Log In Sign Up

Article on nutrion for young athletes

Welcome to the JustMommies Message Boards.

We pride ourselves on having the friendliest and most welcoming forums for moms and moms to be! Please take a moment and register for free so you can be a part of our growing community of mothers. If you have any problems registering please drop an email to [email protected].

Our community is moderated by our moderation team so you won't see spam or offensive messages posted on our forums. Each of our message boards is hosted by JustMommies hosts, whose names are listed at the top each board. We hope you find our message boards friendly, helpful, and fun to be on!

Reply Post New Topic
  Subscribe To Breads, desserts, drinks, shakes, and smoothies LinkBack Topic Tools Search this Topic Display Modes
January 20th, 2005, 12:44 PM
AmberC's Avatar Mega Super Mommy
Join Date: Oct 2004
Location: MD
Posts: 3,667
Send a message via Yahoo to AmberC
Children: Nutrition for athletes: For junior jocks, carbs, protein are essential fuels

(Original publication: November 9, 2004)

Debbie Manship sees her son as a role model. Jimmy Manship, 17, has impressed his mother with his sensible diet and ability to resist junk food.

When his friends come by the house with pizza, Jimmy chows down on broiled chicken. He snacks on snap peas instead of potato chips. Green beans and broccoli are staples.

With help from a personal trainer, the football-playing high school senior has learned the importance of good nutrition for young athletes.

Eating right is vital for any child. But for student athletes, even little ones who dabble in after-school sports, food is the fuel that aids performance and endurance. A poor diet impedes mental acuity and reduces stamina, says Jimmy Manship's trainer, Chad Ikei, in Scottsdale, Ariz.

Without a healthful diet, Ikei says, "basically you're living off fumes. You'll run out of steam."

With good nutrition, "You'll have more energy to get through a game."

What is good nutrition for junior jocks?

"They require quite a few calories," says dietitian Christy Predmore. "They're active and still growing."

For boys ages 13 to 18, that's 2,600 to 3,200 calories a day, and 2,300 for girls.

Additionally, they need to eat enough of the right foods, Predmore says.

Generally, teen athletes need 60 to 65 percent of their calories from complex carbohydrates, she says, such as whole-grain breads, cereals and pasta, and fruits such as oranges and bananas.

About 20 percent of the diet should be protein, including lean chicken, fish and peanut butter. Protein bars are good as long as they contain a good portion of carbohydrates and at least 3 grams of fiber per serving, Predmore says.

Too many teen diets are loaded with fat and not enough fruits and vegetables, says Joe Dunbar, an applied scientist who is a school nutrition consultant based in London.

"It does impact sports performance," Dunbar says.

He recommends at least five servings (eight or nine servings are ideal) a day of fresh produce. He also says carbohydrates are essential.

"It's vitally important those carb stores are topped off," he says. That includes replenishing carbs within 30 minutes of exercising.

For Jimmy Manship, a sound regimen has paid off in his performance on the field, putting him in great shape as a defensive end and offensive tackle.

Experts say the best diet for a young athlete is several small meals a day.

"Breakfast is the most important meal," Ikei says. "It gets the metabolism started."

Ikei is not a fan of traditional cold cereals.

"Cereal is my worst enemy," he says, believing it leads to spikes in blood-sugar levels. He prefers oatmeal, cottage cheese and plain yogurt with fruit. Eating throughout the day keeps blood-sugar levels constant.

The second most important rule is to eat healthful snacks, including nuts or sliced fruit, which youngsters can bring to school and eat during breaks. They also should snack after school, emphasizing protein and carbohydrates and avoiding fats and sugars.

Snack again two to three hours before a game, Dunbar says, on fruits, whole-wheat toast or whole-grain pasta.

Before practice or a game, an easily digestible protein shake provides energy, Ikei says. Kids can bring a pack of protein powder and mix it with water.

Predmore suggests a snack of a bagel and peanut butter and an apple. Don't eat less than two hours before a game, so the food can digest.

After a game, replace fuels lost within 30 minutes. Dunbar recommends some form of carbohydrates.

These principles apply to both genders and all ages. Girls who have begun menstruation require extra iron, which can be found in meats and green, leafy vegetables

Smoothie recipes

Peach Volleyball

1/2 cup peach nectar

1 to 2 teaspoons honey, optional

1/2 cup diced peach

1/2 cup diced kiwi

1/2 cup diced banana

1/4 cup low-fat strawberry or nonfat vanilla frozen yogurt

My Blueberry Heaven

1/2 cup orange juice

1 to 2 teaspoons honey, optional

1/2 cup blueberries

1/2 cup diced mango

1/2 cup diced banana

Melon Rouge

1/2 cup orange juice

1 to 2 teaspoons honey, optional

1 1/2 cups diced cantaloupe

1/4 cup diced banana

Power Smoothie

1 cup vanilla yogurt

1 cup 2 percent milk

1 medium banana, cut into chunks

2 tablespoons wheat germ

2 tablespoons protein powder (available in health-food stores and some supermarkets)

Place all ingredients in a blender. Blend until smooth.

Note: To enhance flavor, add fruit, such as strawberries or kiwi. To make the recipe higher in calories, add 1 tablespoon flaxseed oil for an additional 120 calories and 14 grams fat.

Smoothies launch active teens with healthy nutritients
Bob Modersohn
Summer is over, but smoothies are hot, especially as fuel for teen athletes in your house.

Why? For starters, they taste like fruity milkshakes.

They are full of the dairy, grains, fruits or vegetables that you're supposed to eat every day, yet they taste a lot better than eating all those servings individually. It's as if you're drinking the food pyramid, right?

Hold on.

Coffee shops and juice bars offer frozen or chilled drinks they call smoothies, but they're not all good for you. Just check the ingredients. Fresh or frozen fruit, 100 percent juice, ice, yogurt and soy milk are OK.

Some smoothies have sugary syrups, artificial fruit flavoring, cream or even ice cream, all of which can turn a nutritious drink into a milkshake's evil twin.

Donna Pliner Rodnitzky, an Iowa City, Iowa, author who has written a half-dozen books on smoothies, likes a version of Bananas Foster (from her book "Tipsy Smoothies" Three Rivers, $12.95) using creme de banane and dark rum.

Smoothies are easy to prepare.

With some fruits out of season, apples and pears and other fresh fruits are always available. Frozen fruit is fine so long as it's not sweetened.

Use your imagination. Add fresh strawberries, raspberries, mangoes or other favorite fruits. Toss in "rejuvenator" vitamins for a further health boost.
<div align="center">Amber (26)
Mom to Crista Ann (6) and
Megan Riley (3)

Reply With Quote

Topic Tools Search this Topic
Search this Topic:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off

All times are GMT -7. The time now is 01:50 PM.

Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2018, vBulletin Solutions, Inc.
Search Engine Optimization by vBSEO 3.6.0