Adequate energy intake in child and adolescent athletes plays a role in meeting the additional energy required for training as well as supporting normal growth and development. Energy deficit; It causes short stature, delayed puberty, menstrual dysfunction, muscle loss and fatigue, and an increased risk of injury and/or disease. Excess energy; It leads to overweight and obesity.
The energy needs of adolescent athletes are higher than their peers who do not do sports or are not physically active. The Canadian Pediatric Association states that the energy expended during sports based on the weight and age of the individual should be added to these energy values. The child's BMI is calculated according to the age group and multiplied by the FA factor. The values to be taken according to the average physical activity of the children are; Preschool children: (under 3 years old) 1.4 FA, school children (aged 3-10) 1.58 FA, adolescents (10-18 years old) 1.75 FA.
However, an individual is associated with age groups FA can change. In this case; FA increases by 0.15 units in children who perform 30 minutes of moderate intensity performance 3-4 days a week. FA increases by 0.3 units in children who perform 30-45 minutes of moderate intensity performance 5 or more days a week. 60 minutes of moderate/high intensity performance 5 or more days a week FA increases by 0.6 units in children with normal FA.
The CHO requirement of a child with normal FA corresponds to approximately 50-55% of the diet and an average of 6-10 g / kg. A training child's calorie intake should be at least It should provide half of it from CHO and consume these CHO sources regularly at intervals in its daily diet. In case of very intense exercise, it is correct that the total dietary intake should contain up to 70% CHO. CHO is very important in terms of glycogen stores before and after training and competition. The glycogen storage capacity of children and adolescents is much lower than that of adult athletes. The child must take a minimum of 4 g/kg CHO 3-4 hours before training and sports. After training, 0.5-0.7 g/kg CHO is needed in the first 15-20 minutes, 1 g/kg between 30 minutes and 1 hour, and 1.5 g/kg between 1-1.5 hours. It is appropriate for children/adolescents to drink fluids containing 6-8% CHO during physical activity and training exceeding 75 minutes. It is true. The carbohydrates in the diet of most child and adolescent athletes consist of confectionery and refined foods. Such a diet causes the athlete to obtain most of their daily energy from simple sugars, and as a result, health and performance may be negatively affected. For a healthy, adequate and balanced diet, the consumption of foods rich in added sugar should be limited, and the energy provided by added sugar should not exceed 10% of the total daily energy intake.
Proteins are responsible for muscle synthesis and repair and constitute 10% of the calories in the diet. Must provide 15 to 15. Current recommendations (DRI) are equal for both sexes: 1.1 g/kg/day for children aged 1 to 3 years, decreasing to 0.95 g/kg/day by adolescence. Recommended dietary intakes (RDA) for adolescents should be reduced to 0.85 g/kg/day from 16 to 19 years of age. In addition, protein intake after sports activity should be 0.2-0.4 g / kg. And this increase should be appropriate to the duration and intensity of sports. Excessive protein intake does not increase muscle mass but contributes to the increase in fat mass. It may also increase the risk of health problems. Consuming protein along with CHO in the 30 minutes to 2 hours after training and competition helps the recovery period. During the post-exercise recovery period (0-2 hours), intake of 15-25 grams or 0.25-0.3 g/kg protein containing 10 grams of essential amino acids increases muscle protein synthesis. Animal sources with high quality protein sources should be preferred instead of plant protein sources with lower bioavailability.
Fats are suitable energy sources for low-intensity and long-term activities. Exercise and sports enable the use of fats and lead to an increase in their mobilization. Lipolysis is stimulated during exercise. On the one hand, the oxidation of lipids in the form of free fatty acids within the mitochondria of muscle cells increases, reducing their concentration within the cell and stimulating the flow of free fatty acids in the blood. This fact is due to the increase in adrenaline and noradrenaline. Other mechanisms include decreased insulin secretion and affecting the activity of the central nervous system. Approximately 20-30 minutes after starting exercise and sports, free fatty acids begin to be activated and can be used for a long time. Athletes between the ages of 1-18 In these days, 25-35% of daily energy should come from fat. The saturated fat rate should not exceed 10%. 12-15% of the total fat energy should come from monounsaturated fats and 7-10% should come from polyunsaturated fats. Total daily cholesterol intake should be under 300 mg. In total fat intake, 5-10% of the energy should be provided from omega-6 and 0.6-1.2% from omega-3 fatty acids. It is recommended that trans fatty acid intake be less than 1% of energy. Some excess intake of polyunsaturated fatty acids and omega 3 fatty acids (especially eicosanoids) helps increase the synthesis of anti-inflammatory cytokines. The British Nutrition Society recommends a daily intake of 3 - 5.5 g of PUFA. It has been reported that higher intakes do not affect performance and do not affect inflammation and immunity. Antioxidant intake should increase due to increased oxidative stress with exercise and exercise. Extra virgin olive oil is recommended as the main source of oil intake rich in oleic acid. Because targeting the omega 6/omega 3 ratio at a maximum of around 4:1 to prevent lipid peroxidation from damaging cell membranes will support young athletes. Carnitine is an ergogenic support product frequently used by adult and young athletes. Its use is aimed to increase sports performance. Its use is thought to optimize fat metabolism. However, it has yet to be conclusively proven whether its regular intake improves performance. Consumption of high-fat foods before exercise is not recommended because it negatively affects gastric emptying, carbohydrate and fluid absorption, and also reduces growth hormone secretion during exercise in young athletes.
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