مثل قهرمانان غذا بخورید: تغذیه عملکردی برای ورزشکار جوان شما

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 Champion__** will 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. Content: Contents Introduction Nutrition Is the Secret Weapon Nutrition and the Young Athlete Why You Need to Eat Like a Champion Part I: Nutrition Rules and Regulations Chapter 1: The Growing Athlete: Body and Brain Growing for the Gold Matching Calories for Growth and Sport When the Growing Gets Tough Cracking the Brain Code Chapter 2: The Starting Line-Up: Major Nutrients Busting the Myths about Carbohydrates Protein: Getting Past the Hype Fat Can Be Your Friend Chapter 3: The Second String: Vitamins and Minerals The Purpose and Function of Vitamins and Minerals Critical Vitamins and Minerals for the Young Athlete Eating a Well-Balanced Diet The Pros and Cons of Vitamin and Mineral Supplements Chapter 4: The Relief Pitcher: Fluids and Hydration Thermoregulation: Keeping Your Body's AC Running The Dangers of Dehydration Hydrate for Health Double-Check Your Hydration Status What to Drink: The Beverages of Choice Getting Practical with Healthy Drinks Part II: Play-by-Play Eating Chapter 5: Game Plan--One, Two, Three Meals! Focus on the Family Meal Making Everyday Food Good Food The Mealtime Environment: Keeping It Happy Cooking When Time Is Tight Getting Meals on the Table Eating Right When Eating Out Chapter 6: Take a Time Out--Top Off with Snacks Snacking for Success Why Should Athletes Snack? Who Gets a Snack? Healthy Snacks Rule! Snack Recipes for the Athlete Chapter 7: Foul Play--Supplements and Per7formance Aids The Scoop on Supplements The Rolodex of Supplements Used by Young Athletes Weighing the Risks Managing Supplements in the Young Athlete Part III: Clearing the Hurdles Chapter 8: Getting Off the Bench--Healing the Body with Food Common Hurdles Set Up by Inadequate Nutrition Injuries and the Role of Nutrition Chronic Medical Challenges Chapter 9: The Special Diet Dilemma Diets, Dieting, and the Young Athlete Mainstream Diets--Do They Deliver? Understanding the Needs of the Vegetarian Athlete Chapter 10: Changing the Youth Sports Nutrition Landscape The Big Offenders Bucking the System Notes Resources Index It’s hard enough keeping up with all the nutritional needs for kids--not to mention actually getting them to actually eat many of these foods. But with athletic kids, there’s even more to pay attention to! So the unfortunate fact is, most young athletes are not eating properly to compete--too many convenient but empty calories that are actually doing them more harm than good. As a result, these young athletes are losing energy when they should be increasing it, feeling deterred when they should be motivated, and actually decreasing muscle mass when they need it more than ever.Fortunately, with the right nutrition, young athletes can increase their energy, bolster their motivation, gain muscle mass, overcome fatigue, and improve their performance. But how can a parent begin to get their athlete on the right track? Eat Like a Champion, written by a registered dietitian who specializes in child and adolescent nutrition, is the must-read resource for every parent of active kids ages eight through eighteen. In it, parents will find help in:• Tailoring diets for training, competition, and even off-season• Finding the best food options, whether at home or on the go• Addressing counterproductive or unhealthy patterns• Understanding where supplements, sports drinks, and performance-enhancing substances do--and don’t--fit in• And moreComplete with charts, recipes, and practical meal and snack ideas that can help athletic youngsters eat to win, this invaluable resource just may be the difference-maker in your athlete’s next game! It's hard keeping up with the nutritional needs for kids, and even harder getting them to actually eat many of these foods. Learn how to get your athlete on the right track. With athletic kids, there's even more to pay attention to! Most young athletes are not eating properly to compete—too many convenient but empty calories that are doing them more harm than good. As a result, these young athletes are losing energy when they should be increasing it, feeling deterred when they should be motivated, and decreasing muscle mass when they need it more than ever. Fortunately, with the right nutrition, young athletes can increase their energy, bolster their motivation, gain muscle mass, overcome fatigue, and improve their performance. Registered dietitian and childhood nutrition expert Jill Castle has written this must-read resource for every parent of active kids ages eight through eighteen. In Eat Like a Champion, parents will find help in: Tailoring diets for training, competition, and even off-season Finding the best food options, whether at home or on the go Addressing counterproductive or unhealthy patterns Understanding where supplements, sports drinks, and performance-enhancing substances do—and don't—fit in Complete with charts, recipes, and practical meal and snack ideas that can help athletic youngsters eat to win, Eat Like a Champion just may be the difference-maker in your athlete's next game! Cover; Title; Copyright; Contents; Acknowledgments; Introduction; Nutrition Is the Secret Weapon; Nutrition and the Young Athlete; Why You Need Eat Like a Champion; PART I: NUTRITION RULES AND REGULATIONS; 1 The Growing Athlete: Body and Brain; Growing for the Gold; Matching Calories for Growth and Sport; When the Growing Gets Tough; Cracking the Brain Code; 2 The Starting Lineup: Major Nutrients; Busting the Myths about Carbohydrates; Protein: Getting Past the Hype; Fat Can Be Your Friend; 3 The Second String: Vitamins and Minerals; The Purpose and Function of Vitamins and Minerals Critical Vitamins and Minerals for the Young AthleteEating a Well-Balanced Diet; The Pros and Cons of Vitamin and Mineral Supplements; 4 The Relief Pitcher: Fluids and Hydration; Thermoregulation: Keeping Your Body's AC Running; The Dangers of Dehydration; Hydrate for Health; Double-Check Your Young Athlete's Hydration Status; What to Drink: The Beverages of Choice; Getting Practical with Healthy Drinks; PART II: PLAY-BY-PLAY EATING; 5 Game Plan-One, Two, Three Meals!; Focus on the Family Meal; Making Everyday Food Good Food; The Mealtime Environment: Keeping It Happy "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 a scaled-down version of adult diets or offset by convenient, empty calories that slow them down. Eat like a Champion is a complete nutrition plan specifically geared to fuel the performance of young athletes. With the right food at the right time, kids 8-18 can increase their energy, hone their focus, gain strength and muscle, overcome fatigue, and improve their performance." -- Page [4] cover Part I: Nutrition rules and regulations. The growing athlete: body and brain ; The starting lineup: major nutrients ; The second string: vitamins and minerals ; The relief pitcher: fluids and hydration Part II: Play-by-play eating. Game plan, one, two, three meals! ; Take a time out, top off with snacks ; Foul play, supplements and performance aids Part III: Clearing the hurdles. Getting off the bench, healing the body with food ; The special diet dilemma ; Changing the youth sports nutrition landscape. Chronic Medical Challenges9 The Special Diet Dilemma; Diets, Dieting, and the Young Athlete; Mainstream Diets: Do They Deliver?; Understanding the Needs of the Vegetarian Athlete; 10 Changing the Youth Sports Nutrition Landscape; The Big Offenders; Bucking the System; Resources; Index; A; B; C; D; E; F; G; H; I; J; K; L; M; N; O; P; R; S; T; U; V; W; Y; Z; About the Author; Free Sample Chapter from Home for Dinner: Mixing Food, Fun, and Conversation for a Happier Family and Healthier Kids Overview: 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.