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Kids, Sports and Nutrition How to Develop Healthy, Active Kids


Educate the participants on the role of good physical activity and good ... children to stay healthy but developing strong muscles, bones and immune systems. ... – PowerPoint PPT presentation

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Title: Kids, Sports and Nutrition How to Develop Healthy, Active Kids

Kids, Sports and Nutrition How to
Develop Healthy, Active Kids
The goal of this workshop is two-fold
  • Educate the participants on the role of good
    physical activity and good nutrition for players
    which will serve them throughout their lives
  • Discuss the proper nutrition and hydration for
    game day

Just how bad is the childhood obesity problem in
the United States?
  • Nearly one in every three kids and teens (33)
    overweight or obese in the U.S., up from 11 in
    1984 and 4 in 1974.
  • Childhood obesity has become a national
    epidemic with far-reaching consequences.
  • November 2008 at the 3rd Annual
  • Congress on Obesity in
    Washington, D.C.

  • If obesity among kids continues to increase,
    many believe this current generation of young
    people will become the first in American history
    to live shorter lives than their parents.

  • Research has shown what common sense might
    tell you
  • There are a lot of reasons why so many
    children can be classified as obese today.
    Obesity is not a consequence of excessive eating

  • The family and the environment in which
    children grow up influence childrens minds more
    than any other things.
  • Children learn and practice behaviors at home
  • So parents have a major role to play in early
    part of their childrens lives.

Our society has become very sedentary
  • What are the two major sources of sedentary
    behavior for our children? What are the
  • A. Watching TV
  • B. Playing computer and video games

Other societal/parental behaviors which
contribute to obesity
  • Intake of food with high fat, sugar content

  • Influence of TV?

  • Families that do not eat together
  • Children are biased to food eaten at home
  • Inability to determine proper portions sizes

  • Genetics tendencies toward obesity/inactive
    family lifestyle influence young people
  • Schools are implicit in some cases

  • What can AYSO parents do to avoid the
    possibility of obesity for their children?

Provide and model good nutrition from the
earliest years
  • Limit fast foods to once a month
  • Limit consumption of soda and other sweetened
  • Dont let your child skip meals
  • Provide a variety of selections from all food
  • Promote moderation in eating several small
    meals/ snacks are an alternative to three big
  • Promote daily consumption of many glasses of

Regular physical activity is important for
good health
  • Promote daily physical activity participation
    in a sport, a nightly family walk, supporting
    recesses and physical education in your schools
  • Limit TV, computer and video game time
  • Model the behavior so that your children value
    the habit

How does soccer rate as a
good physical activity?
  • Nature of soccer ensures diversity.
  • Play in soccer is continuous.
  • Soccer is an all-round form of activity.
  • Soccer is for everyone!

Pop Quiz!
  • Nutrition and Hydration
  • Guidelines for the youth athlete

Key Components to Fueling an Athlete
  • Daily nutrition and hydration
  • Establishment of healthy eating and drinking
    on a daily basis.

Daily Nutrition and Hydration
  • 2-3 servings of protein
  • Poultry, fish, lean meat, beans, eggs
  • 3-4 servings of dairy
  • Milk, yogurt, cheese
  • 4-6 servings of fruits/vegetables
  • Dried, canned, or whole fruit and raw or cooked
    veggies (dark green veggies are the best)
  • 6-11 servings of grains
  • Bread, pasta, rice, cereals
  • 8 tall glasses of water (64 ounces)

Key Components to Fueling an Athlete
  • Game-day nutrition and hydration
  • Daily nutrition and hydration serve as the
    foundation which game-day choices will build
  • Game-day nutrition which will top off the
    tank and help improve performance.

Game-Day Nutrition
  • Eat healthy foods at the right time.
  • Never eat a large meal within 4 hours of
  • If you have an early afternoon game, eat a large
    breakfast with carbohydrates and protein. Then
    eat a small snack one hour before game time.
  • If you have an evening game, eat a solid
    breakfast and lunch, and then eat a snack one
    hour before game time.
  • Eat a meal within two hours of the game to
    replace what you have burned.

