Special diets for young athletes -
Grass-fed beef is best and contains the highest levels of important Omega-3 fats and other nutrients, but it can be pricey. Grass-fed ground beef is often the least expensive option and can be used to make all sorts of teen-friendly fare. Try some burgers, adding some chopped and sautéed veggies like mushrooms, peppers and onions to boost the veggie content of the meal.
Or cook up some ground beef with chili powder and cumin and make taco salads topped with your favorite taco fixings. A taco salad makes a healthy lunch item packed in an insulated lunch bag. Yogurt: Growing bones need calcium, and yogurt is a great source.
Greek yogurt provides more protein than regular. Whole milk yogurt from local grass-fed cows is what I prefer, but you can also choose organic varieties from the grocery store. The frozen fruit will be thawed by the time they eat and will flavor the yogurt naturally.
If you have a vegetarian in the house, quinoa is an excellent grain option that is high in protein and contains all of the essential amino acids. Encourage your teen to eat enough, and drink plenty of water throughout the day in order to maintain energy and hydration.
Since many teens have lunch fairly early and then practice right after school, it may be helpful to pack a pre-workout snack. Fresh fruit like a banana and some nuts are easy options. Mix all ingredients, except cocoa powder, together in a bowl.
Cover and refrigerate for at least 30 minutes. Remove from refrigerator and roll into 1 inch balls. Coating your hands with cocoa powder makes this process a lot easier and adds a little chocolate flavor to them!
You may need to dust hands with cocoa frequently to cut back on sticking. If your teen is struggling with their nutrition or has special dietary restrictions or concerns, it may be helpful to see a registered dietitian who specializes in sports nutrition.
Janelle Glick, MA, RD, LDN, is a wellness dietitian with Lancaster General Health Corporate Wellness. Education: Janelle Glick holds a B. in Nutrition and Dietetics from Messiah College and a M.
in Nutrition Education from Immaculata University. Her special areas of interest include weight management and health coaching. The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals.
The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.
Find our contact forms and phone numbers or give feedback on a recent experience using Care to Share. View test results, schedule appointments, or request prescription refills from the convenience of your computer or mobile device. Learn about health system news and meet new providers in Progress Notes, Lancaster General Health's provider newsletter.
LG Health Hub Healthy Weight Management. Authors: Janelle Glick, MA, RD, LDN. Janelle Glick, MA, RD, LDN Janelle Glick, MA, RD, LDN, is a wellness dietitian with Lancaster General Health Corporate Wellness. Advanced Search Blog Topic. While the best nutrition plan for athletes involves several details, one thing is certain: Food choice matters.
In fact, I believe there are certain foods that are powerhouse additions to the athlete meal plan. They help encourage a healthy diet and optimal athletic performance. All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E.
Use them to top yogurt or cereal, or just grab a handful on the way to practice. Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E.
Eat them like you would nuts. They are a great substitute if your athlete is allergic to nuts. Cereal is fortified with nutrients such as folic acid, iron, calcium, and vitamins A and E, making them a good source of nutrients.
Have it for breakfast, snack, or dinner in a pinch, but beware of choosing cereal with too much sugar. Here are the cereals I think are options for kids: 17 Best Cereals for Kids. Kids aged years should keep a cap on juice — no more than one cup 8 ounces per day, according to the American Academy of Pediatrics AAP.
Magical indeed! Roast them for a crunchy snack, top a salad, layer into a burrito, or throw them in with diced tomatoes for a hearty pasta dish. Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Mix cheese into casseroles, pasta and layer it in sandwiches.
Cheese is full of calcium , potassium, and protein. Yogurt is a good source of calcium, vitamin D, potassium and protein. Read my advice on how to pick the best kids yogurt! Dairy milk is a natural source of calcium, potassium, and protein, and is fortified with vitamin D.
These nutrients are present in all milk with the variation of calorie content based on the amount of fat contained in the milk. Many athletes use flavored milk chocolate milk after an intense workout to help their muscles recover. The combination of carbs and protein helps replenish muscles with energy in the form of glycogen and uses protein to repair muscles.
Whole Foods vs.
The good news Special diets for young athletes qthletes for sports is that reaching your peak performance dietss doesn't Special diets for young athletes a special diet Mindfulness practices for fitness supplements. It's all about working the Speciak foods into your athoetes plan in the right amounts. Teen athletes have different nutrition needs than their less-active peers. Athletes work out more, so they need extra calories to fuel both their sports performance and their growth. So what happens if teen athletes don't eat enough? Their bodies are less likely to achieve peak performance and may even break down muscles rather than build them. Many Soecial already know the importance of atthletes a healthy, balanced diet. But if your child or teen is younng athlete performing at Special diets for young athletes fiets level on a Special diets for young athletes basis, you may have additional concerns about their nutrition and dietary needs. Get answers to some of the most frequently asked questions about what young athletes should eat to power their performance. There is no 'one-size-fits-all' plan when it comes to nutrition. Individual nutrient needs vary by sport, type, and intensity of the activity, age, body size, goals and training volume.
0 thoughts on “Special diets for young athletes”