Sports Nutrition for Teens

In this conversation, professional beach volleyball player and sports dietitian, Sara Putt, discusses the benefits of smoothies for teen athletes, emphasizing their convenience, nutritional value, and versatility. She outlines the key building blocks for creating healthy smoothies, including the importance of protein, carbohydrates, and healthy fats. Sara shares practical smoothie recipes and tips for timing and portion sizes, while also addressing common mistakes to avoid. The discussion highlights the significance of hydration and encourages young athletes to take charge of their nutrition in a fun and engaging way.@itscoachsara_www.nutritionforteens.com@nutrition4teens@sportsnutrition4teens (TikTok)Chapters Introduction to Smoothies for Teen Athletes The Importance of Nutrition for Young Athletes Building Blocks of a Healthy Smoothie Timing and Types of Smoothies Protein Sources and Portion Sizes Creative Smoothie Recipes Common Mistakes to Avoid Hydration and Electrolytes for Athletes Final Thoughts and Resources

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.

Learn how to build muscle, gain weight and bulk up for teen baseball athletes. In this conversation the director of performance for the San Francisco Giants, Adam Rodriguez MS RD CSSD, a sports dietitian, shares insights on sports nutrition specifically for teen athletes looking to bulk up for baseball. He discusses common rookie mistakes, the importance of understanding protein needs, meal planning, safe supplementation, and effective nutritional strategies. The conversation emphasizes the significance of intentional fueling and how it plays a crucial role in an athlete's performance and recovery.@arod_rdCPRnutrition1 @gmail.com  www.nutritionforteens.com @Nutrition4Teens  Chapters01:35 Introduction to Sports Nutrition for Teens03:12 Rookie Mistakes in Bulking Up07:35 Understanding Protein Needs13:35 Safe Supplementation for Young Athletes20:49 Final Thoughts on Nutrition and Performance

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

In this episode of Sports Nutrition for Teens, expert sports dietitian Jade Lee discusses the critical role of nutrition for track and field athletes, particularly teenagers. She emphasizes the importance of meal timing, recovery nutrition, and the unique dietary needs of sprinters, distance runners, and field event athletes. Jade also addresses common mistakes athletes make regarding nutrition, the role of supplements, and offers advice for parents to support their young athletes. The conversation highlights the need for intentional and flexible nutrition practices to enhance performance and overall health.Jade Lee, MS, RD, LD Vitality Nutrition www.vtltynutrition.comInstagram: @vtltynutrition jade@vtltynutrition.com Chapters00:43 Introduction to Sports Nutrition for Track and Field02:15 The Importance of Nutrition for Teen Athletes03:55 Meal Timing: Pre and Post Training Needs06:49 Recovery Nutrition: Why It Matters09:27 Nutrition for Sprinters vs. Distance Runners13:04 Field Events: Unique Nutritional Needs14:47 Common Mistakes in Track and Field Nutrition17:59 The Role of Supplements in Teen Nutrition20:09 Advice for Parents Supporting Young Athletes21:41 Addressing Eating Disorders in Sports22:39 Conclusion and Key TakeawaysKey Takeaways:- Nutrition impacts everything for track athletes.- Teen athletes need three meals a day, no exceptions.- Pre-training snacks should be quick starches for energy.- Recovery starts as soon as we eat after practice.- Hydration is crucial, especially for distance runners.- Supplements are not necessary for teen athletes unless medically indicated.- Feeling light doesn't guarantee better performance.- Intentional and flexible nutrition is key for athletes.- Parents should communicate and support their teens' nutritional needs.- Eating disorders can affect any athlete, and awareness is important.

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.

This is a two part episode for all the baseball athletes from the dietitian who helped her team become the World Series Champions in 2023, Katie McInnis PhD, RD, CSSD is a seasoned baseball dietitian who works with the Texas Rangers. She knows the sport and what it takes to play at the top. If you want to reach your baseball dreams, listen to what Katie has to share. She was literally talking to the Texas Rangers players about many of these topics on the day we recorded it! This episode covers:Key nutrients for baseball athletes include protein, carbohydrates, and hydration.Recovery nutrition is crucial in baseballHydration is vital, particularly in hot climates, to prevent performance decline.

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.

Sports nutrition for golfers 🏌️ ⛳️ with expert sports dietitian Amy Goodson RD ​⁠ who has worked with teen golf athletes to PGA players! She walks you through all you need to know to have the nutrition edge in your golf game. Such a fun discussion for our golfers!!! 🏌️⛳️😆Www.nutritionforteens.comwww.thesportsnutritionplaybook.com#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

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

What do you eat before practice? Listen and in less than 3 minutes, you can learn to get more out of every one of your practices because a well fueled athlete can practice longer, harder, and with fewer injuries! www.nutritionforteens.com@nutrition4teens@sportsnutrition4teens

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 fellas is a special episode focused on the unique needs of male athletes. Expert sports dietitian Derek Lipton will teach you how to build muscle, grow as tall as you can be, and excel in your sport. The magic is not in the protein. Listen in as we cover the biggest mistakes male athletes are making and supplements that may be beneficial. Fellas, this one is for you! https://www.fcnutritionnj.com/ @nutrition.with.derek  @Nutrition4Teens  @sportsnutrition4teens www.nutritionforteens.com #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#buildmuscle

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

Learn about this tool you can use to build a sports performance plate at every meal. It is a way of categorizing foods in order to eat the necessary nutrition for peak athletic performance. Collegiate, professional and Olympic athletes utilize this method to make every meal one they will feel great eating. It is a tool you can learn and utilize whether you are eating at home, out with friends, or at summer camp. www.nutritionforteens.com  @Nutrition4Teens  https://sportsrd.org/wp-content/uploads/2016/01/Performance-Plate-Screen-Shot-.png

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/

Are you eating enough?! How do you know? Ali Miles walks teen athletes through how to know you are eating enough. Ali has over 20 years experience working with olympic and professional athletes, but her passion is now in supporting teenage athletes. Her analogies are perfect for teens! This is an episode that will change your perspective and performance. www.nutritionforteens.com @nutrition4teens @sportsnutritionf4teens https://www.fuelschool.com.au/

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

Weight class sports nutrition podcast focused on wrestling by the expert sports dietitian Beth McCall who has worked with collegiate and olympic level athletes. She comes highly recommended as the expert in the high school sports space by the former head of UFC sports dietitian. She developed the sports nutrition program at Duke and worked at UCLA before starting her private practice focused on wrestling athletes. Beth covers everything you need to know to fuel your wrestling season for success. Topics include match day nutrition, weight cutting (or better called weight descending), and how to eat every day in order to make weight every time and perform at your very best. - Performance Plates - Hydration - Weight Descent (Safely Weight cutting) - Match Day - Tournament Weekends #wrestling #wrestlingnutrition #makeweight #weightdescent #highschoolathletes #highschoolnutrition #middleschoolathletes #teensportsnutrition #nutrition4teens #sportsnutrition4teens

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