What's New at Physio Sport Med

Stephanie MacNeill, Registered Dietitian and Sport Dietitian, Physio Sport Med of Oakville

This year, I had the pleasure of attending the Oakville Aquatic Club’s (OAK) Speaker Series, which was sponsored by Physio Sport Med of Oakville. The speaker at this event was my colleague, Registered Dietitian and Sport Dietitian Ben Sit. Athletes, including swimmers, runners, gymnasts and their parents gathered to hear Ben discuss nutrition considerations for young athletes.
 
Here are some of my key take-aways from the presentation:

Pre-Exercise
Young athletes should consume their last solid meal approximately 3-4 hours prior to a workout. The contents of this meal should be high in slow digestion carbohydrates, moderate in protein and relatively low in fat.
 
To top up energy levels, athletes should consume a snack roughly 45-90 minutes before the workout begins. This snack should emphasize quickly digesting carbohydrates like bananas, dried fruit, instant oatmeal and certain energy bars.

Two nutrients are key in the post-exercise period, protein and carbohydrate. Protein is important to repair, maintain and build new muscles. Carbohydrate rich foods will help to replenish a young athlete’s carbohydrate stores, also know as glycogen, in the muscle and liver. Foods that are a great combination of both protein and carbohydrate are milk, Greek yogurt and cottage cheese.
 
Hydration
Young athlete’s should monitor their hydration across the day, both before and after an exercise session. The color of an athlete’s urine can provide a good indicator of hydration. Ideally, urine should be pale yellow, corresponding with a state of hydration. The darker the colour, the more dehydrated the athlete.
 
Working with a Sports Dietitian
Fueling properly before, during and after exercise is highly individual and will also depend on the type and timing of the workout. A sports dietitian can help young athlete’s understand these guidelines by translating the science of meal timing into practical examples of what, when, and how much food and fluid to consume at any given time. Consider working with a sports dietitian to help fuel your young athlete to their next personal best!

Check out the full article on our Learn Page, or Download the PDF.

Stephanie works out of Physio Sport Med as a Dietitian / Nutritionist, in association with Ben Sit and Evolved Sport and Nutrition.

1. Bundle up!    Although it may not tempt you to enjoy a morning stroll when it is -20 Celsius in January, buying warm and wicking layers can extend your enjoyment of autumn a little longer.   This will allow you to enjoy everything that Canada has to offer from a walk through the autumn leaves, and eventually an outdoor skate in a local park.
   
2. Join a club.   Studies show us that those who exercise with a friend or a group are more likely to achieve their goals and complete their exercise session.  For some joining a gym can be expensive and intimidating, however look to your local community center or recreational programming to find something that interests you and others with the same level of fitness. Private clubs are also available for many sports.
   
3. Try something new.  Whether inside or out be adventurous enough to try something new to you.  If you are someone that skis, why not try an afternoon on a snowboard or ski skates?   If you are more of a warmth seeker, there is always indoor rock climbing or even adult learn to skate lessons. 
   
4. Go Surfing – the net that is.   There are many alternatives to workout videos that you can do today.  You can even join a virtual gym so that you can see others are up and as dedicated as you are.
   
5. Make exercise fun.  Turn exercise into a social outing.  On rainy fall days check out a local bowling alley or laser tag location.   Once the snow falls, nothing beats an hour or two tobogganing.
   
   

Being outside and active may be easier in the warm summer months, but all it takes is a little creativity to keep moving through out the year.

Tricia Hayton