THE COMPETITIVE EDGE

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THE COMPETITIVE EDGE

• Special Needs of the
• Teen Athlete

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DIET AND PERFORMANCE CONNECTION

• Energy
• Boosts performance
• Prevents fatigue
• Prevents injury

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CARBOYHYRDATES AS MAIN FUEL SOURCE

• Spares muscle mass
• Decreased muscle fatigue
• Decreased CNS fatigue
• Decreased negative stress response

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CARBOHYDRATESHIGH-OCTANE FUEL

• Calories should come from grains, fruits, veggies
• Bodys preferred fuel source
• Only way to build glycogen
• overall diet important
• poor choices can effect that day
• No perfect food
• Carbohydrate-loading-- NO

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USE OF GLYCOGEN AS FUEL

• 60 minutes or less-- glycogen only -- carbs
  okay
• 60 to 90 minutes -- may want to add a few carbs
  with a sports drink
• 90 minutes -- extra carbs necessary
• Best replenished within 2 hours of exercise

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High Protein Diets Can Cause Health Problems

• Poor long term weight control
• Heart disease risk increases
• Cancer risk increases
• Blood pressure increases
• Gout
• Kidney stones
• Osteoporosis

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Hunger / Satiety Patterns
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ALCOHOL PERFORMANCE

• Makes heart work harder
• Slows reaction time
• Reduces strength, power, speed, muscle endurance,
  cardiovascular endurance
• Dehydrating
• Interferes with glycogen storage

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FLUID - REPLACEMENT GUIDELINES

• Cold to touch water
• Sport drinks okay
• No soda, tea, coffee
• Diluted milk or juice
• Every 15 minutes

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Nutritional Challenges for Female Athletes

• Iron Anemia
• Low calcium intake
• Low calorie intake
• Stress fractures
• Distorted body image
• body weight concerns

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BUILDING MUSCLE MASS

• Resistance training
• Hi-protein diets actually cause less muscle mass
• Eat extra calories from carbohydrates
• Supplements dont work

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Factors That Influence Performance

• Genetics
• Training
• Nutrition Self-determination

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• Many athletes who train hard to excel are
  defeated by their diets instead of their
  competitors--Coleman and Steen