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How to Help Your Athlete Eat for Brain Health

  • November 1, 2021
  • Nutrition
EducatorsParents

Young boy tying his shoes before soccer practice.When your young athlete eats, they’re not just fueling their bodies: Their brains are also using food for fuel. And it might come as a surprise, but the brain uses around 20 percent of the body’s energy, making it the hungriest organ. Fuel it appropriately, and your young athlete will be able to think fast and stay sharp in school and on the field. If it’s in a deficit, however, your athlete may experience brain fog and struggle to pay attention to teachers and coaches. Here’s how to keep your athlete’s brain fueled properly:

 

Give it enough fuel

Since the brain requires so much energy to maintain optimal function, the most important thing that your young athlete can do is to eat enough. In fact, the younger a child is, the more energy the brain requires. At age five, research has shown that the brain uses almost half of the body’s energy, and thus, half of its fuel. It’s important, first and foremost, to make sure that your athlete is consuming enough healthy calories.

 

Downside of deficiency

Young boy eating cereal and drinking orange juice.Athletes who purposely or accidentally restrict calories may notice a decrease in ability on and off the field. In fact, Australian researchers conducted a survey and found that 42 percent of school-age children regularly skipped breakfast. “Skipping breakfast is the healthy lifestyle equivalent of driving your car on an empty petrol tank—it inevitably runs out when you most need it,” Bupa Chief Medical Officer Dr. Christine Bennett said when explaining why this statistic is so problematic. “Research shows that skipping breakfast results in reduced learning, reduced attention, and poor food choices for the rest of the day.”

 

Hydration and brain health

Hydration status can also play a role in optimal brain health. Research has found that dehydration can cause a sharp decrease in cognition. If athletes are regularly training in the heat or doing high intensity training at any time of year, make sure that they’re drinking enough during practice and throughout the day.

 

Junk food may be hurting your athlete’s brain

Close up of unwrapped fast food items including pizza, burgers, and fries.Unfortunately, while some foods are optimal for brain health, others—primarily ultra-processed foods—can be detrimental to it. Research published in the British Medical Journal found that highly processed food was directly correlated with a slight decrease in IQ in young children. And another large-scale study found increased levels of hyperactivity in young children who regularly consume mixtures of some artificial food colors and the preservative sodium benzoate, which are both commonly found in many highly processed junk foods. And now, early research is suggesting that when adolescents consume sugary drinks regularly, learning, and memory may be impaired.

 

Eat a well-rounded diet

So, what should athletes be eating? All three macronutrients—fat, carbohydrate, and protein—are critical for brain health and the focus should be on whole foods. Most meals should include lean proteins like chicken, fish or tofu, carbohydrate sources like sweet potatoes and brown rice, and healthy fats like avocados or olive oil, plus plenty of fruits and vegetables (especially leafy greens!). Adopting a whole food diet with plenty of plant-based foods is going to provide most of the building blocks your athlete needs for optimized brain health.

 

Omega-3 fatty acids are critical

ResearchClose up of shelled and unshelled walnuts. done in 2008 found that Omega-3 fatty acids are crucial for brain health. According to the lead researcher on the study, Fernando Gómez-Pinilla, a UCLA professor of neurosurgery, “Food is like a pharmaceutical compound that affects the brain… Omega-3 fatty acids are essential for normal brain function.” The research showed that children who had increased amounts of omega-3 fatty acids in their diet tended to perform better in school. Omega-3s can be readily found in fatty fish and fish oils, but also in walnuts.

 

Vitamins and minerals for brain health

Eating a whole food-based diet with a lot of variety will generally cover the spectrum of vitamins and minerals that athletes need for better brain health. Harvard Health lists a few that are worth focusing on:

  • Zinc, which is found in most meat, fish, dairy, and nuts;
  • Iron, which is found in red meat, beans, and dark leafy greens;
  • Choline, which is found in eggs, meat, and dairy;
  • And Vitamins A, D, B6, and B12. Vitamin D is best obtained through sun exposure, though it can also be found in some fatty fish or in fortified dairy products.

Be sneaky

Young asian girl smiling while using chopsticks to pick up a piece of salmon.Want to get your picky athlete to actually eat those fatty fish? Don’t mention the health benefits—just serve it. “Parents and caregivers who are struggling to get children to eat healthier may be better off simply serving the food without saying anything about it, or (if credible) emphasizing how yummy the food actually is,” authors Michal Maimaran of Northwestern University and Ayelet Fishbach from the University of Chicago Booth School of Business said after conducting several studies on how children choose what to eat and what not to eat.

_________________

Takeaway

While many athletes focus on nutrition to fuel their bodies, good nutrition is equally important for healthy brain function. Help your athlete eat for brain health with these strategies.

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Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.