Mandy Tyler
In our 5th blog interview we had a great honor to talk to Mandy Tyler, a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
Could you elaborate on the nutritional needs specific to different age groups of young athletes, such as those aged 6-9, 10-14, and 15-18, and how these needs vary?
The nutrition needs of child and adolescent athletes will vary based upon the athlete's age, stage of growth and development, gender, sport, as well as the level of physical activity that the youth is involved with. When youth are going through phases or rapid growth and development (i.e., during adolescent years) they will have increased energy needs. This is often the time when youth athletes are involved in multiple sports and expending a high number of calories each day through training and competition. Consuming adequate calories to support growth and development, normal daily activities, as well as sports participation is important.
Given the common scenario of athletes skipping breakfast and lacking access to nutritious snacks at school, what strategies would you recommend to help them meet their daily nutritional requirements effectively?
With busy school and practice schedules, it is important for athletes plan ahead for how they will meet their nutrition needs throughout the day. I often remind athletes that breakfast does not have to be a sit-down meal to be beneficial. Breakfast on-the-go as they head to school or practice works great. I also encourage athletes to plan for balanced snacks or mini-meals throughout the day in-which they combine a food that provides a good source of carbohydrates along with a food that provides a lean source of protein. Taking several "mini-meal" snacks with them to school can help keep them stay fueled throughout the day.
Ideas include:
- Greek yogurt with granola and berries
- Jerky and pretzels
- Apple slices with nut butter
- Peanut butter and jelly sandwich
- Cheese stick and whole grain crackers
Breakfast on the go ideas: https://nutritionbymandy.com/breakfast-for-teens/
For a young athlete with a Sunday soccer game at 2 p.m., what meal plan would you suggest to optimize energy levels for the game without causing discomfort from feeling too full?
When youth athletes have an afternoon game scheduled, I encourage them to plan to eat a well-balanced pre-game meal ~3-4 hours prior to the start of the competition. This will allow the athlete time to begin digesting the meal as well as to go to the bathroom, if needed, prior to the start of the competition. The foundation of the pre-game meal should be carbohydrate rich foods. Along with the carbohydrates, athletes should include a moderate amount of lean protein. I suggest athletes limit foods that are high in fat or fiber in their pre-game meal, as both can slow down digestion. Along with the pre-game meal it is important for the athletes to hydrate as well.
Example pre-game meals may include:
-Pancakes, scrambled eggs, and fresh sliced fruit
Fruit smoothie, bagel with nut butter and honey
Grilled chicken breast, roasted potatoes, green beans, dinner rolls
Pasta with marinara (tomato sauce), turkey meatballs, and vegetables,
breadsticks
Roasted salmon, baked sweet potato, fresh mixed berries, corn muffin
Turkey and ham sub sandwich, pretzels, apple slices
https://nutritionbymandy.com/pre-game-meal/
In the scenario of a young athlete having several tournament games scheduled in a day, what dietary recommendations would you propose to sustain energy levels throughout the day without feeling overly bloated or fatigued?
When athletes are participating in tournament competitions with multiple games within the same day, it is important for them to rehydrate and refuel between matches. If there is limited time between games, I encourage athletes to focus on rehydrating with fluid and electrolytes and refueling with easy-to-digest carbohydrates, such as a banana, applesauce squeeze pouch, or granola bar.
When athletes have several hours between games, they can plan to eat a mini-meal as discussed above. Athletes should pack snacks to take with them to tournaments and not rely on the concession stands to have food available to meet their sports nutrition needs.
https://nutritionbymandy.com/best-snacks-for-athletes-between-games/
Various factors can contribute to dehydration in young athletes during training or games. What proactive measures can coaches implement to mitigate the risk of dehydration among their athletes?
When athletes participate in physical activity, they sweat in order to remove heat from the body. It is important for athletes to be mindful about replacing both the fluids and electrolytes (mainly sodium) lost in sweat to help minimize the amount of dehydration that occurs. If athletes are participating in multiple sporting activities within the same day, it is especially important that they rehydrate between activities. When youth athletes will be exercising over 1 hour, have multiple games in the same day, or if it is hot and humid outside, sports drinks can be helpful in replacing fluid and electrolytes lost in sweat. Coaches should help remind their athletes to rehydrate during time-outs, as well as provide water breaks during practice. In addition, is important for coaches, athletes, and parents to be aware of the signs and symptoms of dehydration as well as heat-illnesses.
https://nutritionbymandy.com/importance-of-hydration-for-athletes/
What is your stance on youth athletes using supplements for performance enhancement, and are there alternative methods you recommend for improving performance?
I encourage athletes to focus on developing the foundation of a healthy sports nutrition diet before considering supplements. The starting point for many athletes is to first improving the quality of their diet - in my blog on supplements for teen athletes, I have a list of questions to consider before taking a supplement.
https://nutritionbymandy.com/what-about-supplements/
If an athletes is considering taking a supplement, I always recommend they first seek the guidance of a sports dietitian nutritionist. The dietitian can help the athlete fill gaps in their diet with food as well as evaluate supplements for safety and effectiveness. Sports supplements have the risk of being contaminated with banned substances, which could be harmful to the athletes health and make them ineligible for competition.
From a nutrition perspective, what changes or improvements would you advocate for in youth sports programs to better support the dietary needs of young athletes?
Finally, I feel education of youth athletes and their parents on sports nutrition strategies to support health and performance is important. Providing athletes with easy to implement sports nutrition tips can help ensure that they are fueled to train and perform at their best.
Mandy's insights shed light on the crucial role of nutrition in optimizing athletic performance and overall health for young athletes. Following our insightful interview with Mandy Tyler, we are excited to announce upcoming interviews with leading coaches, scientists, and experts in the world of youth sports performance.
Stay tuned for more captivating discussions that will deepen our understanding and knowledge from the forefront of athletic excellence in youth sports. Join us as we continue to explore and engage with the best minds in the field, aiming to inspire and educate athletes, coaches, and enthusiasts alike.
