Sports Nutrition for Teens

In this conversation, expert sports dietitian Kaylee discusses the essential aspects of nutrition for teenage tennis players. She highlights common mistakes such as under-fueling and the importance of timing meals around training. Kaylee emphasizes the need for a balanced diet that includes sufficient carbohydrates, proteins, and healthy fats to support performance and recovery. She also addresses hydration, the role of supplements, and the importance of parental support in fostering healthy eating habits. The discussion concludes with practical tips for athletes to optimize their nutrition for better performance on the court.

In this episode, we explore the critical role of gut health in sports nutrition, particularly for teen athletes. Registered dietitian Renee Korczak discusses the importance of gut health for energy, immune function, and performance. The conversation delves into common issues like constipation, the athlete-gut connection, and the brain-gut axis, providing practical tips for maintaining gut health and when to seek medical advice for GI issues.www.nutritionforteens.com@nutritionforteensdrreneekorczak.com@goodgutfamilyTakeawaysGut health is essential for energy and performance.Constipation can significantly impact teen athletes.Hydration and fiber intake are crucial for gut health.The gut microbiome plays a vital role in overall health.Awareness of dietary triggers can help manage GI distress.Nutrition information can be confusing for teens.Small, consistent changes in diet are more effective than drastic changes.The brain-gut axis influences mood and performance.Teens should seek guidance from qualified health professionals.Nutrition is foundational for athletic performance.Chapters Introduction to Sports Nutrition and Gut Health The Importance of Gut Health for Teen Athletes Understanding Constipation and Its Impact The Athlete-Gut Connection Exploring the Brain-Gut Axis Practical Tips for Maintaining Gut Health When to Seek Medical Advice for GI Issues

In this episode of Sports Nutrition for Teens, Amy, the running dietitian, discusses the critical role of nutrition for cross-country runners. She emphasizes the importance of proper fueling, hydration, and recovery strategies to enhance performance and prevent injuries. The conversation covers practical tips for meal planning, pre-run snacks, and the significance of listening to one's body to meet nutritional needs. Amy also addresses common misconceptions about dieting among young athletes and encourages a balanced approach to nutrition.https://runningdietitian.com@the_running_dietitianwww.nutritionforteens.com@nutrition4teensKey Takeaways:Nutrition is crucial for supporting training and performance.Feeling exhausted after running may indicate under-fueling.Eating every two to three hours can improve energy levels.Carbohydrates are essential for runners' energy needs.Pre-run snacks should focus on carbohydrates.Hydration is vital for optimal performance.Avoid under-fueling to prevent injuries and burnout.Listen to your body's signals regarding hunger and energy.All foods can be healthy when consumed at the right time.Focus on individual nutritional needs rather than comparisons.

Special episode for our vegetarian and vegan athletes! A former division 1 dietitian, Alexandra Caspero MS, RD from Plant Based Juniors is an expert sports dietitian and vegetarian expert. Understanding what you are eating and how to make sure you cover all the bases with a plant based diet is actually quite simple and extremely safe. Even better is that this episode can benefit all athletes as we all gain something from a few more plants in our diet! In this conversation, Liz and Alexandra Casparro discuss the importance of vegetarian diets for athletes, particularly teenagers. They explore the definition of vegetarianism, the safety of such diets, and the key nutrients that vegetarian athletes need to focus on, such as iron and B12. Alexandra provides practical nutrition strategies, debunks common myths about vegetarian diets, and emphasizes the importance of hydration and recovery. The discussion also includes meal ideas and the significance of incorporating more plant-based foods into diets for overall health and performance.Pediatric Nutrition for Health Professionals 35 CME CoursePlant-Based Nutrition for Kids: Your A to Z GuideFree Supplement Guide@PlantBasedJuniorswww.nutritionforteens.com@nutrition4teens@sportsnutrition4teens on TikTok02:00Introduction to Vegetarianism and Sports Nutrition06:28Understanding Vegetarian Diets11:13Nutritional Safety for Vegetarian Athletes15:33Key Nutrients for Vegetarian Athletes19:53Practical Tips for Transitioning to Vegetarianism20:29Pre-Practice Nutrition for Vegetarian Athletes22:11Post-Workout Recovery Meals24:07Hydration Needs for Vegetarian Athletes25:43Debunking Myths About Vegetarianism28:07Fiber Considerations for Athletes29:34Breakfast Ideas for Vegetarian Athletes32:04Lunch Tips for Vegetarian Athletes33:18The Role of Meat Alternatives35:13Key Takeaway for Vegetarian Athletes#vegetarian#vegan#vegathlete#sportsnutrition#vegetarianathlete#highschoolsports#nomeat#plantbasedathlete

