Importance of Sleep to the Athlete

While attending the Ontario Sport 4 Life “Shaking The Foundations” conference in November 2010 in Markham, Ontario, it was interesting that with all the experts speaking about physiology, psychology, paradigm shifts, nutrition, coaching, hormonal cycles, long term athlete development (LTAD), that the number one cog in the athlete sustenance wheel was the importance of sleep, according to LTAD expert Istvan Balyi.

Sleep. It’s something we do at the end of each day. Still, it’s the one thing that is always sacrificed no matter what level of athlete you are. How is it that something so important in daily human physical and mental repair is so underestimated? For the most part we all spend most of our days in a very large sleep debt, which affects such areas as cognitive function, mood, fitness, general health and reaction times.

Optimal environment elements affecting how well we sleep include the light, temperature and noise in our bedrooms, along with dedicating the time to getting enough quality sleep. So embrace the importance of crawling into the flannelette pasture so that your body can do its maintenance work.

For more information on sleep, which won’t put you to sleep, please review these articles or contact SIRC.

Health Benefits of Sleep

Importance of Sleep for the Young Athlete

Importance of Sleep to the Endurance Athlete

Davenne, D. (2009). Sleep of athletes - problems and possible solutions. Biological Rhythm Research, 40(1), 45-52.

Noland, H., Price, J., Dake, J., & Telljohann, S. (2009). Adolescents’ Sleep Behaviors and Perceptions of Sleep. Journal of School Health, 79(5), 224-230.

Tufts University Health & Nutrition Letter (2007) A Wake-Up Call on Sleep and Health. Tufts University Health & Nutrition Letter, 15260143, 24(12).

Williams, A. (2010). Recovery Nutrition - Sleep, Eat, Train, Recover, Repeat. Coaches Plan/Plan du Coach, 17(2), 20-23.

Waterhouse, J.; Atkinson, G.; Edwards, B.; Reilly, T.,(2007) The role of a short post-lunch nap in improving cognitive, motor, and sprint performance in participants with partial sleep deprivation. Journal of Sports Sciences, 25(14), 1557-1656.

Get Moving! Get Smart!

It’s common knowledge that physical exercise is good for our general health, but did you know there's another advantage to proper exercise and nutrition? It’s good for your brain.

Aerobic exercise increases the amount of oxygen in the blood and studies on rats have shown that neurons (the brain's nerve cells responsible for communication) operate better when they get more oxygen. So, if you think you’re going to get smarter sitting in front of your computer or watching television, think again.

Movement and exercise increase breathing and heart rate so that more blood flows to the brain, enhancing energy production. In fact studies have shown that moving your body can help:

• Minimize symptoms of depression
• Combat mental decline 
• Increase memory function 
• Improve concentration

If you want to give your brain a regular boost, any kind of exercise will help.  Even mild exercise, such as a daily walk or yoga can improve your brain health.

Knowledge of the effects of exercise on the body and mind continues to grow and in doing so, it helps to guide the development of new therapies to improve our general quality of life.  There seems to be little downside to a moderate aerobic exercise program; with the approval of your health professional, of course.

References from the SIRC Collection:

1. Archer S. Youth Exercise Contributes to Cognitive Development. IDEA Fitness Journal [serial online]. February 2012;9(2):76.

2. Brisk Walking Can Rebuild Your Brain. Tufts University Health & Nutrition Letter [serial online]. March 2007;25(1):1-2.

3. Don't Put Off Exercise--Put Off Alzheimer's Instead. Tufts University Health & Nutrition Letter [serial online].

4. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal [serial online].

Studies: Physical exercise a good warm-up for learning. Pennsylvania Journal Of Health, Physical Education, Recreation & Dance [serial online].

Strength Training

SIRC Newsletter now available online: Strength Training

Most people think strength training is just for professional athletes or body builders but we all need to understand what strength training is and the role it can have in improving our body and overall health . If you establish training guidelines and follow proper nutritional recommendations, adding regular resistance training in your daily schedule will have a considerable influence at any stage of development.

Read More:  http://www.sirc.ca/newsletters/june12/index.html

Nutrition Strategies for Young Athletes

Young athletes need plenty of energy. They need it to grow, to play and to compete.  When it comes to active children or teenagers, it can be easy to skimp on nutrition - we all lead busy lives and snacks, high sugar drinks and fast food are usually quick grab-and-go items. Whole grains, dairy, lean meats and fresh fruits are what the body needs to be at its best.

