Coach and Athletic Director

July/August 2017

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C O A C H A D . C O M 45 4 .Eat well. Proper nutrition while active in athletics .helps enhance performance by reducing the onset of fatigue, and it aids in recovery. An athlete should consume a combination of all three macronutrients: carbohydrates, protein and fats. Some dieticians suggest a diet for those between the ages of 4 and 18 years of age consisting of 45 to 65 percent carbohydrates, 10 to 30 percent protein, and 25 to 35 percent healthy fats. Additionally, post-exercise food consumption within the first 15 minutes is important to replenish energy stores, increase muscle quality and repair any damage from the exercise bout. Meeting with a dietician to assess each athlete's fueling needs can be very beneficial. 5 .Be mindful of the sun. The American Academy of .Dermatology recommends avoiding sun exposure during peak hours — 10 a.m. to 2 p.m. Knowing this is difficult to do with tournaments and schedules, it's even more crucial these young athletes use sunscreen. Experts suggest sunscreen be applied 15 minutes before sun exposure, seeking shade during halftimes and breaks, as well as the use of tents for prolonged day exposure. Not only can this reduce the risk of some skin cancers, but it also offsets the risk of dehydration and heat-related illnesses. It's difficult for an athlete to acknowledge the level of involvement they have in their prospective sports and the importance of self-care, especially in the summer months. Support from the coaching staff in achieving the above in addition to improving sport-specific performance can help create a well-rounded, healthy athlete. Jen Morse, MS, CSCS, is the lead injury prevention specialist at The Micheli Center for Sports Injury Prevention. Learn more at References Council on Sports Medicine and Fitness and Council on School Health, Bergeron MF, Devore C, Rice SG; American Academy of Pediatrics. Policy statement — climatic heat stress and exercising children and adolescents. Pediatrics. 2011;128(3):e741-e747. Ford, P., De Ste Croix, M., Lloyd, R., Meyers, R., Moosavi, M., Oliver, J., et al. (2011). The long-term athlete development model: physiological evidence and application. J. Sports Sci. 29, 389–402. Faigenbaum, A. D., Lloyd, R. S., MacDonald, J., and Myer, G. D. (2016). Citius, Altius, Fortius: beneficial effects of resistance training for young athletes. Br. J. Sports Med. 50, 3–7. LK Purcell; Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section. Sport nutrition for young athletes. Paediatr Child Health 2013;18(2):200-202. Merkel, D. (2013). Youth sport: positive and negative impact on young athletes. Open Access Journal of Sports Medicine. 4, 151-160. sunscreen-faqs Circle #119 or text CADJUL 119 to 41411 Circle #120 or text CADJUL 120 to 41411

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