The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption.

While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

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Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel. Burke L, Deakin V, Mineham M , Clinical sports nutrition External Link , McGraw-Hill, Sydney.

Jäger R, Kerksick CM, Campbell BI, et al. Nutrition External Link , Australian Institute of Sport, Australian Government. Foods rich in antioxidants , such as colorful fruits and vegetables, can aid in reducing inflammation and supporting tissue health.

Staying hydrated is crucial to maintain joint lubrication and prevent stiffness. Additionally, including healthy fats in the diet can support joint flexibility and overall joint health.

Aesthetic athletes are a unique category of individuals who prioritize physical appearance, symmetry, and aesthetics in their training and performance. They engage in activities like bodybuilding, fitness competitions, and artistic sports that emphasize showcasing a well-defined, sculpted physique.

These athletes work meticulously to attain a balanced and visually appealing body composition. They focus on muscle definition, proportion, and posing techniques during competitions and exhibitions.

Aesthetic athletes, like bodybuilders and fitness competitors, focus on body composition and visual appeal. Their nutrition typically involves strict macronutrient manipulation , with precise timing of carbohydrates and protein intake to optimize muscle definition and minimize body fat.

Also Read : The Carbohydrate Conundrum: The Truth About Good and Bad Carbs. Training and nutrition for mixed-discipline athletes, who participate in sports that require diverse physical demands, necessitate a comprehensive and flexible approach.

These athletes need to balance different training modalities, such as strength and endurance, power and skill, or speed and agility, depending on the requirements of their various sports or disciplines.

Their training programs should be designed to address the specific needs of each sport while also considering recovery and injury prevention.

Nutrition plays a crucial role in supporting mixed-discipline athletes, as they need to meet the energy demands of different training sessions and competitions.

Adequate intake of macronutrients like carbohydrates, proteins, and fats is essential to fuel various activities, repair and build muscle, and optimize energy levels.

Micronutrients are equally vital to support overall health and performance. Mixed-discipline athletes may need to adjust their nutrition strategies based on the type of training they are doing on a particular day or leading up to specific events.

Also Read : The Vital Role of Micronutrients in Athletic Performance. All athletes should eat to support energy demands, recovery, and general health. Carbohydrates fuel high-intensity and long-duration activities. Protein is essential for muscle repair and recovery.

All athletes should consume nutrient-dense foods to meet their micronutrient needs. Proper nutrition will support optimal bone health, joint integrity, and overall performance for many years to come.

Proper hydration is also crucial to maintain focus, coordination, and performance during practice and competition. Especially for activities with high cardiovascular demand or in warm environments. Balancing energy intake and expenditure is essential for adult athletes to avoid unnecessary weight fluctuations and ensure they have the energy needed to perform at their best.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. This playbook will take you through my 3-step process to developing and implementing a personalized game plan for achieving your personal goals. This playbook will help you develop and implement a personalized game plan for improving athletic performance.

Subscribe to my weekly newsletter, The Healthy Green News, and receive a free playbook to help improve your health, fitness and sports performance. About Blog Holistic health Nutrition Performance Work with me Elite Athlete Training Camp Coaching Services Free Discovery Call Podcast Contact Menu.

Training and nutrition for different types of athletes. Read time: 4 minutes, 30 seconds. Also Read : 7 Factors that Influence Adult Athlete Body Composition Each type of athlete has unique needs due to the varied physical demands of their sport.

Also Read : 5 Pillars of Sports Nutrition for All Athletes As a sports nutritionist, I work with all different types of athletes to come up with a game plan that works best for them. Strength Athletes. Power Athletes. Endurance Athletes.

Team Sport Athletes. Skill-Based Athletes. Related Articles 4 Easy Ways to Maintain Fluid and Electrolyte Balance 7 Natural Brain Boosting Foods and Supplements. Flexibility and Balance Athletes. Aesthetic Athletes. Mixed Discipline Athletes. What All Athletes Have In Common August 15, One Comment.

Written by. Coach Karen. Share this post. June 13, Fuel Your Performance: 4 Essential Eating Habits for Adult Athletes. April 5, March 28, Unleash the beast with the power of protein. July 25, January 26, My strategy for determining your ideal diet and sticking to it.

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Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil. Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes.

Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball.

Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources.

Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance.

Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods. Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals.

Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance.

Most athletes benefit from developing a personal hydration plan. A general rule for training is to consume a minimum:. Four to six ounces of fluid every 15 minutes of exercise.

