Sports Nutrition For Young Athletes

Overview

How to harness the power of good nutrition to excel in athletic performance.

Books on sports nutrition for adults abound, but little information is available on sports nutrition for young adults. School-aged athletes are undergoing their final years of physical growth and their minds are continuing to develop. They have nutritional needs specific to their age, activity and even their gender.

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Overview

How to harness the power of good nutrition to excel in athletic performance.

Books on sports nutrition for adults abound, but little information is available on sports nutrition for young adults. School-aged athletes are undergoing their final years of physical growth and their minds are continuing to develop. They have nutritional needs specific to their age, activity and even their gender.

Sports Nutrition for Young Athletes is written for young adults engaged in athletics whether at the recreational level, like a soccer league, or in serious competition, which often includes a lot of travel. Parents, coaches and physical education teachers will find the book a valuable tool in designing programs to ensure their students maintain peak physical conditioning and good health.

The book is organized in six sections of comprehensive coverage:

  • The nutritional needs of young athletes — e.g., Food as fuel; the protein/carbohydrate split; how to plan a healthy diet
  • Eating for sport — e.g., Meals and snacks before, during and after training; menu plans
  • Weight and sports performance — e.g., BMI and performance; healthy weight loss; eating disorders
  • Nutritional supplements — e.g., Caffeine; energy bars, drinks and gels; creatine; vitamins and minerals
  • Eating for competition — e.g., The week before, the day before, competition day, tournaments
  • Recipes — A varied selection of over 50 recipes for easy, delicious and nutritious foods that will appeal to the young palate, including main dishes, vegetarian options, soups, baking and desserts.

Carefully researched and designed to appeal to young athletes and the adults in their life, this book fills a need for a nutrition book specifically for school-aged children.

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Editorial Reviews

North Shore News - Terry Peters
Bean provides an abundance of information, much of it presented as answers to questions she poses. There is a collection of recipes at the end of the book that show how you can create food that will taste great and offer great nutrition.
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Product Details

  • ISBN-13: 9781770850309
  • Publisher: Firefly Books, Limited
  • Publication date: 4/3/2012
  • Pages: 154
  • Sales rank: 352,805
  • Product dimensions: 6.00 (w) x 9.10 (h) x 0.50 (d)

Meet the Author

Anita Bean is an accomplished athlete, a leading sports nutritionist and a bestselling author. She is the author of The Complete Guide to Sports Nutrition, Healthy Eating for Kids and Sports Nutrition for Women.

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Table of Contents

Introduction vi

1 The nutritional needs of young athletes 2

How much energy do young athletes need? 6

What are the best fuels for exercise? 9

How much carbohydrate should young athletes eat each day? 11

How much protein do young athletes need? 17

How important is fat for young athletes? 21

What do vitamins and minerals do? 24

Salt and athletic performance 32

How to plan a healthy diet for young athletes 34

References 39

2 Eating for sport 40

Before training 41

During training 49

After training 54

Menu plans 58

References 62

3 Weight and sports performance 64

Is there a link between a young athlete's weight, body fat percentage and performance? 65

Should overweight young athletes be encouraged to lose weight? 66

How can I evaluate a young athlete's weight? 66

How can I measure body fat percentage in young athletes? 68

What are the next steps? 70

What's a healthy weight loss strategy for young athletes? 71

Top tips for maintaining a healthy weight 73

Can young athletes be too thin? 74

What are eating disorders? 75

What causes eating disorders in young athletes? 77

How should I help a young athlete with an eating disorder? 79

Weight gain 81

References 85

4 Nutritional supplements 86

Caffeine 87

Creatine 88

Energy bars 89

Energy gels 90

Meal replacements 91

Vitamin and mineral supplements 91

Protein supplements 92

Sports drinks3

Energy drinks94

Omega-3 supplements95

References 96

5 Eating for competition 98

The week before 99

The day before 104

Competition day 105

Tournaments and multiple events 108

6 Recipes 114

Main meals114

Vegetarian main meals 122

Soup 132

Desserts 136

Baking 141

Useful websites 148

Index 149

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