Carbohydrates - Good quality carbohydrates such as, whole grain, high fibre breads, breakfast cereals, and snack foods are essential in providing vitamins, minerals and extra fibre for the body. Combining a whole grain, low GI carbohydrate such as grain bread, crackers or cereal with protein from lean meat, nuts dairy or fish will help to regulate your kids' energy levels.

Picking the right snack foods - To some parents, this may seem a little daunting, with so many products out there making various health claims how do you decide what to give your child? Look for options that contain positive nutritional properties, such as protein, fibre and iron.  Good options include yoghurt, cheese and crackers, homemade muffins or snack bars, roasted or plain nuts and flavoured milk.

Hydration - Water should be the drink of choice for all of us, not just our children.  Sports drinks, vitamin water and energy drinks all have a high sugar content and generally are not recommended for children.  Fruit juice is also high in sugar and should not be consumed more than once a day.

Treats - There is nothing wrong with enjoying an occasional treat, whether it's a popsicle on a hot day, a bit of chocolate or even grabbing that fast food meal.  The trouble is that currently, children get all of these treats on a frequent basis.  Set aside some 'treat days' for your family so you can all enjoy a little indulgence plus getting the added benefit of teaching your child how to regulate their food intake.

It's important that a young athlete to eat healthy, doing so helps them increase their stamina, energy and overall health. Careful attention to a young person's nutritional needs is also a great start to establishing a lifetime of healthy eating.

References from the SIRC Collection:

1. Astrup A. Dietary strategies for weight management--the importance of carbohydrates. Australian Journal Of Nutrition & Dietetics. March 2, 2001;58(1):S9-S12.
2. Bar-Or O. Nutritional Considerations for the Child Athlete. Canadian Journal Of Applied Physiology. December 2, 2001;26:S186-S191.
3. Griffin J. NUTRITION FOR THE SERIOUS YOUNG ATHLETE -- THE PRACTICAL APPROACH. Sportex Dynamics. July 2007;(13):7-10.
4. Meyer F, O'Connor H, Shirreffs S. Nutrition for the young athlete. Journal Of Sports Sciences. December 2, 2007;25:73-82.
5. Patel A, Hampton K. Encouraging Consumption of Water in School and Child Care Settings: Access, Challenges, and Strategies for Improvement. American Journal Of Public Health. August 2011;101(8):1370-1379.
6. Rowland T. Fluid Replacement Requirements for Child Athletes. Sports Medicine. April 2011;41(4):279-288.
7. Sports Nutrition for Young Athletes. IDEA Fitness Journal. October 2008;5(9):95.

Can sleep loss contribute to weight gain?

It is well known that if we don't get enough sleep we have difficulty thinking and focusing clearly, we are irritable and may have trouble finishing tasks.  It can be easy to think that a few hours of sleep loss isn't a big deal, but over the long-term the cumulative sleep debt may cause some health issues in the future.  Current research now shows that sleep deprivation may also be linked to obesity. 

Sleep deprivation affects:

Glucose and Insulin levels - After only three nights of inadequate sleep, the body becomes less sensitive to insulin; this means that the body needs more insulin to dispose of the same amount of glucose.  An inability to regulate glucose and insulin levels leads to insulin sensitivity, which in turn increases the risk of developing type 2 diabetes.

Appetite control - A recent study found that two consecutive nights of four hours of sleep or less results in a 30% greater desire for calorie-dense foods like cake and potatoes.

Caloric intake - With the greater desire for high calorie food comes an increase in calorie consumption, by as much as 350-550 kcal/day.

Energy levels -This is an obvious set-back, we all feel groggy if we have a bad night's sleep; however, a decrease in energy also lowers your motivation to get the physical activity you need to stay fit and healthy.

How can you tell if you are sleep deprived?

• Chronic sleepiness
• Nearly-instant state of sleep when you go to bed
• Inability to think clearly - decision-making, problems finding the right words, trouble with problem-solving
• Lack of physical stamina
• Frequent naps or an over-reliance on your alarm clock to get you out of bed

There are many benefits to getting a good night's sleep, not only will it keep you fresh, focused and motivated to tackle the day, it also reduces the likelihood of weight gain and the risk of diabetes.