To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid. Best hydration choices include water, low-fat milk or percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary.

There are a few golden rules when it comes to eating on game day:. It happens the days, weeks, and months leading up to the competition. Peak performance during competition means eating nutritious food while traveling. had altered labs at their last pediatrician visit or.

As they studied athletes and underfueling they started to see that the effects of underfueling and LEA can reach beyond decreased bone health, hormone regulation, and menstrual dysfunction.

mental health seen or felt as increased anxiety for example ,. cardiovascular health ex: slowed heart rate as the body tries to preserve energy. A typical non-anxious athlete begins to struggle with anxiety.

An athlete already diagnosed with anxiety has been feeling heightened anxiety lately. The pediatrician or other medical professional has observed a very low heart rate.

The athlete has started complaining of GI issues like constipation or feeling like it takes a long time to digest food. There are delays in growth and development.

It could look like a 16 year old female athlete still not every having had a period. The athlete is complaining of extreme fatigue with exercise, weak muscles, hitting a wall. Labs come back from the pediatrician and patient has low iron levels.

The athlete gets hormone labs at their well-check visit or another visit and they find low and altered levels of specific hormones. Are they getting ENOUGH fuel each day? And then, are they getting enough of the best foods for them within those fuel choices?

Similar to what I included above, athletes with suspected RED-S typically show up in my office when:. A 15 or 16 year old competitive female athlete has not yet started her period.

An athlete has exhibited some significant weight loss or a weight plateau in the last few months to years, causing them to start falling off their growth chart. The athlete has had a sudden change in intake and food preferences. The athlete has received altered nutrition labs like iron levels from the pediatrician or other markers that may indicate dehydration or altered nutrition intake.

And, if you think your athlete could benefit from improved fueling, you can download my free Getting Started Guide HERE!

Many of my posts have an underlying theme of underfueling but I realized I have not created a post specifically devoted to this topic. If you have been following along with me on Instagram lately, or in my Newsletters, then you have seen me talk about this topic.

It has been the most asked for topic that coaches and athletic trainers have asked me to come speak on in this last year. And it is one of the top two reasons athletes have come to see me in clinic since the beginning of with probably the other one being helping them navigate nutrition in their recovery, like from an ACL tear and repair.

Although, it should not surprise me because for a time in my childhood I was absolutely another underfueled young athlete - even when I improved my fueling significantly, I was still underfueling. There must be another reason for xyz. Improved food and energy intake can have a huge impact on performance, helping the athlete achieve the muscle gains they have been working on, it can improve endurance and speed, it can improve mental focus and, a big point, it can keep your athlete in the game and away from nutrition-related injuries that can have them out of their sport for months.

Maybe you are the athlete or have the athlete who has experienced some of the signs and symptoms below but they are still performing and practicing well.

My thoughts to that are But, for how long? And, if you can perform well off not enough, JUST IMAGINE what you could do, how you could perform, the levels you could get to if you were fueling WELL. If you were fuleing your BEST. If you are talented and driven and scrappy enough to perform well off of too little fuel or the bare minimum, just think about what your body could do if it had all that it needed!!

This is not just me talking about fueling and how important it is. This concept of underfueling has actually been studied and continues to be studied in great detail. From it has developed a term call Low Energy Availability, meaning the athlete does not have enough energy available at the end of the day each day to perform all of the functions demanded of it think - exercise, studying, growth, development, breathing, eating, heartbeat, hormone cycles, etc.

It can be intentional or it can be unintentional, but either way it means that some function of the body is very likely getting powered down or compromised think loss of menstrual cycle in females, sluggish performance, fatigue, lowered heart rate, etc.

and can lead to decreased performance and injury. Further research shows us that Low Energy Availability is often the root cause of a few other medical conditions now recognized in athletes.

They all can lead to decreased performance, health problems or injury, none of which we want in our young athletes! In future posts I also want to talk more about potential reasons for underfueling - intentional vs unintentional. The reason the athlete is underfueling can have a big impact on how we help them get fueled and the projected timeline of return to optimal fueling or return to sport.

Is your athlete experiencing any of these? And, definitely stick around for future posts where I go a little deeper and provide insight into these medical conditions caused by underfuleing.

Low heart rate but must distinguish between underfuling and lower heart rate that elite athletes tend to have. How is your year starting off?

So, as we kick off this new year, I share with you what I hope will be one key practice you and especially your athlete keep in mind going into and throughout this next year…..

