Learn about Nutrition for Young Athletes

Bridget Snapp: So you young athlete wants to bulk up for the coming season, just let them pick out on burgers and fries, right? Maybe not. We'll talk about, that today on Clubhouse GAS. I'm here with Diane King, Certified Athletic Trainer at Children's Healthcare of Atlanta, a Registered Dietician and a Specialist in Sports Dietetics. We're talking today about, young athletes and weight gain. Good Morning Diane. Thanks for being here. So we're talking about, athletes and about the 7 to 14 age range and say, they want to bulk out to get out there in the filed of play. Is it okay for them to start with pizza and popcorn and eat all the snickers they can? Diane King: Actually, no. When we're talking about food, we want to really create a balance in food for these kids. And kids that age actually, are going to have a hard time gaining weight, because their body is actually interested more in growing taller. And we talk about growth and development for the younger athlete and calories won't selectively go towards, muscle mass. You actually have to put calories in and you're helping with the body just naturally, grow and develop. You have to take into consideration calories needed for exercise with whatever sport that they're doing and then and only then might there be enough calories leftover to add a little bit of weight helpfully. Bridget Snapp: Okay, so first of all they have to focus on their basic growing needs and they've got to eat for these basic needs. Diane King: Exactly. There is actually 40, different nutrients needed everyday to actually produce energy. And so only eating the high fat foods or the high calorie foods, simply won't work. It's like having 300 pieces to a 500 piece puzzle. Bridget Snapp: So what should they be focused on? Diane King: Well, really what we want them to do is follow the food, guide pyramid and it's a really great resource to use in terms, of a variety of food choices. So it's still goes back to the basics. Fruits and vegetables, whole grain foods, a little bit of healthy fat. But in particular, their milk and dairy foods and their lean protein choices are very important for a growing child. Bridget Snapp: Okay, and in addition to these basic nutrition needs, what are the other factors they should be focusing on to get in their top shape? Diane King: Well, a lot of times what happens with kids in the 7 to 14 year old age range, is they don't feel like eating. They're not hungry. They're still groggy when they get up in the morning. So they think well, if I'm not hungry I shouldn't eat. They skip meals a lot. Some of them are still very picky with their food choices and what they like or don't like. And so a lot of times the kids will just skip something instead of having what their body needs. What we're telling them is that they've got to train their brain to learn how to eat the food that their body needs. And so what that means is for breakfast they can have something as simple as half a peanut butter and jelly sandwich and a glass of milk. Now, it can be the full course fare, if they want pancakes and bacon and orange juice and all that kind of stuff too. Really depends on what time or strengths they have getting ready for school in the morning. But more importantly, we really want these young athletes to concentrate on their snacks. A lot of times they might have water and some goldfish, and that's probably not enough calories. We want them to concentrate on calorie ranges, there are 2-400 calories at a time. So that could be a bagel with peanut butter and some apple slices, that could be turkey sandwich and a piece of fruit or some fruit juice to drink. Bridget Snapp: Okay, so keep these eating up. In addition to the eating, are there -- I am assuming sleep, rest they're growing. Diane King: Correct. Bridget Snapp: What are the other things they want to do, if they want to stay in their top? Diane King: Well, sleep is definitely important and the 7-10 year olds, need different types of sleep requirements than the 13 and 14 year olds. We know that the older kids don't do well, in the morning. Their clocks just aren't working, they're groggy, they are cranky in the morning and their brains aren't working really well. So we still want to stress 8-10 hours of sleep as often, as possible. It's the period of time, when their body is actually repairing and recovering. It's actually the period of time, when their hormones kind of reset and balance. So, as opposed to taking supplements and whole bunch of magic powders and things like that, to make them grow big. The best opportunity for them to get stronger and grow better is to go sleep at night. Bridget Snapp: Now once again they sleep, they're getting a proper nutrition. At some point, is it okay to add in some of these powder -- protein powder shakes, protein bars, these supplements. Diane King: Well, I think you really have to look at it from the standpoint of what are they trying to take in? What is so magical and interesting to them? And a lot of times, food choices, based on advertising and things like that. As a dietician, I can say that supplements may just include an extra serving of milk or two extra servings of fruit because, it's supplementing their usual intake. And so a lot of times, I may actually supplement, with food choices and only then and once they get their meal plan really, consistent. Do we ever look at the other choices to add on? I think energy bars are fine. They don't need high protein bars, because kids need carbohydrate to make energy. The protein powders and things like that. I usually reserve that for the older athletes, somebody that's in the 16 to 18 range. Most of the times 7-14 year olds, do not need that type of product. Bridget Snapp: They don't need it. But is it dangerous for them? Is it potentially harmful? Diane King: It can be. A lot of what we're finding that about, products that are made are. There is a certain level of contamination that can occur. There's lots of herbal ingredients and especially with a lot of the stimulants that you find in some of these products, bitter orange, corona and certainly caffeine, it's very problematic for younger athlete and we simply don't want those types of ingredients entering into a young athletes body. Bridget Snapp: What could those do to young athlete? Diane King: First and foremost, stamina is going to disrupt the natural cycle of what's going on with that kids. So it can make them moody and irritable. It can actually suppress appetite which is not going to be helpful, if the athletes wanting to grow and gain weight. It certainly can disrupt sleep cycles and things like that. So it's just not a good thing for young kids to have. Bridget Snapp: Alright, so try to stay away, from those types of things. Don't gorged popcorn and pizza and stick to healthy eating and good rest. Diane King: Exactly. Bridget Snapp: Things we known all along. Diane King: Back to the basics. Bridget Snapp: Alright, thank you so much Diane. Diane King: Your welcome. Bridget Snapp: Alright, and thank you, for watching this edition of Clubhouse GAS. We'll see you next time.