References from the SIRC Collection: 

1. Kravitz L. Chronic Sleep Restriction Is a Risk Factor for Obesity. IDEA Fitness Journal. September 2010;7(8):21-23.
2. Less sleep = more fat. Active Living. September 2009;18(5):30.
3. Meyer K, Wall M, Larson N, Laska M, Neumark-Sztainer D. Sleep Duration and BMI in a Sample of Young Adults. Obesity. June 2012;20(6):1279-1287.
4. MONROE M. It's all in the Brain: Unlocking the Secrets of Overeating With Neuroscience. IDEA Fitness Journal. November 2011;8(10):38-46.
5. Sleep Duration May Play Important Role in Childhood Role in Childhood Obesity. O&P Business News. March 2008;17(5):86-88.
6. Trenell M, Marshall N, Rogers N. SLEEP AND METABOLIC CONTROL: WAKING TO A PROBLEM?. Clinical & Experimental Pharmacology & Physiology. January 2007;34(1/2):1-9.
7. Watenpaugh D. The Role of Sleep Dysfunction in Physical Inactivity and its Relationship to Obesity. Current Sports Medicine Reports (American College Of Sports Medicine). November 2009;8(6):331-338.

Packing a healthy lunch!

The kids are back in school and with that parents resume the job of packing lunches. Healthy lunches and snacks are essential in providing the required nutrients and minerals a child will need to keep up the energy they need to learn and play at school.

Every child has different energy needs which can change from day to day over time. Most schools will send uneaten food home so the parent will know how much food was consumed, which is very helpful in determining how much your child actually needs. During growth spurts, a child will likely feel hungrier and will need some extra food (an apple or crackers) to take with them to get them through the day.

Five reasons to create a healthy lunchbox:

1. Healthy foods make smarter kids. Current research shows a positive link between good foods and increased academic performance.
2. A good lunch with a morning and afternoon snack will keep your child active and energetic throughout the day. 
3. Eating nutritious foods and keeping processed foods to a minimum will keep your child at a healthy weight.
4. Healthy foods mean a healthy body! Good foods means strong bones, muscles and a strong immune system.
5. Good habits for life! One of the best ways to get your child to eat healthy is to start young. If you introduce nutritious foods when they are babies, they will get accustomed to eating the right foods early on and will be more likely to continue to eat them as they get older.

Five tips for getting your child to eat healthy:

1. Make food fun! Use bright coloured foods and cut them into various shapes. Carrots and celery can be cut into thin strings.
2. Get your children involved in prepping the food because they are more likely to eat it if they've taken part in it's creation.
3. Combine their treats with healthy food. Instead of regular cake, try making zucchini or banana bread. Some dips or sauces can be healthy such as a mild salsa or hummus that can be paired with chopped veggies.
4. Some ideas for mid-morning and afternoon snacks include: a piece of fruit, a low or non-fat yogurt cup, unsalted or graham crackers and nut-free trail mix.
5. Include a variety of foods that contain multiple colours, textures and tastes. Although some children may prefer to eat the same thing every day, you can switch up the types of fruit and vegetables, the type of bread for sandwiches or kind of cheese.

It's good to remember that every school will have a different policy for dealing with food allergies, some may be school-wide and others may be restricted to certain classrooms. When packing lunches, it's recommended that parents be aware of the various allergies that other students in the class may have and plan accordingly.

References from the SIRC Collection:

1. HELP YOUR CHILD SUCCEED with Proper Meal Planning. American Fitness. July 2011;29(4):62.
2. Mayoh T. A Passionate Mum Making a Difference: Healthy Lunch Boxes. ACHPER Active & Healthy Magazine. December 2010;17(3/4):5-7.
3. McCary J. Help to Create a Wellness Program for Your Local Schools. IDEA Fitness Journal. March 2007;4(3):56-64.
4. Lofshult D. better diet, better school grades. IDEA Fitness Journal. May 2008;5(5):57.
5. PICKY EATERS FIND APPETITE BOOST WITH colorful PLATES. American Fitness. May 2012;30(3):62-63.
6. Scott L. SCHOOL LUNCHES, VENDING MACHINES AND CONCESSION STANDS: RECIPE FOR POOR PERFORMANCE. Triathlon Life. Fall2008 2008;11(4):45.
7. Wundersitz S. Improving healthy eating and physical activity at school. ACHPER Active & Healthy Magazine. August 2013;20(2):17-18.