Practical nutrition goals for coaches to give their skaters

Practical nutrition goals for coaches to give their skaters

By Julianne Pondelli, RG, RM, RFS

Coaches should maintain focus on technique and training as this is our specialty. However, there are other aspects of the sport that will play a role in training, especially nutrition. While giving educated nutrition advice is within the scope of an athletic coach, we must understand that we are working with children and adolescents that are impressionable. Coaches should encourage their skaters to set realistic health goals that will complement their training.

As coaches, we are aware of the mechanics and physics of skating. Smaller skaters may have a biomechanical advantage of a lower body weight that makes propelling themselves into a double or triple easier. However, if the skater is maintaining a weight that is too low for them the consequences can be quite detrimental. In efforts to prevent this, we should focus on educating our athletes on how to fuel their skating, rather than focusing on an ideal goal weight that will make them jump higher, skate faster, and place higher.

There is no one size fits all when it comes to weight. Weight is a combination of diet, physical activity level, and genetics. A skater may be predisposed to weighing more due to height, bone density, and muscle mass. Skaters especially have developed quads and hamstrings, causing them to actually weigh more due to that increased muscle mass in their lower body.

"Mental and emotional struggles are common with disordered eating patterns and skating may no longer be fun.We want to coach skaters to become hardworking, determined athletes that have a healthy, realistic perspective."

Weight and BMI are both a flawed system. Scales and BMI calculators are just clinical tools to determine whether or not someone is in a healthy weight range for their height. This only compares weight to height and does not take lean muscle mass or overall fat into consideration. Therefore, this is not something skaters should be focused on because one can absolutely be at a healthy weight with a BMI out of the normal range.

If a skater is focusing on a specific weight, and left to their own devices to get to that unrealistic goal, the consequences can be damaging. It is well documented that athletes are at a higher risk of developing eating disorders. They are typically perfectionists and goal-driven individuals that put an unnecessary amount of pressure on themselves. As coaches, the safety of our athletes is priority. An innocent comment about a skater’s weight or food intake can lead them to going to great lengths striving for approval.

Focusing on a number on the scale can be an enemy to any athlete’s mind. Athletes may go to whatever length to get to that goal, including skipping meals, restricting certain foods, or binging on junk food they are trying to deny themselves. While this may make them skate better in the short term, eventually these behaviors will damage their skating and possibly their life.

There is no healthy way to drop weight fast. In order to lose one pound, there must be a deficit of 3500 calories. The Academy of Nutrition and Dietetics recommends 3300-4000 daily calories for an active teenage male, and 2200- 3000 daily calories for an active teenage female, depending on their activity level. In a week, an athlete averaging 2200 calories a day, would have to decrease their calories by 500 each day to lose 1 pound. One to two pounds of weight loss per week is recommended as healthy. If an athlete is trying to lose more than that, they are at risk of severe undereating.

“There is no healthy way to drop weight fast. In order to lose one pound, there must be a deficit of 3500 calories.”

If a skater is restricting food, physical side effects include increased risk of injury, fatigue, moodiness, weakness, and muscle breakdown. Without food, the body will break down tissue in order to use the fuel it needs. Muscles are the first to get broken down. If energy is not readily available from a recent meal, the body will use the energy it has stored in the liver and muscles. The result of this is a loss of strength. Without muscle strength the caliber of skating will decrease. Energy levels decrease causing sluggishness and weakness. The brain will also be affected causing the athlete to be unable to focus. With muscle and bone weakness, as well as fatigue, there is an increased risk of injury and stress fractures. With all of these complications, there will be a drastic decrease in the athlete's performance which is the opposite effect they were hoping to achieve by losing weight.

If a skater begins struggling with their weight and their skating performance, the likelihood they will quit increases. It will be harder for the athlete to keep their skating and jumps consistent, which may lead to more restriction and binges. Mental and emotional struggles are common with disordered eating patterns and skating may no longer be fun. We want to coach skaters to become hard working, determined athletes that have a healthy, realistic perspective.

Educating and teaching athletes to eat healthy will maximize their athletic performance and decrease the risk of injury. Instead of focusing on the number on the scale, encouraging skaters to change their eating habits in a nutritious way will keep them mentally and physically healthy, while losing weight. We can encourage the increase of fruit and vegetables, fiber, protein, and healthy carbohydrates choices in their diet. Portion control also is a valuable factor in weight loss. Dehydration can resemble symptoms of hunger, so encouraging increased water intake and decreasing intake of sugary beverages can keep skaters well hydrated.

If there is a true concern about a skater’s weight or disordered eating patterns, a conversation with the parents to have them meet with their pediatrician or a registered dietitian is the best course of action.

FUELING EFFECTS

UNDER FUELED

*Skips Breakfast

*Lunch without carbs because they are "bad"

*Not drinking enough water

*starving after practice and craving sugar so overeats at night.

*Tired and sluggish

*No energy for program run throughs

*Recurring injuries or unableto heal injuries

*Unable to performconsistently in practice orcompetition

FUELED

*Water first thing in the AM

*Eats Breakfast/Lunch with carbohydrates, protein, and healthy fats

*Hydrates all day

*Satisfied with dinner

*no sugar cravings

* High energy levels

*Clean program run throughs

* Feel strong during practices

*Stronger practices will lead tolanding higher jumps,consistent training andimproved performance

Julianne Pondelli MS, RD, LDN is a Professional Figure Skating Coach and Registered Dietitian in the Boston area. She holds a PSA Registered Rating in Group, MITF, and FS and is an AFAA Certified Athletic Trainer. She is the Head Coach of Northeastern University’s Collegiate Figure Skating Club and coaches at many clubs in the Boston Area. Instagram: @skaternutrition