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

What are you using to hydrate? Is your sports drink helping or hurting you? Time to rethink your drink with the incredibly talented Reilly Beatty MS RD CSSD and Jenna Fisher RD. They will break down sports drinks for performance fueling. Learn to shop with confidence and understand the many different beverages on the market today.

www.nutritionforteens.com

reillybeatty.com

@easy.sports.nutrition

@jenna.fisher.nutrition

Eat More Carbs Podcast

This episode we talk with expert sports dietitian, Leslie Bonci, who worked with the Kansas City Chiefs for the past 10 years and has worked with NFL players for more than 30 years. She knows football nutrition, which she accurately calls "collision nutrition," and she breaks it down in a way that is funny and easy to understand. This is part II answering real questions from high school football players!

Here are the resources mentioned in the episode:

activeeatingadvice.com

shpndpg.org

gssiweb.org

The Sports Nutrition Playbook by Amy Goodson

This episode we will learn from expert sports dietitian Leslie Bonci MPH RD CSSD who worked with the Kansas City Chiefs for the past 10 years and has worked with NFL players for more than 30 years. She knows football nutrition, which she calls "collision nutrition," and she breaks it down in a way that is funny and easy to understand. She will answer real questions from high school football players! This is Part 1 of 2.

Be sure to check out Leslie's website [activeeatingadvice.com ] and the incredible work she continues to do! You can work with Leslie or hire her to speak with your team!

Try Bonci's Bites and check out her blog https://activeeatingadvice.com/boncis-bites/

This is a two episode special on football nutrition for teenagers! We get to learn from Leslie Bonci MPH RD CSSD who worked with the Kansas City Chiefs for the past 10 years and has worked with NFL players for more than 30 years. She knows football nutrition which she calls "collision nutrition" and she breaks it down in a way that is funny and easy to understand.

Olympic Athlete, Ally Hammel, representing the USA in Field Hockey shares her sports nutrition journey and how it has been pivotal for her athletic success. Watch her play on Saturday, 7/27/2024, USA v Argentina @12:45PM CST.

Words of wisdom from Ally Hammel who will be representing the USA in Field Hockey at the Paris 2024 Olympics!!!

Major League Soccer dietitian for Austin FC and Memorial Hermann Rocket Sports Medicine Institute Dietitian Brett Singer will lay the essential sports nutrition foundation. Just as with any sport mastering the fundamentals is essential to success, nutrition has some foundations or fundamental elements Brett will cover. He is a wealth of knowledge and will give you some very practical, easy tips to get you started on your sports nutrition journey! Take away points: Be consistent, eat at least 3 meals a day, include a starch with every main meal, include a protein with every main meal, add color to all your meals, and stay hydrated by drinking water all day. Don't make it overly complicated, just be consistent.

Follow Brett on Instagram or X @bsinger_sportsrd

Websites mentioned:

USOPC

Australian Sports Commission

Gatorade Performance Partner

ASPDA

Join me and Brett Singer RD, the expert to the experts! Brett is a sports dietitian at Memorial Hermann in Houston, Texas and a Major League Soccer dietitian. We are going to cover the foundations of sports nutrition for teens. We talk about the basics, the things all great athletes must master about eating. This will be an episode you don't want to miss!

Join me and Coach Kelly Murphy RD who was herself a collegiate soccer player and who has extensive experience working with elite level division 1 athletes as a strength and conditioning coach and registered sports dietitian. We will explore the world of sports nutrition, what is a registered dietitian and why teenage athletes should think about what they eat.

@coachkellymurph

www.coachkellymurph.com

Podcast for teenage athletes interviewing elite sports nutrition dietitians to learn to eat for peak athletic performance and health.

Basketball Nutrition with expert sports dietitian Dr. Dana Lis who works with the Golden State Warriors and Steph Curry helping them achieve peak athletic performance. This is part 1 of a two part episode. She will walk you through sports nutrition for basketball and game day nutrition in part 1. Tune into part 2 for hydration and supplements for basketball.

www.nutritionforteens.com

@nutrition4teens

@SportsNutrition4Teens on TikTok

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 Checklists
The 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

Soccer ⚽️ Nutrition from a sports dietitian who worked with the incredible MLS team Inter Miami CF including the GOAT 🐐 himself, Lionel Messi. This is part 2 of a two part series on soccer nutrition! Part 2 will cover game day nutrition and tournament weekend nutrition strategies. Learn to capitalize your fuel for optimal performance, recovery and growth. Olivia Minicucci MS RD @_minifitness will simplify and guide you to eat to be the best soccer player you can be! www.nutritionforteens.com @nutrition4teens TikTok @sportsnutrition4teens

Soccer ⚽️ Nutrition from a sports dietitian who worked with the incredible MLS team Inter Miami CF including the GOAT 🐐 himself Lionel Messi. In this episode, you can learn how teenagers can eat like a soccer champion, prevent injury, and achieve your greatest potential. Olivia Minicucci MS RD @_minifitness

www.nutritionforteens.com

@nutrition4teens

TikTok @sportsnutrition4teens

Volleyball 🏐 Nutrition for teenagers with professional sports dietitian Mitzi Dulan who worked with the Golden State Warriors, Kansas City Royals, and Kansas City Chiefs but maybe more importantly for this podcast, she has been a volleyball mom of two daughters with very successful volleyball careers! She is also the founder of Simply Fuel now available in Costco and Sam's Club!