This is a two part episode on baseball nutrition with Katie McInnis PhD, RD, CSSD and dietitian for the World Series Champion Texas Rangers! This episode will cover game day and tournament nutrition for baseball. Highlights:Game day nutrition should focus on balanced meals and snacks to sustain energy levels.Avoid heavy, fatty meals before games to prevent digestive issues.Liquid calories can be beneficial for quick recovery and hydration.Traveling athletes should prepare by researching food options ahead of time.Consistency in nutrition choices is essential for long-term success in sports.Young athletes need to prioritize their nutrition as part of their training regimen.

Sports nutrition for running a marathon for TEENAGERS! With the Boston Marathon around the corner and more teens engaging in long distance runs, Roxana Ehsani professional sports dietitian joins us to cover the essentials every teen needs to know to train and compete in long distance running in a safe and effective way! Liz and Roxana Ehsani discuss the essential aspects of marathon running for teenagers, focusing on the importance of nutrition, hydration, and the right fueling strategies. Roxana shares her expertise as a sports dietitian, emphasizing pre-workout nutrition, hydration habits, carbohydrate needs, and common mistakes that young athletes make. The discussion also highlights the importance of empowering teens to take charge of their nutrition and cooking skills, ensuring they are well-prepared for their marathon endeavors.Chapters01:45 Introduction to Marathon Running for Teens04:00 The Importance of Pre-Workout Nutrition08:57 Hydration Strategies for Young Athletes12:44 Carbohydrate Needs for Teen Runners15:55 Nutrition During and After Runs19:16 Common Nutrition Mistakes for Runners21:04 Empowering Teens in Nutrition Choices23:15 The Right Time to Start Nutrition Planning25:10 Favorite Nutritious Snacks and Closing ThoughtsPre-workout nutrition is crucial for performance.Hydration should be a daily habit, not just during runs.Carbohydrates are essential for energy and recovery.Teens should experiment with nutrition during training, not on race day.Post-workout nutrition is vital for recovery and injury prevention.Keeping a food log can help identify dietary issues.Empowering teens to cook fosters independence and healthy habits.Balanced meals should include carbohydrates, proteins, and fats.Stashing hydration along the running route can enhance performance.Nutrition is as important as training for marathon success.

Listen to learn what to eat after your practice, workout, or game. Key Take Aways:Eat something within 45 minutes- Grams of Carbohydrates = Body Weight divided by 2- 20-30 grams of protein- 16-24 ounces of fluid for every pound of body weight lost within 2 hours of exerciseProper recovery nutrition will allow your body to perform better and protect you from injury.#sportsnutrition4teens#nutrition4teens#healthyeating#athletes#teennutrition#sportsnutrition#highschoolsports#highschoolnutrition#highschool#sportsnutrition#youthsports#nutrition#division1#highschoolnutrition#middleschoolsports#middleschoolnutrition#middleschool#teens#teenagers#clubsports#musclegains#strengthtraining#goals#collegeathlete#performancenutrition#foodisfuel#maleathletes#boysports#boyswillbeboys#weightgain#buildmuscle#biggerfasterstronger

Step by step guide to eating to build muscle. ***Just a hint*** it is not just about eating protein! Listen in and learn how to add that muscle and reach your full athletic potential. www.nutritionforteens.comUmo Callins, MS, RD, CSSD, LD, CPTSports Performance and Wellness Dietitian, Fitness CoachWell Rooted Health and Nutrition, PLLCwellrootedhn.com01:22 Meet Uma Callins: Sports Dietitian04:11 Foundations of Muscle Building Nutrition07:22 Understanding Macronutrients and Their Role10:16 When to Consider Protein Supplements13:37 Safety in Supplementation16:31 The Importance of Meal Timing19:27 Final Thoughts and Advice for Teen AthletesTakeaways:Start with foundational nutrition before worrying about specifics.Counting macros can be a tool, but not always necessary.Meal timing is crucial for muscle recovery and growth.Protein should be present in every fueling opportunity.Teen athletes should focus on eating enough calories.Supplements are not always needed for youth athletes.Be cautious with supplements and choose third-party tested options.Snacks can be simple and nutritious, like yogurt or string cheese.Athletes should be open to trying new foods to meet their needs.Working with a dietitian can help tailor nutrition to individual goals.

