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Is Your Young Athlete Having Orthopedic Surgery? Five Suggestions to Prepare your Pantry for Recovery

Is Your Young Athlete Having Orthopedic Surgery? Five Suggestions to Prepare your Pantry for Recovery

by | Dec 11, 2023 | Sports Medicine

Following surgery, the body experiences increased energy demands due to inflammation and tissue healing. Some patients may eat less due to reduced activity, an increased need for sleep and the use of medications. Not eating enough, when nutrition needs are highest, can prolong recovery time and cause muscle loss.

For young athletes planning to return to sports, the demands can go beyond the early phase of surgery recovery. After knee surgeries to reconstruct ligaments, such as the anterior cruciate ligament (ACL) or after extensive activity restrictions for healing of osteochondritis dissecans (OCD), these nutrition tips should be used throughout physical therapy and return to sports training. These phases can last months and have high energy demands.

Certified sports dietitian Taylor Morrison, M.S., R.D.N., CSSD, L.D., says, “Athletes have unique needs when there are healthy, but these needs change and continue to be unique as they are recovering from significant surgeries.” Morrison cares for young athletes in Scottish Rite’s sports medicine clinic and teaches principles of healing and muscle recovery that can help an athlete well beyond their care.

Morrison offers these nutrition guidelines to help preserve and promote muscle health and support recovery in all phases:

Eat regular meals and snacks to maintain energy levels and promote wound healing immediately after surgery. Eat a meal or a snack every three to four hours and around physical therapy sessions.

Include quality protein to help with tissue repair and wound healing. Include foods rich in leucine, an amino acid that helps build and repair muscle, such as chicken, milk, yogurt, eggs and cheese, at each meal and some snacks and especially after physical therapy sessions.

Include quality carbohydrates to provide energy. Carbs keeps protein available for healing and fiber, which can help with normal digestive function. Carbohydrates with fiber include whole grains, fruits and starchy vegetables. Other carbohydrates include milk and yogurt.

Include healthy fats that are high in omega 3s to fight long-term inflammation. Healthy fats with Omega 3s include salmon and tuna. Other healthy fats include avocado, nuts, seeds, peanut butter, almond butter and vegetable oil.

Include a bedtime snack that contains casein to support muscle protein synthesis throughout the night. Casein is a slow-to-digest protein found in milk, yogurt and cottage cheese.
When you head to the store to stock up on recovery-friendly foods to have on hand, take this list with you for ideas.

  • Eggs
  • Greek yogurt
  • Protein bars
  • Peanut Butter, Almond Butter, SunButter®
  • Starkist® Tuna packs + crackers
  • String Cheese
  • Balanced nutritional supplements such as Boost®, Pediasure®, Carnation Breakfast Essentials®, Kate Farms® or Orgain®

Nutrition after surgery is important for all patients to preserve muscle and provide the increased energy and nutrients the body needs to heal. Some patients will need a specific nutrition plan due to additional medical conditions. If you would like help with an after-surgery nutrition plan, ask your care team about a certified sports dietitian consult.

To learn more from Morrison, visit the sports nutrition page on our website.

Three Areas Of Focus To Stay Fueled Through Busy Sports Seasons

Three Areas Of Focus To Stay Fueled Through Busy Sports Seasons

by | Oct 17, 2023 | Sports Medicine

Parents of student-athletes are familiar with the long days of practices before school, hours of schoolwork and games in the evening. Our sports dietitian, Taylor Morrison, M.S., R.D.N., CSSD, L.D., shares everything parents of busy young athletes need to know about fueling well, eating enough and staying hydrated to support their stacked schedules.

When trying to ensure your athlete is getting enough fuel and enough nutrition for sports and school, start by focusing on three key things:

  1. Maintain energy levels with meals and snacks that provide both quick and sustained energy.
  2. Stay hydrated.
  3. Recover well.

Maintaining Energy Levels
It’s important that young athletes keep their brains and muscles well-fueled throughout the day, starting when they get up in the morning. This is crucial so they not only perform their best in school but also so that they show up for sport practices energized with plenty of fuel in the tank to use for their sport. When athletes show up to practices with depleted energy stores, they run the risk of dizziness and fatigue in the short-term and decreased strength and overall performance long-term.

