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.

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 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 [email protected] 

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