With 30 to 45 million American youths who participate in athletics, the sports nutrition will be a top priority. If you think about young athletes as sports cars, you’ll want to use a superior diesel to get the best performance out of them. Unfortunately, most young people to fill their tanks with high-fructose corn syrup, saturated fat and nutritionally void processed food as part of the Standard American Diet (ironically called SAD)
Select Whole Foods for a complete diet.
Instead of buying into the dreary fare found in canteens and vending machines, providing teens nutritionally packed whole foods. Whole grains such as oats, corn, brown rice, buckwheat and quinoa are some good sources of the essential carbohydrates young athletes need fuel athletic performance. Lean protein is also important to build, maintain and repair muscles. Substitute fast food burgers with beans, eggs, yogurt, chicken and organic, grass-fed beef. Add healthy Omega-3 fatty acids found in olive oil, avocado, oily fish and nuts. For dozens of whole food recipes that helps athletes play their best, check out “Feeding the Young Athlete” by Cynthia Lair Scott Murdoch, PhD, RD.
Eat Your Colors for Optimum Nutrition.
Registered dietitians seeing a disturbing trend of young athletes with deficiencies in many critical micro-nutrients, such as calcium, iron, folate, vitamin B6 and zinc. You can rely on multi-vitamins, but tastiest solution is to increase young people’s consumption of nutritionally dense fruits and vegetables. As a general rule, the darker the color, the more nutritionally rich in raw materials. Choose dark green leaves and bright orange vegetables such as sweet potatoes or carrots. Also, pick berries, peaches and melons for a live burst of vitamins and energy
Feed their thirst for knowledge
Proper fluid intake is important for young athletes -. . Especially if their sport requires endurance or happens in the heat. Kids do not instinctively drink enough fluids to replace those lost through sweating, so it is up to parents and coaches to remind them to drink plenty of water and sports drinks for hydration and electrolytes. While you’re at it, keep educating your teens about how to make healthier food choices. Despite what their friends or the media say, has the right sports nutrition is a win / win solution that gives young athletes the energy they need to perform at their peak.