Sports nutrition for the ladies is a special episode focused on the unique needs of female athletes. Expert sports dietitian Stephanie helps us unpack RED-S syndrome and the risks of underfueling for the ladies. We will dive into periods and mood swings and more! Watch this fun episode and check out Stephanie on social media! @highschool.athlete.nutrition www.smnutritionrd.com www.nutritionforteens.com @Nutrition4Teens @sportsnutrition4teens on TikTok #sportsnutrition4teens#nutrition4teens#healthyeating#athletes#teennutrition#sportsnutrition#highschoolsports#highschoolnutrition#highschool#sportsnutrition#youthsports#nutrition#division1#highschoolnutrition#middleschoolsports#middleschoolnutrition#middleschool#teens#teenagers#clubsports#musclegains#strengthtraining#goals#collegeathlete#performancenutrition#foodisfuel

As you look to reach your goals in the new year, join expert pediatric dietitian Jill Castle as she talks setting goals. She has experience working with professional athletes as well as raising her own elite athlete children. Jill brings a wealth of knowledge, a love for nourishing youth, and always brings us back to the research. We are calling this Teens Thrive at Every Size in honor of her new book "Kids Thrive at Every Size" available on Amazon. We will talk about how to focus your goals with ideas for growth, appetite regulation, and performance while making sure to appreciate the body you have been given. https://thenourishedchild.com/@i.am.pedirdThe Nourished Child Podcast www.nutritionforteens.com @Nutrition4Teens @sportsnutrition4teens on TikTok https://thenourishedchild.com/munch/

Certified Yoga Teacher and Registered Dietitian Nutritionist Keri Gans talks nutrition for yoga. Keri is internationally known for her ability to communicate scientific nutrition information in a clear, easy to understand manor and she has a lifetime of passion for yoga. The combination of her passion and skill make this episode one you do not want to miss! We cover basic nutrition for yogis and also dive into controversial topics including detoxes, hydration practices, and food elimination. We also talk about how yoga can be a great cross training to prevent injury. Keri helps us understand how being in tune with your body and eating for your health will bring you joy and improve your yoga practice. Also, check out Keri's podcast: The Keri Report where she covers hot topics in nutrition and life :) www.kerigansny.com The Keri Report Podcast @kerigans www.nutritionforteens.com @Nutrition4Teens @sportsnutrition4teens #yoga #yoganutrition #yogahealth #yogaforteens #youthyoga #nutrition4teens #sportsnutrition4teens #healthyeating

Part 2 of Basketball Nutrition will cover hydration, supplements, and expert tips from the dietitian who works with the Golden State Warriors and incredible athletes like Steph Curry. Dr. Dana Lis is an exert scientist and sports dietitian who will break down basketball nutrition into easy to apply tips for teens. www.nutritionforteens.com @nutrition4teens @SportsNutrition4Teens on TikTok Fluid loss Calculator: https://www.gssiweb.org/toolbox/fluidloss/calculator https://www.performancenutritionpros.com/ @summitnutritionpro1

When, what, why, how much and how do you know you are getting the protein you need? Professional sports dietitian Leslie Bonci who was worked with incredible athletes such as Patrick Mahomes, Travis Kelce, and the entire Kansas City Chiefs Super Bowl Championship Team will guide you to optimize your protein intake. She shares her sports nutrition checklists for you to self-evaluate and figure out how to improve your sports nutrition in order to reach your goals and see the results you are working towards. The internet provides a variety of misinformation on protein and Leslie will help you sort through the garbage to get the science that will work for the results you need. https://nutritionforteens.com/for-teens Performance365.org (reach Leslie HERE) Protein Checklist All Performance 365 ChecklistsThe RDA for protein is 0.95 g/kg/day for children ages 4-13 and 0.8 g/kg/day for teenagers 14-18. Power sports like football, weightlifting, gymnastics, and wrestling require 1.0-1.5 g/kg/day. Athletes in regular resistance training and endurance sports like swimming, rowing, distance running, and soccer may need 1.2-1.4 g/kg/day. Kilograms can be calculated by dividing pounds by 2.2. Example 220lbs = 100kg