Young Athlete Nutrition Program - for athletes 18 yrs or younger

Core Principles of Nutrition

Energy Balance

Young athletes have higher energy requirements due to rigorous training. It's essential to consume enough calories to fuel activity and support growth.

Monitor energy intake to match activity levels, focusing on whole foods.

** macronutrients**

Carbohydrates: The primary source of energy for young athletes. Aim for complex carbohydrates such as whole grains, fruits, and vegetables.

Proteins: Essential for muscle repair and growth. Include sources like lean meats, dairy, beans, and legumes in daily meals.

Fats: Important for overall health and energy. Include healthy fats from sources like nuts, seeds, avocados, and olive oil.

Hydration

Proper hydration is vital for performance and recovery. Encourage regular water intake throughout the day and during activities.

Consider electrolyte drinks for prolonged or intense training sessions.

Micronutrients

Vitamins and minerals play critical roles in energy production and muscle function. Ensure a varied diet rich in colorful fruits and vegetables, dairy products, and whole grains to cover these needs.

Meal Timing and Composition

Pre-Workout Meals

Focus on carbohydrates with some protein. Aim to eat 1-3 hours before exercise.

Examples include oatmeal with fruit, a smoothie, or whole grain toast with nut butter.

Post-Workout Recovery

Incorporate a combination of protein and carbohydrates within 30 minutes after exercise.

Ideal options include a yogurt parfait, a protein shake with a banana, or a turkey sandwich.

Regular Eating Schedule

Aim for three balanced meals and 1-3 snacks throughout the day to maintain energy levels and support recovery.

This 27-page program is offered as a downloadable purchase only and includes:

Sport and performance meal guideline that provides many options for breakfast, lunch and dinner so your athlete is fueling their best

Over 35 easy and delicious family friendly recipes (since mom or dad are usually cooking)

An entire page of performance snacks (22 snacks with recipes to be exact!)

Pre-, during, and post fueling strategies to keep your athletes energy and focus up

Hydration protocols and proper electrolyte replacement ideas and timing

Specific food brands and products

Cooler ideas for when on the road or traveling

On-the-go convenience meal and snack ideas

Create Your Plate tool

Performance Nutrition and Hydration tools

Cost: $199 ($800 value)

HSA (Health Spendings Account) accepted for payment