz/hr during activity
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>7 oz after activity--Replace losses
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Include electrolytes in fluid for activities >1 hr
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Sports drinks (Gatorade drinks)
~¼ to 1/3 tsp salt/liter ½ strength fruit juice
Every Day Needs:

Varies with height, weight, age and activity level.
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13 year old, 100 lb, 62 inch girl
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(135.3-30.8 X Age) + PA(10X wt kg + 934 X ht m) + 25
1 to 2 hours work out per day:
2400 to 2800 calories/day
ADD 500-600 calories/hour for >2 hr activity

Main source of fuel for muscles

Everyday needs
 50% total energy needs
 13 yr old 100 lb, 62 inch active girl:
 1200 to 1400 calories from carbs = 300 to 350 gm carb/day

High activity/Race/Long practice Days
 Needs increased with activity 50-60% total calories or 10 gm
carb/kg body weight/day
 3000 calorie day, 1500 calories from carbs = 375 gm carb
 10 gm/kg/day = 455 gm carb

1.2 to 1.7 gm/kg/day
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Growth and development + extra needs for activity
100 lb girl 55 to 77 gm protein/day
~18-26 gm 3 times/day (equiv of 2 ½ to 3 ¾ oz
meat/meal)
Protein Sources:
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Meat/poultry/fish 1 oz cooked = 7 gm
Milk 1 cup = 8 gm
Beans ½ cup cooked = 7 gm
Egg 1 large = 6 gm
Grains 1 ounce = ~2-3 gm
Nuts 1 ounce (~1/4 cup) = 7 gm
Peanut butter 2 tbsp = 7 gm

Minimum 20% total energy needs

2400 to 2800 calories/day = 480 to 560 calories in fat
 53 to 62 gm fat/day

Maximum 35% total energy needs

2400 to 2800 calories/day = 840 to 980 calories in fat
 93 to 109 gm fat/day

High activity day/Race/Long practice days

Increase carbs keep fat 20-30% total energy
 3000 calories/day =600 to 900 gm fat = 67-100 gm fat

Fat is most concentrated form of calories, must
be included to meet high calorie needs!

Calcium 1300 mg/day
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1 serving dairy = 300 mg; smaller amounts in other
foods
 3-4 servings dairy/day
Major component of bone
Muscle contraction, nerve function
Vitamin D 600 IU/day
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Needs may be closer to 1000 IU/day)
1 cup milk 100 IU; 3 oz fatty fish ~300 IU
Sunlight
Supplement important in > 42 parallel
Bone mineralization/calcium absorption
Possible prevention of auto-immune diseases and many
cancers.
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Iron
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9-13 years 8 mg/day
13-18 years 15 mg/day
Low iron common in menstruating athletes
Low iron leads to anemia

Anemia: decreased red blood cells
 Red blood cells carry oxygen to all tissues in body
 Anemia causes:
 Fatigue
 Poor concentration
 Decreased physical performance
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Functions:
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Needs increased above RDA with high levels of
activity

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Production of energy from foods
B12, Folic Acid—production of red blood cells
Increase energy (calorie) intake with balanced diet meets
extra B vitamin needs
Sources:
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Meats
Dairy
Whole grains (enriched refined grains)
Vegetables
Legumes
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Functions
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Growth
Building and repair of muscle tissue
Energy production
Immune status
Sources
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Meats, legumes, grains, milk
Deficiency uncommon
Supplement over 30 mg can result in malabsorption of
other minerals

Typical Western diet excessive in sodium—
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Sodium needs increased with sweating

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Sodium is major component of salt
Very high in processed foods
Natural ingredient in milk and meats
Concern is during vigorous or endurance activities
Potassium

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Important for blood pressure control and heart function
High in fruits, vegetables, legumes, milk and meats
http://kidshealth.org/teen/diseases_conditions/sexual_health/triad.html
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Be a role model!
Health and Fitness ≠Thin
Encourage balanced eating for all!
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Whole grains
Fruits and Vegetables
Lean proteins
Healthy Fats
OK to have treats occasionally!!
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Decreasing or restrictive eating
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Eating rituals
Fad diets
Obsessive calorie counting
Weight loss

Is weight loss appropriate?
 IF NO—intervention EARLY
 IF YES—is athlete following balanced diet, meeting nutrient
needs?
 See a Registered Dietitian for safe and effective weight
management.

Cessation of menstrual periods

Due to underweight/overtraining
 WILL RESULT IN BONE DEMINERALIZATION!!

2 Fruits and 5 Vegetables per day

Grains/starches--6 + servings of

Make > ½ grains WHOLE

Protein with each meal—amount depends on
individual need (1.2 to 1.7 gm/kg/day)

Dairy—3 to 4 servings per day

Fats and Oils—include moderate amounts in
meals/snacks—more liquid than sol