To know what foods to choose in their fueling strategy, it’s important that they have a basic understanding of the macronutrients, including carbohydrates, protein and fat:

  • Carbohydrates are the best and quickest source of fuel for the brain and muscles. This macronutrient can be used for energy in a young athlete in anywhere between 15 and 60 minutes after consumption, depending on the specific food they choose. These should be included in all meals and snacks throughout the day and can be a great snack 15 to 60 minutes before a practice. Foods high in carbohydrates include grains, such as bread or granola, and starches, such as potatoes or rice.
  • Protein is important for building and maintaining muscle and for injury recovery. It takes a little longer for the body to use protein for energy, so it is best left out of the pre-practice snack unless the athlete has a good 90 minutes or more before start time. It is, however, an important part of meals and the athlete’s recovery snacks. Foods high in protein include meats, such as beef, chicken, turkey, fish and seafood and eggs, and dairy products, such as milk or yogurt.
  • Fat is another important energy source for young athletes. These foods can also help fight inflammation and are crucial for the body to absorb certain vitamins (specifically A, D, E and K). However, it takes the body the longest to digest fat, so it should be kept out of the pre-practice snack and saved for the post-event meal or for meals and snacks that are a few hours away. Foods high in fat include certain cuts of meat, cheese, avocados, nuts and eggs.

For more information on how to incorporate meals and snacks around a busy training session, refer to our Tournament Nutrition guide.

Staying Hydrated
Athletes should understand the importance of drinking water and fluids throughout the day, starting when they wake up in the morning. Drinking 24 ounces from a water bottle 10 minutes before warmup will not make up for the fact that the athlete forgot to drink any water earlier that day. It will likely just leave him or her uncomfortable during the event and needing to take a bathroom break.
When asked what is best to drink, water should be the go-to drink of choice. If an athlete has trouble drinking fluids during the day, remember that foods can help hydrate as well. Sports drinks are best for when an athlete has been practicing for an hour or more or it is a very hot and humid environment.  There are a few other instances where a sports drink is helpful, and these special situations include:

  • The athlete has trouble eating solids before or during an event due to nerves.
  • The athlete is a salty sweater.
  • The athlete struggles with muscle cramping during events.

A factor to consider when choosing drinks and electrolyte packets is the age and stage of development the athlete is in. Before puberty, an athlete regulates body temperature differently than an adult, relying less on sweat to cool the body and, therefore, losing less electrolytes. An 8-year-old basketball player will likely not need the electrolyte replacement that a 17-year-old basketball player will need.

For more support in helping your young athlete hydrate, check out our Hydration for Young Athletes handout.

Recovering Well
Just because the game or practice is over does not mean athletes should forget about nutrition. This is especially true when the athlete is in back-to-back events or has a quick turnaround time between games. This could mean multiple games in a day, or it could look like a game ending in the evening and the next game early in the morning. During these small windows, the recovery fuel counts.

The three key components of a great recovery snack are:

  1. Carbohydrates

Carbohydrates replenish depleted energy stores in the muscle, which then prevents the body from breaking down protein (muscle) for fuel moving forward.

  1. Protein

Protein that the athlete eats helps to rebuild and repair the muscle that is naturally broken down a little with exercise. It will also help maintain the athlete’s strength.

  1. Fluid

 
Fluid will rehydrate the body to keep energy levels up and prevent dehydration.
For more info on recovery snacks, check out our handout, blog post or the below video!

For more sports nutrition information, visit www.scottishriteforchildren.com/nutrition.

Five Signs Your Young Athlete May Be Underfueling

Five Signs Your Young Athlete May Be Underfueling

by | Mar 3, 2023 | Sports Medicine

What is underfueling?

When athletes do not eat enough calories (or the right calories) to support their growth and development and all of the training. This may occur periodically due to fluctuations in seasons or training schedules, it is particularly concerning if it happens frequently.

How do I know if my athlete is underfueling?

Without complex calculations, parents can watch an athlete for signs and listen for complaints that indicate underfueling. Below is a short list to help.

