How to grow an athlete series: Recovery and sleep (part I)

Calculating calories carefully and breaking down the macro's.

In this episode we talk about how to calculate total calorie goals as well as how to determine each goal for the macronutrients we discussed in the last episode. I was hesitant to make this episode as we try not to get too hung up on numbers in the pediatric and adolescent athlete's diet, but many families want this information. So, I though it at least best to address. Importantly, we shed a light on how variable these numbers can be and focus in on making sure we are using caloric ranges as a guide in one's diet, not an exact number to live by.

Intro to sports dietetics

This is the beginnings of our conversation on sports dietetics with a focus on the pediatrics and adolescent athlete.

How to grow an athlete series: Sleep Part II

Today we will wrap up our conversation on sleep discussing sleep quality and sleep hygiene. References - Driller MW, Dunican IC, Omond SET, Boukhris O, Stevenson S, Lambing K, Bender AM. Pyjamas, Polysomnography and Professional Athletes: The Role of Sleep Tracking Technology in Sport. Sports. 2023; 11(1):14. https://doi.org/10.3390/sports11010014 - Jaiswal, S.J., Pawelek, J.B., Warshawsky, S. et al. Using New Technologies and Wearables for Characterizing Sleep in Population-based Studies. Curr Sleep Medicine Rep 10, 82–92 (2024). https://doi.org/10.1007/s40675-023-00272-7 - Nelson KL, Davis JE, Corbett CF. Sleep quality: An evolutionary concept analysis. Nurs Forum. 2022 Jan;57(1):144-151. doi: 10.1111/nuf.12659. Epub 2021 Oct 5. PMID: 34610163. - Ohayon M, Wickwire EM, Hirshkowitz M, Albert SM, Avidan A, Daly FJ, Dauvilliers Y, Ferri R, Fung C, Gozal D, Hazen N, Krystal A, Lichstein K, Mallampalli M, Plazzi G, Rawding R, Scheer FA, Somers V, Vitiello MV. National Sleep Foundation's sleep quality recommendations: first report. Sleep Health. 2017 Feb;3(1):6-19. doi: 10.1016/j.sleh.2016.11.006. Epub 2016 Dec 23. PMID: 28346153. - Phillips SR, Johnson AH, Shirey MR, Rice M. Sleep Quality in School-Aged Children: A Concept Analysis. J Pediatr Nurs. 2020 May-Jun;52:54-63. doi: 10.1016/j.pedn.2020.02.043. Epub 2020 Mar 14. PMID: 32179378; PMCID: PMC7285623. - Rhoda Au, Mary Carskadon, Richard Millman, Amy Wolfson, Paula K. Braverman, William P. Adelman, Cora C. Breuner, David A. Levine, Arik V. Marcell, Pamela J. Murray, Rebecca F. O’Brien, Cynthia D. Devore, Mandy Allison, Richard Ancona, FAAP Stephen E. Barnett, Robert Gunther, Breena Holmes, Jeffrey H. Lamont, Mark Minier, Jeffrey K. Okamoto, Lani S.M. Wheeler, Thomas Young; School Start Times for Adolescents. Pediatrics September 2014; 134 (3): 642–649. 10.1542/peds.2014-1697 - Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019 Aug;40(8):535-543. doi: 10.1055/a-0905-3103. Epub 2019 Jul 9. PMID: 31288293; PMCID: PMC6988893.

How to grow an athlete series: Recovery and sleep (part I)

Today, we'll begin to discuss sleep and it's impact on the pediatric and adolescent athlete. We'll start with a review of what sleep is and then move to discussing how it impacts recovery, athletic performance, injury, and illness. Sources abbreviated - Arora T,Broglia E, Pushpakumar D, Lodhi T, Taheri S. An investigation into the strengthof the association and agreement levels between subjective and objective sleep duration in adolescents. PLoS One. 2013 - Blumert PA, et al. The acute effects of twenty-four hours of sleep loss on the performance of national-caliber male collegiate weightlifters. J Strength Cond Res. 2007 - Brinkman JE, at al. Physiology of Sleep. 2024 - Charest J and Grandner MA. Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin. 2020 - Charest J, Grandner MA. Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health: An Update. Sleep Med Clin. 2022 - Coel RA, et al. Sleep and the Young Athlete. Sports Health. 2023 - Eugene AR and Masiak J. The Neuroprotective Aspects of Sleep. MEDtube Sci. 2015 - Gao, Burke, et al. Lack of Sleep and Sports Injuries in Adolescents: A Systematic Review and Meta-analysis. Journal of Pediatric Orthopaedics. 2019 - Huang, Kevin and Ihm, Joseph. Sleep and Injury Risk. Current Sports Medicine Reports. 2021 - Lopes TR, et al. How much does sleep deprivation impair endurance performance? A systematic review and meta-analysis. Eur J Sport Sci. 2023 - Mah CD, et al. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 2011 - Milewski MD, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 - Prather AA, et al. Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep. 2015 - Souissi N, et al. Effects of one night's sleep deprivation on anaerobic performance the following day. Eur J Appl Physiol. 2003 - Thiago RL, et al. How much does sleep deprivation impair endurance performance? A systematic review and meta-analysis, European Journal of Sport Science. 2023 - Reilly T and Piercy M. The effect of partial sleep deprivation on weight-lifting performance. Ergonomics. 1994 - von Rosen, et al. Too little sleep and an unhealthy diet could increase the risk of sustaining a new injury in adolescent elite athletes. Scand J Med Sci Sports. 2017 - Schwartz J, Simon RD Jr. Sleep extension improves serving accuracy: A study with college varsity tennis players. Physiol Behav. 2015 - Walsh NP, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations BJSM 2021

