USAV MEDICAL WAIVER
CLub Fee Insurance Option
Nutritional BOOST
Allyson Rutledge, RD, LDN
704-575-4247
I currently am a provider for BCBS PPO plans, Some Aetna plans, some Cigna plans, and I give a discount to any plans that we are not providers for. I will have to specifically look at the insurance of any athlete referrals to determine if I would be covered. It will be a case by case.
WEEK 1: HYDRATION
Hydration for a student athlete is important morning, noon, and night spread through the day. Proper hydration is important for normal body function as well as athletic performance. The goal is to prevent dehydration but also not drink more than needed.
A loss of more than 2% of body weight is defined as dehydration and this loss will negatively affect exercise performance. Symptoms of dehydration include intense thirst, exhaustion, increased body temperature, cramping, fast breathing, fast pulse rate, confusion, and possible fainting. Hydration needs can vary from person to person. A good measure of daily hydration is urine color. If you wake up and your urine color is clear to pale yellow, your hydration is good. This is what you want to see prior to any exercise activity.
During exercise, hydration is important to replace fluid lost due to sweating and regulate body temperature during exercise. It is important to drink before you are thirsty but spread the amount you consume throughout the day. Higher air temperatures, higher intensity workouts, longer exercise duration, and fitness level can increase individual fluid needs.
The American Academy of Pediatrics suggests 9-12-year-old athletes to consume 100-250ml (approximately ½-1 cup) every 20 minutes of exercise and 13-18-year-old athletes consume 1-1.5 liters every hour during exercise, assuming adequate hydration prior to activity. **Please note it is important NOT to overhydrate which can cause a drop in sodium level causing unfavorable symptoms to include feeling tired, bloated, nauseous, and can potentially be life threatening.
Water is usually recommended for hydration instead of sports and energy drinks, however appropriate sports drinks may be warranted to replace electrolytes and carbohydrates due to the length of intensity and exercise. Sipping fluids over time maximizes fluid retention and is preferrable to drinking large amounts in one sitting. Water is recommended for exercise lasting less than 1 hour. The American Academy of Sports Science as well as the American Academy of Pediatrics suggests the use of sports drinks for exercise greater than 1 hour to promote adequate fluid consumption and rehydration to replace electrolytes, easily absorbed carbohydrates for energy, as well as fluid. An electrolyte replacement drink such as Pedialyte, Gatorade, or unsweetened coconut water, are good options. Consuming low-fat dairy products, fruits, and vegetables rich in potassium and foods that contain sodium can also support rehydration as well as replenishing electrolytes.
An individual nutrition consultation with a Registered Dietitian can assist athletes in determining their individual nutrition goals.
In health, Allyson Rutledge, RD, LDN
Lake Norman Nutrition Associates, LLC
arutledge5@gmail.com704-575-4247
Week 2: Balanced Meals
As a student athlete, it is important to understand how daily food choices fuel the body and overall athletic performance. The key to a healthy diet is to consume a variety of nutrient-dense foods from all the food groups including vegetables, fruits, whole-grains, low-fat dairy, lean protein foods, and heart healthy fats. These foods provide the nutrients athletes need. Whole foods are preferred over processed foods. Balanced meals include a combination of carbohydrates, proteins, and healthy fats to provide sustained energy and aid in athletic recovery.
Carbohydrates are the major fuel for muscles and an athlete’s diet should consist of mostly carbohydrates. Carbohydrate choices include fruit; milk and yogurt; non-starchy and starchy vegetables; whole grain breads, crackers, and tortillas; whole grain rice and pasta; beans, lentils, and legumes.
Protein is the building block for muscle repair, proper immune function, and hormone production. Good sources of protein include eggs; lean meats such as fish, chicken, turkey, beef, and pork; milk, Greek yogurt, kefir, and Icelandic Skyr; beans, lentils, and legumes; quinoa; cheese; nuts and nut butter, seeds; tofu, edamame, and other non-GMO soy products.
Fat is also necessary in the diet to provide essential fatty acids and as an energy source. Healthy fat choices include avocado and avocado oil; olives and olive oil; nuts and nut butter; seeds such as pumpkin seeds, sunflower seeds, chia seeds, and ground flaxseed; oily fish such as salmon and tuna.