  1. The athlete is no longer making improvements in skill and performance or has experienced a sudden decrease in performance.
  2. Injuries take a long time to heal or there are recurring injuries, like stress fractures.
  3. Weight loss that is not otherwise explained. It is important to consider that an athlete may not be losing weight but may still not be getting enough calories.
  4. Delayed growth and development. For a female athlete, an obvious sign is irregular or missed periods or a delay in starting her period.
  5. Frequent dizziness and headaches.
  6. Complaints of constant fatigue.

What should I do if I think my young athlete is underfueling?

  • Make sure he/she is getting three balanced meals a day. Busy teens tend to skip the breakfast meal.
  • Add one or two snacks a day. Often the most reliable snack to add is a bedtime snack. Elite young athletes, especially those struggling with underfueling, typically need at least 3 snacks a day.
  • Increase portions in current meals. Small increases throughout the day can make a difference.
  • Make nutrient-dense swaps in meals and snacks. This way your athlete doesn’t have to worry about adding more food or more eating instances in an already packed schedule.
  • Make drinks count. When athletes need extra calories, include beverages like milk, chocolate milk and calcium-fortified orange juice with meals. Offer sports drinks with practices.

Where can I turn for help if I am concerned?

If your child has lingering or recurrent injuries in sports, delay or changes in menstruation or other concerns that might be related to underfueling, our Sports Medicine team can help. After a medical evaluation with a sports medicine physician, additional services such as a consultation with a certified sports dietitian may be recommended. Call 469-515-7100 to request an appointment.  

Find more resources about sports nutrition for young athletes. 

Five Signs Your Young Athlete May Be Underfueling

Five Signs Your Young Athlete May Be Underfueling

by | Mar 3, 2023 | Sports Medicine

What is underfueling?
When athletes do not eat enough calories (or the right calories) to support their growth and development and all of the training. This may occur periodically due to fluctuations in seasons or training schedules, it is particularly concerning if it happens frequently.

How do I know if my athlete is underfueling?
Without complex calculations, parents can watch an athlete for signs and listen for complaints that indicate underfueling. Below is a short list to help.

  1. The athlete is no longer making improvements in skill and performance or has experienced a sudden decrease in performance.
  2. Injuries take a long time to heal or there are recurring injuries, like stress fractures.
  3. Weight loss that is not otherwise explained. It is important to consider that an athlete may not be losing weight but may still not be getting enough calories.
  4. Delayed growth and development. For a female athlete, an obvious sign is irregular or missed periods or a delay in starting her period.
  5. Frequent dizziness and headaches.
  6. Complaints of constant fatigue.

What should I do if I think my young athlete is underfueling?

  • Make sure he/she is getting three balanced meals a day. Busy teens tend to skip the breakfast meal.
  • Add one or two snacks a day. Often the most reliable snack to add is a bedtime snack. Elite young athletes, especially those struggling with underfueling, typically need at least 3 snacks a day.
  • Increase portions in current meals. Small increases throughout the day can make a difference.
  • Make nutrient-dense swaps in meals and snacks. This way your athlete doesn’t have to worry about adding more food or more eating instances in an already packed schedule.
  • Make drinks count. When athletes need extra calories, include beverages like milk, chocolate milk and calcium-fortified orange juice with meals. Offer sports drinks with practices.

Where can I turn for help if I am concerned?
If your child has lingering or recurrent injuries in sports, delay or changes in menstruation or other concerns that might be related to underfueling, our Sports Medicine team can help. After a medical evaluation with a sports medicine physician, additional services such as a consultation with a certified sports dietitian may be recommended. Call 469-515-7100 to request an appointment.  

Find more resources about sports nutrition for young athletes. 

Hydration Tips for Young Athletes

Hydration Tips for Young Athletes

by | Sep 19, 2022 | Sports Medicine

Our certified sports dietitian Taylor Morrison, M.S., R.D.N., CSSD, L.D., frequently teaches athletes that staying hydrated is an important part of staying healthy. She says, “Our bodies need water to replenish and refuel, especially after exercising or playing sports, and young athletes have different hydration needs than adults.” Each child or teen may have unique needs based on a variety of factors. Taylor shares key tips on how to help keep your young athlete hydrated and healthy.

