Nutrition

For a Junior athlete to maximise their ability they should eat well, get enough sleep and train. Eating enough is essential for the growing athlete and the emphasis should be on a well balanced diet.

The general rule is that the individual requires 55% Carbohydrate 30% Fats and 15% Protein. This should include five portions of fruit and veg minimum. Protein portions are the size of a persons palm and should be between one and two servings a day. Fats – should be good fats. FAST FOOD XXX perhaps once a month.

ENERGY REQUIREMENTS

To be able to calculate our intake we need to look at the value that food has:

The energy value of       1g protein  = 4kilocaleries or 16.8 kilojoules

                                                1g fat           = 9 kilocalories or 37.8 kilojoules

                                                1g carbohydrate = 4 kilocalories or 16.8 kilojoules

                                                 kilocalories (kcal)               kilojoules (kj)

So one slice of bread may have 2.5g of protein and 15g of carbohydrate thus it will have an energy value of 294 kj or 70 kcal

The amount of Kilocalories a person needs depends on their age, gender and energy expenditure.

AGE	MALES KCAL PER DAY	FEMALES KCAL PER DAY
10-11	1928 – 2166	1738 – 1952
11- 12	2070 – 2333	1833 – 2071
12- 13	2190 – 2452	1925 – 2166
13 – 14	2333 – 2619	2000 – 2261
14 – 15	2500 – 2800	2047 – 2333
15 – 16	2642 – 2976	2071 – 2357
16 – 17	2785 – 3142	2095 – 2380
17 – 18	2857 – 3238	2095 – 2380

 World Health Organisation

 

High energy expenditure can need between 7 – 14 kcal per min for a 50kg person. As most triathlon training and racing would fall into this category we should take this into account when we calculate our energy requirements.

FLUIDS

The young athlete finds it hard to hydrate and can often start a training session with poor hydration. Thirst is sometimes the first time the athlete may turn their attention to drinking but this is too late. Cotinual reminders are needed.

WHAT TO DRINK

Water is the cheapest and best way to hydrate and keep the fluids up. Sports drinks are not really required unless the athlete is training for more than one hour. If sports drinks are to be used a good rule of thumb is to keep them to a sugar content of less than 10%. This may result in some drinks being diluted.

HOW MUCH FLUID

Before exercise

Body Weight	Amount of Fluid
Less than 50kg	200-300ml1 or 2 hrs prior event	1 glass
More than 50kg	300-500ml1 or 2 hrs prior event	2 glasses
All body weights	150-200ml10-15mins prior event	Small glass

 

During exercise

Body Weight	Amount of Fluid
Less than 50kg	100-200ml every half hour	Small glass
More than 50kg	>200ml every half hour	Large glass

 

After exercise

Body Weight	Amount of Fluid
Less than 50 kg	300-500ml	1-2 glasses
More than 50kg	>500ml	> 2 glasses

GILLANDERS,LLOYD, McILROY, WALLWORK

 For every kg of body weight you loose after exercise, you have to drink one litre of water to replenish.

WHAT TO EAT AND WHEN

Pre event

Try to eat two hours before you race, so for the town races that will be 8 a.m. How much you eat is dependant on how far you will race. An Ironman breakfast may start three hours before racing. Keep to the carbohydrates and what you usually eat, don’t change your routine. Porridge or weetbix with banana and a little toast are good options.

 You may snack up to one hour before you compete but it is difficult to race on a full stomach.

Post event

This is perhaps more important than the pre race meal. You need to get some form of food into your stomach in the first half an hour in order to restore glycogen levels. A sandwich or a banana and yogurt are good easy options( as you get a banana at the end of the town races anyway all you need is a yogurt).Don’t forget to hydrate!

 The post event meal should be high in complex carbohydrates and should be consumed before two hours elapses after the race