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Full Description
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 - the snacks and meals that will give them energy, help them keep going through a long training session, or recover afterwards. Throw into the mix the need to keep hydrated and lots of children are training and competing below par.
Carefully researched and satisfying the real need for a nutrition book specifically for young athletes, Sports Nutrition for Young Athletes offers clear advice to sports coaches, teachers and parents of young people wanting to maximise their sports performance through eating healthily and sensibly.
Find out about specific nutritional requirements for different sports - from running to swimming, gym to dance, 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.
Contents
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
