By Dev K. Mishra, M.D.
Here’s a revelation: eat the least processed food you can find.
Right, that’s not a revelation. You’ve heard it before but it’s not an easy thing to do when feeding the typical American teenage athlete. But it can be done, especially if you try to stick to the 80/20 rule that I’ll outline below.
There are a lot of different diets and recommendations around but the number of choices is very confusing, and frankly, I’m not sure all of them are safe for young athletes. What we’re trying to do with a young athlete is make them as healthy as possible to improve their sport performance -- but more importantly I believe that we can set them up with good habits for a lifetime of healthy eating.
What I’m talking about here is eating as close to natural and minimally processed foods as possible. Some nutritionists call this “eating close to the ground” and other call it “eating clean,” etc., and it means stepping back to the old days of eating the most nutrient-packed and least processed foods you can find.
It means shopping on the edges of the grocery store and not down the middle of the store in the pre-packaged frozen foods section. The nutrients, vitamins, and minerals found in natural foods will almost always lead to an improved health profile, improved performance, decreased body fat if the child is overweight, and increased energy levels.
Examples of good food choices for the young athlete
It’s hard shopping for young athletes because they can be pretty set in their ways and are heavily influenced by their friends -- who may be eating poorly. Here are just a few examples of what you should aim for in the food choices:
Fruits and Vegetables
* Apples, bananas, berries, kiwis, oranges
* Dried fruits as snacks
* 100 percent fruit smoothies from places like Jamba Juice
* Leafy greens such as kale, spinach, collard
* Beans and lentils
* Avocado
Meat, Fish, Nuts, and Dairy
* Lean meats: chicken, turkey, lean beef
* Fish: tuna, salmon
* Nuts: almonds, walnuts, macadamia, pecans, cashews
* Dairy: low fat milk, low fat yogurt, eggs
Bread, Cereal, and Grains
* Bread: 100% whole wheat or whole grain, rye, sourdough
* High fiber cereal such as Kashi or Cheerios.
* Oatmeal
* Couscous
Let’s get real, kids will be kids: the 80/20 rule
The guidelines above represent the ideal situations but the practical matter is that it’s impossible to have a young athlete follow these suggestions all the time. That’s where the 80/20 rule comes into play.
The 80/20 rule means that 80 percent of the time you stick with the healthy eating rules and 20 percent of the time you’re allowed to “cheat” and stray from the ideal. When one of your teammates has a birthday and cupcakes are the post-game “snack”-- go for it and enjoy it with your friends! Having a (very) occasional burger, fries, and soda? OK, then do the best you can with your other meals that week.
Be realistic and do the best you can, when you can. You’ll live a healthier life for the effort and it will allow you to perform at your best during games.
(Dev K. Mishra is the founder of SidelineSportsDoc.com, where this article first appeared. He is an orthopedic surgeon in private practice in Burlingame, Calif. He is a member of the team physician pool with the U.S. Soccer Federation and has served as team physician at the University of California, Berkeley.)
Friday, May 27, 2011
The best food for the young athlete
Fueling the young athlete: How much water and when to drink it
By Dev K. Mishra, M.D.
Water seems to have gotten a bad rap lately. It used to be perfectly acceptable to drink water during sports events, but nowadays it seems that there is a big push toward flavored waters and so-called "sports drinks."
Human bodies are about 60% water. Drinking water is critical for all human beings to stay healthy, and water overall is probably more important than food for survival. In average conditions an adult human being can go without water for about 3 to 5 days but can survive without food for much longer. The need for water consumption goes up with exercise and also increases with hot or cold climates. Every part of the human body is dependent on water for proper function.
Sports drinks and juices do provide hydration, but water is still generally the healthiest option for exercise lasting less than 60 to 90 minutes because it lacks the calories and additives of the other drinks. Sports drinks* may be more effective for longer duration exercise because they contain electrolytes that are lost with intense sweating.
Research shows that adolescents and teenagers get less water than any other age group. A good portion of an adolescent’s "diet" consists of soda and foods containing a large amount of processed sugars, fat or salt, which have little if any nutritional value. Drinking water before a meal can curb the desire to overeat, and by substituting water for empty-calorie soda will literally save hundreds of useless calories in the overweight child or adolescent's diet.
Young athletes face the risk of dehydration and heat related illness if they do not replace the water that is lost through sweat. Many pediatricians recommend that every child should drink half of their total body weight in ounces of water each day. For instance, the average 6-year-old weighing 46 pounds should drink about 3 cups of water or 23 ounces in the course of the day. Sports participation increases the body’s need to consume water.
For athletes, one of the keys is to begin hydrating well before your planned exercise or game session. There is yet another formula for hydrating before exercise. The general recommendation is for young athletes to begin hydrating themselves about two hours before exercise by having 1 ounce of water for every 10 pounds of their body weight. This can all get very confusing.
