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Eat Like a Champion

Book Description

Kids have their own nutritional needs—especially athletic kids. Yet most young athletes aren't eating properly to compete. Even if they're on a "healthy" diet, it's often supplemented by convenient but empty calories that are actually slowing them down.

Fortunately, with the right nutrition, young athletes can increase their energy, bolster their motivation, gain muscle mass, overcome fatigue, and improve their performance. Eat Like a Championwill help their parents:

Tailor diets for training, competition, and even off-season • Find the best food options, whether at home or on the go • Address counterproductive or unhealthy eating patterns • Understand where supplements, sports drinks, and performance-enhancing substances do—and don't—fit in • And more

It took a registered dietitian who specializes in child and adolescent nutrition to write a book as focused and informative as this—complete with charts, recipes, and practical meal and snack ideas that can help athletic youngsters eat to win. It's a must-read for every parent of active kids ages eight through eighteen.

Table of Contents

  1. Cover
  2. Title
  3. Copyright
  4. Contents
  5. Acknowledgments
  6. Introduction
    1. Nutrition Is the Secret Weapon
    2. Nutrition and the Young Athlete
    3. Why You Need Eat Like a Champion
  7. PART I NUTRITION RULES AND REGULATIONS
    1. 1 The Growing Athlete: Body and Brain
      1. Growing for the Gold
      2. Matching Calories for Growth and Sport
      3. When the Growing Gets Tough
      4. Cracking the Brain Code
    2. 2 The Starting Lineup: Major Nutrients
      1. Busting the Myths about Carbohydrates
      2. Protein: Getting Past the Hype
      3. Fat Can Be Your Friend
    3. 3 The Second String: Vitamins and Minerals
      1. The Purpose and Function of Vitamins and Minerals
      2. Critical Vitamins and Minerals for the Young Athlete
      3. Eating a Well-Balanced Diet
      4. The Pros and Cons of Vitamin and Mineral Supplements
    4. 4 The Relief Pitcher: Fluids and Hydration
      1. Thermoregulation: Keeping Your Body’s AC Running
      2. The Dangers of Dehydration
      3. Hydrate for Health
      4. Double-Check Your Young Athlete’s Hydration Status
      5. What to Drink: The Beverages of Choice
      6. Getting Practical with Healthy Drinks
  8. PART II PLAY-BY-PLAY EATING
    1. 5 Game Plan—One, Two, Three Meals!
      1. Focus on the Family Meal
      2. Making Everyday Food Good Food
      3. The Mealtime Environment: Keeping It Happy
      4. Cooking When Time Is Tight
      5. Getting Meals on the Table
      6. Eating Right When Eating Out
    2. 6 Take a Time Out—Top Off with Snacks
      1. Snacking for Success
      2. Why Should Athletes Snack?
      3. Who Gets a Snack?
      4. Healthy Snacks Rule!
      5. Snack Recipes for the Athlete
    3. 7 Foul Play—Supplements and Performance Aids
      1. The Scoop on Supplements
      2. Supplements Used by Young Athletes
      3. Weighing the Risks
      4. Managing Supplements in the Young Athlete
  9. PART III CLEARING THE HURDLES
    1. 8 Getting Off the Bench — Healing the Body with Food
      1. Common Hurdles Set Up by Inadequate Nutrition
      2. Injuries and the Role of Nutrition
      3. Chronic Medical Challenges
    2. 9 The Special Diet Dilemma
      1. Diets, Dieting, and the Young Athlete
      2. Mainstream Diets: Do They Deliver?
      3. Understanding the Needs of the Vegetarian Athlete
    3. 10 Changing the Youth Sports Nutrition Landscape
      1. The Big Offenders
      2. Bucking the System
  10. Resources
  11. Index
  12. About the Author
  13. Free Sample Chapter from Home for Dinner: Mixing Food, Fun, and Conversation for a Happier Family and Healthier Kids by Anne K. Fishel, Ph.D.