Part 2 of Volleyball Nutrition will cover game day and tournament weekend fueling as well as some tips to help you perform at your best.

Don't miss Part 1 of Volleyball Nutrition which covers sports plates, protein, sports drinks, and the importance of recovery!

Simply Fuel Protein Balls

www.nutritionforteens.com

Volleyball 🏐 Nutrition for teenagers with professional sports dietitian Mitzi Dulan who worked with the Golden State Warriors, Kansas City Royals, and Kansas City Chiefs but maybe more importantly for this podcast, she has been a volleyball mom of two daughters with very successful volleyball careers! She is also the founder of ⁠Simply Fuel ⁠now available in Costco and Sam's Club!

Part 1 of Volleyball Nutrition which covers sports plates, protein, sports drinks, and the importance of recovery! 

Don't miss Part 2 of Volleyball Nutrition will cover game day and tournament weekend fueling as well as some tips to help you perform at your best! 

⁠Simply Fuel Protein Balls⁠

⁠www.nutritionforteens.com

Fueling for gymnastics is unique and on this episode, we get to talk with a former college gymnast and registered dietitian Kerry Bair also known as @thegymnastrd. Nutrition for gymnasts is more than just a topic for Kerry, it's a mission to change the culture of the next generation of gymnasts with healthy eating and body image.

https://www.foodforfuelrd.com/

@thegymnastrd

Sports nutrition for lacrosse athletes!! A special episode with former Division 1 Lacrosse player and registered dietitian Kiley Kettle MS RD. Kiley not only was an elite level lacrosse player herself, but she also coached collegiate lacrosse. She is an expert in lacrosse nutrition and will walk you through everything you need to know or at least a really solid start to being the best lacrosse athlete you can be! She will cover optimizing growth, tournament weekends, and many other hot topic questions from real athletes. www.nutritionforteens.com @nutrition4teens Kiley Kettle MS RD CPT @resiliencedietitian

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.com

Umo Callins, MS, RD, CSSD, LD, CPT

Sports Performance and Wellness Dietitian, Fitness Coach

Well Rooted Health and Nutrition, PLLC

wellrootedhn.com

01:22 Meet Uma Callins: Sports Dietitian

04:11 Foundations of Muscle Building Nutrition

07:22 Understanding Macronutrients and Their Role

10:16 When to Consider Protein Supplements

13:37 Safety in Supplementation

16:31 The Importance of Meal Timing

19:27 Final Thoughts and Advice for Teen Athletes

Takeaways:

• 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

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.com

Instagram: @vtltynutrition jade@vtltynutrition.com 

Chapters

00:43 Introduction to Sports Nutrition for Track and Field

02:15 The Importance of Nutrition for Teen Athletes

03:55 Meal Timing: Pre and Post Training Needs

06:49 Recovery Nutrition: Why It Matters

09:27 Nutrition for Sprinters vs. Distance Runners

13:04 Field Events: Unique Nutritional Needs

14:47 Common Mistakes in Track and Field Nutrition

17:59 The Role of Supplements in Teen Nutrition

20:09 Advice for Parents Supporting Young Athletes

21:41 Addressing Eating Disorders in Sports

22:39 Conclusion and Key Takeaways

Key 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 baseball

• Hydration 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.

Chapters

01:45 Introduction to Marathon Running for Teens

04:00 The Importance of Pre-Workout Nutrition

08:57 Hydration Strategies for Young Athletes

12:44 Carbohydrate Needs for Teen Runners

15:55 Nutrition During and After Runs

19:16 Common Nutrition Mistakes for Runners

21:04 Empowering Teens in Nutrition Choices

23:15 The Right Time to Start Nutrition Planning

25:10 Favorite Nutritious Snacks and Closing Thoughts

• Pre-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.com

www.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

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

@PlantBasedJuniors

www.nutritionforteens.com

@nutrition4teens

@sportsnutrition4teens on TikTok

02:00Introduction to Vegetarianism and Sports Nutrition

06:28Understanding Vegetarian Diets

11:13Nutritional Safety for Vegetarian Athletes

15:33Key Nutrients for Vegetarian Athletes

19:53Practical Tips for Transitioning to Vegetarianism

20:29Pre-Practice Nutrition for Vegetarian Athletes

22:11Post-Workout Recovery Meals

24:07Hydration Needs for Vegetarian Athletes

25:43Debunking Myths About Vegetarianism

28:07Fiber Considerations for Athletes

29:34Breakfast Ideas for Vegetarian Athletes

32:04Lunch Tips for Vegetarian Athletes

33:18The Role of Meat Alternatives

35:13Key Takeaway for Vegetarian Athletes

#vegetarian

#vegan

#vegathlete

#sportsnutrition

#vegetarianathlete

#highschoolsports

#nomeat

#plantbasedathlete

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

@nutritionforteens

drreneekorczak.com

@goodgutfamily

TakeawaysGut 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 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_dietitian

www.nutritionforteens.com

@nutrition4teens

Key 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.

In this conversation, Mandy Smith, an expert sports dietitian, discusses the critical role of nutrition for teen swimmers. She emphasizes the importance of a balanced diet, common mistakes athletes make, and the myths surrounding sports nutrition. The discussion covers protein needs, recovery strategies, hydration, and the value of individualized nutrition plans. Mandy also provides practical advice for parents and highlights the significance of fueling for performance and overall well-being.

@swimmer.dietitian

Mandy Jordan Nutrition, LLC

Swimmer Nutrition Academy 

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.