So here are some practical tips about drinking water that should be a bit easier to remember.
* The young athlete should have 12-16 ounces of fluid up until about 30 minutes before a game or practice (remember that most water and sports drinks come in 20-ounce bottles).
* Keep sipping water during the practice or match.
* Start re-hydrating within 20 minutes of the conclusion of the practice or game. Research shows that the first 20 minutes are the most efficient time to start refueling. Try to take in 20 ounces within this window of time.
There are also many excellent sports drinks available that will provide hydration. Some advantages of sports drinks are better taste, and also the ability to replace electrolytes that are lost during sweat. But for most shorter duration sports events water will do just fine. Water is cheaper than a sports drink, and it has proved effective literally for millions of years.
* FURTHER READING: For Dr. Mishra's detailed look at sports and energy drinks, click HERE.
(Dev K. Mishra is the creator of the SidelineSportsDoc.com injury management program for coaches. He is an orthopedic surgeon in private practice in Burlingame, Calif. He is a member of the team physician pool with the U.S. Soccer Federation and has served as team physician at the University of California, Berkeley. This article first appeared on SidelineSportsDoc.com.)
Sleep Well, Play Well
By Dev K. Mishra, M.D.
I'm sure anyone who's raised an adolescent or teenager can attest to the idea that teenagers don't get as much sleep as they need.
For the adolescent or teenager a number of outside influences take place: more demands on time for homework, socializing, sports, music, or any number of other activities. Let’s take a look below at some reasons why sleep patterns change, what the proper amount of sleep is, and how it can affect sports performance.
Why sleep patterns change in a teenager
Each of us -- no matter how old -- has an internal clock that follows roughly a 24-hour cycle. The internal cycle has a wide range of effects on many different body functions such as body temperature, release of hormones (human growth hormone is released in larger amounts during sleep than wakefulness), and amount of sleep required.
In younger children the normal body clock would have them fall asleep around 8 or 9 each night and wake up in the morning when they’ve had enough sleep. But in puberty the surge in different hormones produced by the body changes all of that and it becomes very difficult to feel sleepy often until after 11pm. Throw in the required time on Facebook and you can see where all of this leads.
How much sleep does a teenager need and how many teens actually get that?
Most sleep researchers tell us that the typical teenager should have 9 hours of sleep per night. Right now many of you are saying to yourselves “get real, that’s impossible” for most teenagers.
As the father of two teenage boys I’d have to agree. Several studies of teens have shown that about 90% get less than 9 hours of sleep per night and unfortunately 10% said they typically get less than 6 hours per night. The definition of “sleep deprivation” in teens is not completely clear but generally means that the teen is consistently getting less than 8 hours of sleep per night.
How sleep deprivation affects school and athletic performance
Anyone who’s sleepy can be awfully moody but there are many negative consequences beyond that. Being tired during class will obviously make it more difficult to concentrate or even stay awake during class, and there is evidence that being sleep deprived leads to poorer school performance. And most tragically a sleep deprived teen driving a car can lead to disastrous consequences.
In a test of reaction times at Stanford University, people who were tired because of disrupted sleep performed about as poorly as subjects who were legally drunk. The study is the first to show severe impairment in people who have only mild to moderate sleep disturbances. This was an older group of people but it’s easy to see that it could be true for teenagers too. Would you like to face a high and tight fastball when you can’t react?
As for sports performance, research by Dr. Cheri Mah at the Stanford Sleep Disorders Clinic has shown that members of Stanford’s women’s tennis team, men’s and women’s swimming teams, and men’s basketball team improved performance by increasing sleep times.
Some practical tips for sleep and sports performance in teenagers …
There are many good reasons for teenagers to get more sleep than they do, but once again reality can get in the way of a good plan. So do the best you can to get as close as you can to 9 hours of sleep for your teen.
At the very least there are special situations when you’ll want to pay special attention to “sleep preparation” for performance. Do you have an important tournament or championship game coming up? How about a national team tryout? A college identification camp where you’ll be traveling east through several time zones? Here are some simple tips:
* Increase your sleep time several weeks before a major event.
* Make sleep as much of a priority as technical skill, fitness, and nutrition.
* Go to sleep and wake up at the same times every day.
* Turn lights off at night; use bright lights in the morning.
* When traveling from west to east for competitions try to get out to your new time zone several days in advance to acclimate to the new time zone and avoid jet lag.
(Dev K. Mishra is the creator of the SidelineSportsDoc.com injury management program for coaches. He is an orthopedic surgeon in private practice in Burlingame, Calif. He is a member of the team physician pool with the U.S. Soccer Federation and has served as team physician at the University of California, Berkeley. This article first appeared on SidelineSportsDoc.com.)
