A weighty issue

Editor's note: Nancy Justis, a former competitive swimmer, is a partner with Justis Creative Communications.

By Nancy Justis, correspondent

When you think of weight control for amateur athletes you might first reflect on the sport of wrestling, known for its dramatic efforts to lose pounds to meet requirements before competition.

Or football, where a prospective lineman needs to put on the pounds via drinking ice cream shakes.

In reality, any youth athlete in any sport can struggle with weight concerns - most often being overweight but also not weighing enough. Playing sports does not guarantee a healthy relationship between the athlete and food.

The National Alliance for Youth Sports reports on average in the United States 'one in three children and teens are overweight. Among youth athletes, studies have shown that 26 percent of males and 27 percent of females are overweight.”

Overall, research shows athletes eat more and healthier than their nonathlete peers. However, if not participating in a high energy-burning sport (i.e. swimming and soccer), eating more can lead to gaining weight because most calories in this population come from sweetened beverages - like soda, sports drinks and juice - and fast food. In addition, many youth athletes spend time on the sidelines and bench, not seeing an appreciative amount of activity.

So how does a parent or coach determine it is OK for an overweight child to lose weight and what is the best procedure to accomplish this goal?

Jill Castle, co-author of 'Fearless Feeding” and a contributor to the Alliance, gives these pointers.

* Have a team snack policy in place. 'Fruit and water is best for most kids and teens playing sports. Some just need a regularly scheduled meal.” We all know how difficult that can be for most families.

* Let regular meals and snacks provide most calories. 'No need to get fancy with pre- and post-exercise snacks unless you've got a serious teen or elite athlete.”

* Don't fall prey to concessions and food as rewards following competition. '... or the sports drink hype - these will almost always counterbalance any good accomplished by physical activity.”

According to an article in the Miami Herald, an American Academy of Pediatrics policy statement notes 'losing or gaining more than roughly one or two pounds weekly is dangerous.

'Weight loss accompanied by overexercising, using rubber suits, steam baths or saunas” should be prohibited for all youth athletes. As should diet pills, nutritional supplements and diuretics. No weight-loss plan for athletic reasons should ever be used before the ninth grade.

The policy applies to youth in the sports where leanness or strength is emphasized, such as bodybuilding, gymnastics, figure skating, football and cheerleading.

Dr. Karen Reznik Dolins, a nutrition consultant for USA Gymnastics, USA Swimming, the U.S. Tennis Association, the New York Knicks and the WNBA, said in a blog 'weight loss should always be undertaken during the off-season ... the degree of calorie restriction should be minimized and the nutrient mix optimized.

'... eating too few carbohydrate-containing foods translates to inadequate energy for working muscles. This forces the body to divert protein from muscle to the liver, where it will be converted into sugar to maintain blood glucose levels ... when calories and carbohydrates are reduced, protein needs actually increase, so including a variety of lean protein sources such as lean meats, poultry, fish, beans and low-fat dairy foods is important.”

She also states fat is an 'essential nutrient ... Moderating the amount of fats consumed will effectively cut calories ...”

Dolins lists the following recommendations.

* An athlete's diet should emphasize whole grains, fresh fruits and vegetables ... Include at least three servings of fruit and at least one cup of raw or cooked vegetables daily.

* Reduce fat intake by avoiding fried and sauteed foods.

* Watch out for supersized sweetened drinks, whether soda, fruit drinks, etc.

* Include low-fat dairy for a source of carbohydrates, protein, vitamins and minerals.

* Include lean meat, poultry and fish while avoiding ribs, burgers, bacon and sausages. Beans can be substituted.

* Always include breakfast. 'Going without food in the morning starts the day with an energy deficit that will result in an unfavorable hormonal response.”

* Limit the amount of time between meals and snacks. Carry 'homemade trail mix of dry cereal fruit, and nuts.”

* Fuel workouts by including pre-workout and recovery meals or snacks.

Of course, none of the experts give advice on how to get your kids to eat healthy, but if they are serious about their athletic endeavors, the suggestions given above should be accepted without much fight.

l Let us know what you think by emailing Justis at njustis@cfu.net