Dr. Frederick Sutter shares tips and information on sports nutrition for young athletes, including fat and protein intake, sports drinks and label reading at Anne Arundel Medical Center's Preventing Injuries in Young Athletes program.

2. Sports Nutrition
Nutrition and Prevention
Frederick T. Sutter, MD
Center For Wellness Medicine
171 Defense Highway
Annapolis, MD
410 224 4446

3. Keys to nutritional support for the young athlete:
 Hydration-timing, quantity, quality -- water is best
 Adequate calories to meet energy output plus BMR
 Rest/recovery/sleep/immune function
 Nutrients to support a training effect
 Nutrients for repair and renewal

4.  Whole foods --the kind that are on the perimeter of the
supermarket -- are the best fuel
 If you want to put on muscle, sleep 8-9 hrs/night
 Protein is a key nutrient - put the effort here, the carbs
usually will follow with ease

5. Protein
 Most important for muscle and connective tissue building/repair
 Do a protein diet assessment --target RDA/AI
Males 9-13y 34 g/day; 14-18y 52 g/day; 19+y 56 g/d
Females 9-13y 34 g/day; 14+y 46 g/day
Range for individual athlete 0.8g/kg/day up to 1.3g/kg/day
 If intake is low, can take as a protein smoothie with various fruits, even
some veggies, offer hummus with cut veggies as a snack or real
peanut butter (no sugar added) on an apple
 Protein shake as a snack before/after practice or on the run-instead of
sugary snacks

6. Healthy Fats
 Dietary Reference Intake: Total Fat AMDR* 25-35 g/day, males
and females 9-18 y, 19+y 20-35 g/day
 All fats contain 9 cal/gm
 Help with satiety and sleep
 Examples of healthy fats:
Avocado
Coconut Oil-best MCT content good endurance fuel/easy snack,
well tolerated, easily mobilized fuel
Mayonnaise
Olives
Cold-pressed extra virgin olive oil
Walnut oil *Acceptable Macronutrient Distribution Range

7. Sports Drinks: Purpose
 Support hydration for the athlete-more fluid consumption due to taste
 Replace minerals/electrolytes (sodium, potassium, magnesium)
 Provide fuel to sustain effort; consider gels/ light food for events over 2 hrs
 Formulations are designed for: before, during and after event
 Recovery formulas are usually a carb and protein formula (4:1 CHO:Pro)
 They are NOT “Energy” Drinks
 Consider obesity/dental risks with continuous or overconsumption

8. Energy Drinks: Purpose
 Usually include carbohydrates, minerals, electrolytes and amino acids
(taurine, L-carnitine, creatine ), along with stimulants
(caffeine, guarana, ginseng, ma huang)
Frequently associated with higher caloric content- up to 270 calories per
serving
Typical caffeine servings: soft drink 24-50mg, coffee 75-150mg, energy
drinks similar range, but do not display caffeine content on label and can
provide up to 500mg per serving
 Guarana seeds have 2-10% caffeine; coffee beans have 1-2% caffeine

9. Read the label!
What’s Best… What’s not…
• Cane sugar • Artificial sweeteners:
• Brown rice syrup acesulfame, aspartame, s
• Maltodextrin/maltose ucralose
• Sea salt/minerals • Artificial colors
• Na, K, Mg • Stimulants:
caffeine, ginseng, guarana
• Glucose , yerba mate’
• Lower calories (10-70 cal) • High Fructose corn syrup

10. Timing for Sports Drinks
 Before: Meal 1.5-2 hrs.; snack/drink 30-45 min.
 During:
45-60 min.-water is best, electrolyte tabs
60-90 min.-low cal sports drinks 5-50 Cal
1 1/2 - 2 hrs.- 100-300 Cal plus lytes
2+ hrs.- endurance drinks, ↑ Cal and lytes
 After exercise- fruit and protein smoothies, recovery
drinks (4:1 Carbohydrate to protein)

11. Questions?

12. For a physician referral
call askAAMC at
443-481-4000
or toll-free at 800-MD-NURSE

13. For more information about AAMC
visit www.aahs.org