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A healthy diet can help the young sports stars of tomorrow fulfil their potential. Around 85% of children regularly take part in sports activities outside lessons. Swimming is the most common activity for girls, with football for boys. 43% of children spend between 1-5 hours per week doing sport outside lessons (Sport England). But as any parent or coach knows, it's hard to get the right balance, especially if you're running between school and training sessions. Children don't always eat, or want to eat, the very foods that will help them compete at the highest level. KEY FEATURES * Designed specifically for sports coaches, teachers, and parents of young people wanting to maximise their sports performance through eating healthily and sensibly. * Discover the snacks and meals that will give them energy, help them keep going through a long training session, or recover afterwards. * Address the critical need to keep hydrated, preventing children from training and competing below par. * Tailored advice for different sports-from running to swimming, gym to dance, and racquet sports to football and rugby. * Learn more about tricky weight issues, myths about body composition, and the warning signs for eating disorders. This is a above all a practical book - written and road tested by bestselling nutrition author Anita Bean, and packed with nutritional tips, eating plans for training and competition, and easy, delicious and nutritious recipes and snacks to give your young sportsperson the competitive edge.
Anita Bean is an accomplished sportsperson, one of the UK's most respected nutritionists and a bestselling author. She is the author of The Complete Guide to Sports Nutrition, Sports Nutrition for Women, Food for Fitness, Healthy Eating for Kids and The Complete Guide to Strength Training, among other titles.
Introduction 1 The nutritional needs of young athletes How much energy do young athletes need? What are the best fuels for exercise? How much carbohydrate should young athletes eat each day? How much protein do young athletes need? How important is fat for young athletes? What do vitamins and minerals do? Salt and athletic performance. How to plan a healthy diet for young athletes References 2 Eating for sport Before training During training After training Menu plans References 3 Weight and sports performance Is there a link between a young athlete's weight, body fat percentage and performance? Should overweight young athletes be encouraged to lose weight? How can I evaluate a young athlete's weight? How can I measure body fat percentage in young athletes? What are the next steps? What's a healthy weight loss strategy for young athletes? Top tips for maintaining a healthy weight Can young athletes be too thin? What are eating disorders? What causes eating disorders in young athletes? How should I help a young athlete with an eating disorder? Weight gain References 4 Nutritional supplements Caffeine Creatine Energy bars Energy gels Meal replacements Vitamin and mineral supplements Protein supplements Sports drinks Energy drinks Omega-3 supplements References 5 Eating for competition The week before The day before Competition day Tournaments and multiple events 6 Recipes Main meals Vegetarian main meals Soup Desserts Baking Useful websites Index