Game-Day Hydration
  • Hydration is critical to performance and
    health. Dehydration can be a cause of illness
    and injury.
  • Before activity
  • Young players should be well hydrated.
  • Drink 12-16 ounces 30 minutes before getting to
    the field.
  • During activity
  • Drink early slight dehydration can occur before
    becoming thirsty.
  • Young players should drink 5 to 9 ounces of water
    every 15-20 minutes of activity.
  • After activity
  • Regardless of thirst, drink every 20 minutes
    after activity for 1 hour.

Sports Drinks vs. Water
  • Workout
  • During shorter workouts, water adequately
    replaces sweat loss.
  • Workout 60 minutes Sports Drinks
  • During longer workouts, sports drinks can be used
  • replace the electrolytes (salt ions) and fuel
    that are lost through
  • sweating. Electrolyte replacement helps the body
    hold onto
  • fluid, prevent muscle cramps and maintain sodium
    levels (salt) in
  • the blood.

Fluids to Avoid During Activity
  • Fruit juices
  • High sugar content slows fluid absorption, causes
    upset stomach.
  • Carbonated beverages
  • Reduces voluntary drinking.
  • Caffeinated beverages
  • Promotes dehydration by increasing urine
  • Energy drinks
  • Contain caffeine and have a high carbohydrate
    concentration which slows fluid absorption.

Risk Factors for Dehydration
  • Limited stoppage time during matches.
  • Young soccer players are not encouraged to use
    the stoppage time they do have for fluid
  • Games are held outdoors, often in high
    temperatures and humidity, on large fields that
    offer little or no shade.
  • Young players fail to drink enough fluids at
    tournaments and camps where numerous games and
    practices take place each day.

Dehydration Signs Treatment
  • Warning signs
  • Noticeable thirst
  • Dry lips and tongue
  • Irritability
  • Fatigue, lack of energy
  • Dizziness
  • Nausea
  • Headache
  • Muscle cramping
  • Red, flushed face
  • Dark, yellow urine
  • Treatment
  • Rest the player in a cool place
  • Provide a sports drink containing electrolytes
  • Prevent dehydration in the future by insuring the
    player consumes fluids before, during and after
  • Intense dehydration can lead to heat exhaustion
    or heat stroke.

  • Get acclimated
  • Active kids need time to gradually adapt to
    hotter temperatures.
  • On a schedule, drink up
  • Thirst isnt an accurate indicator of fluid
    needs. Young athletes should be encouraged to
    drink on a schedule or at regular intervals
    before they become thirsty.
  • Always bring a water and a sports drink
  • Especially during games and practices in the
    heat, replacing fluids and electrolytes and
    providing energy is crucial to keeping kids safe.
  • Learn the warning signs of dehydration and heat
  • If someone becomes fatigued, dizzy, nauseous or
    has a headache during exercise in the heat, have
    them stop, rest and drink fluids. Seek medical
    attention if symptoms persist.

Proper nutrition and hydration will improve your
performance both on and off the field.
Good news!
  • You have made a great decision to involve your
    child in a youth sport in AYSO. Participation
    in physical activity is a gift and a necessity
    for children to stay healthy but developing
    strong muscles, bones and immune systems.

In summary
  • Physical activity is only one part of the
  • equation good nutrition is the other.
  • It is imperative that children learn from
  • example what good nutrition looks and
  • tastes like!
  • You have it in your power to gear your
  • young athletes choices to those that will
  • best build their bodies.

AYSOs Nutrition Partner
  • AYSO has a dedicated nutritional partner in
    Herbalife, who can provide good advice and
    nutritional products to assist your family in
    maintaining a healthy balance in eating. Use
    them as a resource. More information can be
    found at http//