  • Choose a fun water bottle. Try customizing with team stickers so it’s easy to identify on the sidelines.
  • Add high water content foods like oranges, cucumbers or yogurt to meals to make hydrating more fun.
  • Drink fluids throughout the day. Carry your water bottle or stop by the water fountain between classes.
  • Do not drink a large volume of fluid right before an event or physical activity.
    • This may not fully hydrate or rehydrate the athlete.
    • This may cause stomach discomfort or a trip to the restroom during the event.
  • Drink plenty of fluids during and after the event.
  • Learn what works for different activities.

How Much Fluid Does My Athlete Need?

Fluid needs vary based on age, gender, weight, and even genetics. For young athletes, other factors are just as important, such as stage of development, activity type, and the duration and intensity of activities. For some athletes, the amount of sweat or the composition of sweat may also affect how much and what type of fluid is needed. The below table shows a child’s or teen’s daily baseline fluid needs based on age and gender. Make sure to increase fluid intake above this when active or playing sports.

Hydration Strategy for Sports

Having a plan for staying hydrated is essential for young athletes playing sports or doing other physical activities. A hydration strategy is especially important for athletes who train in extreme temperatures or climates and participate in physical activities that last more than an hour. A good strategy for young athletes is to drink fluids before, during and after physical activity.

Before:
Drink fluids with and in-between meals and snacks throughout the day. Two to fours hours before physical activity, athletes should consume 2.3 to 4.5 milliliters per pound of body weight. This is the minimum amount of water your young athlete should be consuming in milliliters. A 12-ounce water bottle is about 350 milliliters, which is appropriate for pre-activity hydration for a 100-pound athlete.

During:
Athletes 9 to 12 years of age should drink three to eight ounces of fluids every 15 to 20 minutes. Athletes 13 to 18 years of age should drink 34 to 50 ounces of fluids every hour.

After:
Young athletes should drink fluids right after the event or physical activity, as well as with meals and snacks following the event.

When to Drink More Fluids

Special Conditions

Certain conditions can increase an athlete’s fluid needs. These conditions may increase sweat rates, alter the body’s ability to cool itself and increase the body’s core temperature:

  • Hot weather
  • Humidity
  • Altitude
  • Type of sport played
  • Length of activity
  • Clothing
  • Recent illness
  • Certain medications or supplements

More than Water

Water is the first choice for hydration but sometimes a sports drink or salty snack is necessary to replace sodium and other electrolytes lost through sweat and to provide energy from carbohydrates. After puberty, an athlete may sweat more, so replacing electrolytes becomes more important. Some salty snack ideas are sports drinks with six to eight percent carbohydrate, pretzels or salty crackers, cheese, pickles, or broth-based soup or vegetable juice.

A sports drink or salty snack may be needed for the following:

  • High intensity activities lasting longer than an hour
  • Tournaments and back-to-back events
  • Hot conditions, indoors or outdoors
  • Having salt on the skin or clothes after activity

Signs and Symptoms of Dehydration

If your young athlete is experiencing any of the following signs and symptoms, he or she may be dehydrated, and a hydration strategy may be needed.

  • Fatigue early in the game or practice
  • Decreased/poor performance
  • Headache
  • Muscle cramps
  • Overheating
  • Difficulty focusing
  • Urine that is dark in color, like apple juice
  • Low amount of urine

If you suspect that your young athlete is dehydrated, use our strategies above to rehydrate them. If your child is especially lethargic, a call to your medical provider may be in order.

Signs and Symptoms of Heat Illness

Heat illness is a preventable condition, and dehydration is an early sign of heat illness. Respond quickly if you notice any of the following signs of heat illness:

  • Weakness
  • Vomiting
  • Excessive thirst
  • Headache
  • Fatigue
  • Sweating
  • Nausea
  • Light-headedness
  • Confusion or disorientation

If your child is exhibiting one or more of the signs of heat illness, immediately call your medical provider for assistance to determine if treatment is needed. It is important that your young athlete knows these signs and symptoms so that they can recognize heat illness if they experience it.

Additional Support

With practice, a young athlete should learn what hydration strategy works best for training and competition. If you need help, reach out to a medical provider, the school’s athletic trainer or a certified sports dietitian for personalized recommendations.

Learn more about five strategies for keeping your young athlete fueled.

Learn more about hydration and nutrition for young athletes.