How to grow an athlete series: Recovery through periodization

So you're putting in the physical work via exercise training to get active and become a better athlete, but are you maximizing your beneficial adaptations? Learn how to today when we begin to discuss recovery and periodization. Sources Periodization and Rest/Recovery - González-Ravé, J.M., González-Mohino, F., Rodrigo-Carranza, V. et al. Reverse Periodization for Improving Sports Performance: A Systematic Review. Sports Med - Open 8, 56 (2022). https://doi.org/10.1186/s40798-022-00445-8 - Lorenz D, Morrison S. CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. Int J Sports Phys Ther. 2015 Nov;10(6):734-47. PMID: 26618056; PMCID: PMC4637911. - Lorenz DS, Reiman MP, Walker JC. Periodization: current review and suggested implementation for athletic rehabilitation. Sports Health. 2010 Nov;2(6):509-18. doi: 10.1177/1941738110375910. PMID: 23015982; PMCID: PMC3438871. - Moesgaard L., Beck, M.M., Christiansen, L. et al. Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Sports Med 52, 1647–1666 (2022). https://doi.org/10.1007/s40279-021-01636-1 - Paul R. Stricker, Avery D. Faigenbaum, Teri M. McCambridge, COUNCIL ON SPORTS MEDICINE AND FITNESS, Cynthia R. LaBella, M. Alison Brooks, Greg Canty, Alex B. Diamond, William Hennrikus, Kelsey Logan, Kody Moffatt, Blaise A. Nemeth, K. Brooke Pengel, Andrew R. Peterson; Resistance Training for Children and Adolescents. Pediatrics June 2020; 145 (6): e20201011. 10.1542/peds.2020-1011 - Stone, Michael H.1; Hornsby, William G.2; Haff, G. Gregory3; Fry, Andrew C.4; Suarez, Dylan G.1; Liu, Junshi5; Gonzalez-Rave, Jose M.6; Pierce, Kyle C.7. Periodization and Block Periodization in Sports: Emphasis on Strength-Power Training—A Provocative and Challenging Narrative. Journal of Strength and Conditioning Research 35(8):p 2351-2371, August 2021. | DOI: 10.1519/JSC.0000000000004050 - Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med. 2017Oct;47(10):2083-2100. doi: 10.1007/s40279-017-0734-y. PMID: 28497285. Rest/Recovery - Brenner JS, Watson A, COUNCIL ON SPORTS MEDICINE AND FITNESS; Overuse Injuries, Overtraining, and Burnout in Young Athletes. Pediatrics February 2024; 153 (2): e2023065129. 10.1542/peds.2023-065129 - Lesinski M, Prieske O, Granacher U. Effects and dose-response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. Br J Sports Med. 2016 Jul;50(13):781-95. doi: 10.1136/bjsports-2015-095497. Epub 2016 Feb 5. PMID: 26851290; PMCID: PMC4941165. - Morán-Navarro R, Pérez CE, Mora-Rodríguez R, de la Cruz-Sánchez E, González-Badillo JJ, Sánchez-Medina L, Pallarés JG. Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol. 2017 Dec;117(12):2387-2399. doi: 10.1007/s00421-017-3725-7. Epub 2017 Sep 30. PMID:28965198. - Sánchez Pastor, A.; García-Sánchez, C.; Marquina Nieto, M.; de la Rubia, A. Influence of Strength Training Variables on Neuromuscular and Morphological Adaptations in Prepubertal Children: A Systematic Review. Int. J. Environ. Res. Public Health 2023, 20, 4833. https://doi.org/10.3390/ijerph20064833 - Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807.