YOUTH SPORTS Sports Nutrition- Fueling Optimal Performance

onset of respiratory viral season in early September, notwithstanding an unending coronavirus. So, asthma alert should never be dropped, and patients and their parents are emphatically reminded of preventive anti-inflammatory therapy, i.e. inhaled corticosteroids, which in patients with known, even mild persistent asthma should be initiated (if ever stopped) at the same time as their allergy medications in advance of the season onset. Continuous use of inhaled steroids in the fall is also recommended for asthmatics in order to prevent severe asthma flares. There are five steroid compounds available in the US for inhaled use in asthma, all by prescription ONLY. Familiar brands include PULMICORT in dry powder form (FLEXHALER), ASMANEX, in both dry powder form (TWISTHALER) and pressurized metered-dose inhaler, FLOVENT, QVAR, ALVESCO. None of these medications is yet available in generic form. Most of those are FDA approved down to age of 4 years. Don’t mix these allergy medications up with ALBUTEROL which is a rescue or reliever inhaler that should be used only as needed for wheezing, chest tightness, shortness of breath and 15 min before exercise for exercise induced asthma patients.

Youth Sports

Jennifer Yoon RDN, LDN, IBCLC For kids and teens involved in athletic activities, good nutrition is crucial for appropriate growth, development, and sports performance. A healthy balanced diet that includes all the food groups provides the energy, protein, vitamins, and minerals needed to help athletes perform at their best. > Grains – Bread, Cereal, Rice, Pasta- are an important source of carbohydrates needed for energy. Whole grains like wheat and bran provide B vitamins, minerals, and fiber. Athletes who choose to limit grain intake may not get enough calories for endurance and replenishing or building muscle stores. > Fruits and vegetables are high in vitamins and minerals to ensure proper growth, development, and overall body functioning. Fruits also provide carbohydrates for energy. > Dairy – milk, cheese, and yogurt – provides carbohydrates and is an excellent source of protein. Dairy is rich in Calcium and vitamin D which are very important for athletes because they build strong bones and are involved in muscle contraction. > Proteins – lean meat, poultry, fish, eggs, dry beans, and legumes group – provide protein needed for energy and

Thunderstorm asthma

This asthma variant was first described in Australia and is recognized as a very severe form of allergic asthma when hypothetically explosive release of pollen grains, ragweed included, leads to acute asthma attacks requiring urgent care. There is a correlation found worldwide between a heavy thunderstorm season and emergency room visits and hospital admissions for asthma flares. This is something to keep in mind when working with your pediatrician or allergist to create the best treatment strategy for asthma in summer.

In summary

Pollen.com has a National Allergy Map that gives us pretty accurate allergy pollen counts and allergy forecast in any area of interest in the US. Allergy Alert app provides an in-depth 5-day forecast of most specific allergens in the area.

I hope this review of summer allergies proves to be helpful to you in your tireless pursuit of your children’s health and wellness in

Sports Nutrition- Fueling Optimal Performance

which allergy and asthma can play a significant role.

healthy muscles. Meats, eggs, and beans are also rich in Iron which transports oxygen through the blood. > Fats and oils – especially olive, canola, sunflower and safflower- are used for energy, cell function, hormone production, and healthy skin and hair. Certain fats are essential therefore should not be avoided. Healthy fats are in nuts, seeds, nut butters, and avocado. High fat fried foods and snacks, however, contain saturated fat which is not easily used for energy and should be limited in the athlete’s diet. > Sweets contribute calories but very little vitamins and minerals. It is okay to enjoy sweets and drinks, such as cakes, candies, and soft drinks sometimes, but these foods will not help you prepare for your sport.

Sports Nutrition is about Timing, Hydration, and Refueling

Meal timing plays an important role in preparing for competition. Five to six small meals per day – or three meals plus two to three snacks – is recommended. Each meal and snack should contain foods and drinks that contain both carbohydrates and protein.

A good “pre-game meal” provides quick energy, is easy to digest, and won’t weigh the athlete down. Fruit, bread, cereal, rice, or pasta with a lean source of protein such as chicken or turkey, low fat milk or yogurt gives the athlete carbohydrates and protein to fuel them during their competition.

Hydration – fluids lost through sweat and respiration must be replaced. Proper hydration involves drinking the right amount of fluid before, during, and after physical activity, as well as throughout the day. Water is the best choice. In general, 60-80 ounces of fluid a day is recommended. To ensure individual fluid needs are being met, urine should be light in color and low in odor. Urine that is bright or dark yellow or has a strong smell indicates the need for more water. If the competition lasts greater than an hour, or a lot of fluid is lost through sweat, 8-12 ounces of a sports drink is plenty to replace electrolytes.

Refueling – is giving back what your body used during activity. To refuel properly, a meal or snack should be consumed within thirty minutes of ending athletic activity. The best refueling meals and snacks contain both carbohydrates and protein. Some good examples are peanut butter and crackers, string cheese and a piece of fruit, or a cup of milk or yogurt. Each time you refuel properly, you are preparing your body better for future activities.

Caution should be used with the use of protein drinks and supplements to ensure they do not contain ephedra, or herbal sources of ephedra, as these raise the heart rate and can be dangerous for young athletes. Energy drinks should be avoided completely.

Athletes who want to perform at their best should think of food as fuel. A variety of healthy foods and fluids are required to

properly fuel the athlete’s body.

Chan Y., Age 14