Individual calorie needs vary based on age, gender, type of activity or exercise, intensity of exercise, as well as other factors. In general, because student athletes are still growing, their food intake should include enough calories to fuel their activity level and support growth and development. Active teenage boys may need 3000-4000 calories per day, while active teenage girls may need 2,200-3000 calories daily.
If a balanced daily diet is not consumed and energy intake is not adequate to support daily activities, growth, overall health needs, as well as exercise, there could be potential risk of injury, growth and development issues, as well as poor athletic performance.
It is important for families to create a supportive environment for an athlete to consume regular meals and offer snacks, as needed, daily. It is important not to skip breakfast. Eating in the morning helps replenish stored energy and stabilize blood sugars.
Some good breakfast choices include:
Whole grain cereal or oatmeal with low-fat milk and fruit
Whole grain toast, English muffin, bagel, or waffle with peanut butter and banana
Greek yogurt with fruit and walnuts
Boiled egg and yogurt/ fruit parfait
Avocado toast and fruit cup
A good lunch at midday will help prepare for afternoon activity and practices. Some good options include:
A turkey sandwich on whole grain bread, cut up vegetables, and a piece of fruit
Bean and vegetable burrito topped with salsa and cheese
Grilled chicken sandwich with a side salad
Tuna salad or chicken salad with crackers, cut up vegetables and fruit
Keeping healthy snacks at hand is beneficial to sustain energy needs. Simple snack ideas include dried fruit and nuts, fresh fruit and cheese stick, veggies and hummus or avocado mash, yogurt and granola, whole grain crackers and cheese, or ½ sandwich. After practice or a game, chocolate milk is a good option for recovery.
Dinner meals need variety but should include carbohydrates, protein, and unsaturated fat.
Some good options include:
Spaghetti with meat sauce accompanied by a side salad with olive oil vinegarette and Italian bread.
Grilled chicken with roasted vegetable medley, sweet potato, and baked apples
Sub sandwich with variety of vegetables and fruit cup
Dinner salad with grilled chicken, fruit medley, avocado and whole grain roll
Rice/quinoa and bean bowl with added vegetables, protein, salsa, and avocado
Balanced meals dominated by whole foods offer the nutrients to support athletic performance, sustained energy, and supports muscle recovery.
An individual nutrition consultation with a Registered Dietitian can assist athletes in determining their individual goals and assist with meal planning.
In health,
Allyson Rutledge, RD, LDN Lake Norman Nutrition Associates, LLC arutledge5@gmail.com 704-575-4247
Week 3: Carbohydrates
Carbohydrates are the major fuel for an athlete. The body needs fuel to function and especially needs fuel if you want to run, jump, and dive for a ball. Carbohydrates are crucial for adequate energy and any movement that requires muscle power and endurance. The harder and longer your body is training, the more carbohydrates your body needs. A balanced diet for an athlete that includes enough calories and carbohydrates will allow the body to preserve lean muscle as well.
Carbohydrates are stored as fuel inside the muscles and athletes need full carbohydrate stores before any exercise activity. Carbohydrates are also needed after a workout or exercise activity to support body recovery and prepare for the next day's events. Adequate carbohydrates are critical for optimal athletic performance.
Examples of carbohydrate foods are listed on a separate page. It is important not to skip breakfast. Eating in the morning helps replenish stored energy and stabilize blood sugars. If it is hard to eat solid food first thing in the morning, try a fruit smoothie or liquid meal supplement to ensure adequate carbohydrate. Chocolate milk and a banana may be an easy option as well. Many athletes train after school and an easily digested snack prior to practice can provide energy for practice. Good backpack friendly options can include fruit or crackers and cheese, granola bars, or peanut butter and all fruit jam sandwich.
Ideally, you should fuel your body about 1-4 hours before you exercise, however each athlete will have to determine what timeframe works best for them. After practice or a game, refuel with a glass of milk (regular or chocolate), a banana and a handful of trail mix, or a fruit smoothie to replenish energy stores.
Part of being an athlete is understanding the importance of nutrient rich foods and how they affect your performance. It is important to prioritize healthy carbohydrate choices to provide steady energy for your training and competition.
An individual nutrition consultation with a Registered Dietitian can assist athletes in determining their individual goals.
In health,
Allyson Rutledge, RD, LDN
Lake Norman Nutrition Associates, LLC