Some have sustained an injury, some have recurring injuries, some are struggling with body image related to their sport and some simply want to learn about sports nutrition so they can make food and fueling decisions on their own to improve their training and performance.

Let me share a little more…. So many athletes have walked into my office over the last year due to injuries like stress fractures.

Many are runners. Some play soccer. Some run and play soccer. Some are dancers. Some are gymnasts. Some play lacrosse. These injuries are not exclusive. Some are new to the sport and quickly take to it and some have been playing since they were six years old.

Either scenario, they have recently been ramping up their mileage or hours in the studio or the gym or decided to play for school and club. During our conversation in my initial session I ask my usual questions about training schedule and level, food allergies, recent labs and appetite, specifically if there has been a change in appetite or intake over the last year or so.

Now PAUSE for a moment, as the sports dietitian I have already seen a big red flag. Did you see it? It was the fact that there was no change in appetite or intake over the last year or so. I know I did as a young adolescent athlete. our athlete consumes if at the end of each day, day after day, they are at an energy deficit.

Only when they are fueling enough will specific fueling strategies put in place be most effective. This is what I intend to help you with this year.

Over the next few months I plan to shed some light on underfueling. I saw this a lot in I saw injuries that could have been prevented if the athlete was optimally fueling. And the thing is, so much of it was unintentional. A lack of awareness of how food needed to change along with the athletes training and involvement in sport.

So, I share this with you today and shed a little light on what to expect in the months to come. Follow along my newsletter sign up HERE , on my blog, on Instagram taylormorrisonRD or on Facebook Taylored Nutrition, LLC where I will continue to share content with you and hopefully create more ease and understanding when it comes to fueling the young athlete.

I know fueling can be really hard in different seasons for a variety of different reasons. There are other big topics I want Taylored Nutrition to cover this year such as: factors around recovery after injury, supplement use in YAs, energy drinks and more.

But as we get started, this topic of underfueling unintentional and intentional is where I want to start. Our Winter Parent Group Chat will be held virtually on Thursday January 25th at pm CST!

This is a great chance to discuss some basic nutrition info to know for fueling the young athlete with a registered sports dietitian me and other parents of young athletes. You can learn more about these by reading this blog here or reading more here. If you would like to join us this month to kick of the year, you can REGISTER HERE!

com or send me a DM on Instagram taylormorrisonRD. I would love to hear from you! How is it going? As my children are getting older it has become such a source of joy to see the holidays and the celebration of family traditions through their eyes. This time is a mix of fun and excitement and I do my best to prevent it from creeping over into overwhelming.

I have seen young male athletes typically between ages 12 and 17 years old with this request numerous times over the course of this past year.

They have been in all different sports, which has been interesting and a fun challenge for me to work with, some have sustained an injury and are working through their recovery and others are healthy and well but going about changes in not the best way.

However, despite these differences, they have one thing in common and that is the main reason they have come to see me is because they want to increase or maintain muscle but decrease body fat.

We have to remember, however, that young athletes are not just little adults. With this specific scenario there is a lot to consider and, I think, a lot to unpack so I want to outline that for you today. Here are my thoughts when it comes to body composition change goals in young male athletes.

First, how old is this athlete AND what stage of development is the athlete in? Remember that boys can begin puberty at different ages. It is not the exact same for each athlete.

Second, is this an appropriate goal for this athlete? Does this athlete already show signs or have risk factors for disordered eating or an eating disorder? The above could sound extreme, but I know and have seen the damage and hurt and pain that eating disorders cause, not only on the athlete, but also on the family, the friends and all involved.

We want to avoid these AT ALL COSTS. To me, this means even if it looks like changes take longer or the athlete competes in a different weight class than he may like.

We know from the scientific literature that as males go through puberty their hormone shifts involve an increase in the production of testosterone I am, of course, wildly oversimplifying their hormonal cycles here but this is the main thing I want to point out today.

As they go through puberty and reach adulthood, their bodies start to naturally build more muscle and their body fat decreases different from females whose hormonal shifts wire their bodies to store more fat. We also know through recent research on the Male Athlete Triad and Relative Energy Deficiency in Sport RED-S that underfueling, ie not providing the body enough daily calories and therefore under consuming micro and macronutrients, like carbs and fats , can set a young male athlete up for many complications including, but not limited to: compromised bone health, illness, GI complications, altered cardiovascular functioning, and endocrine dysfunction, including altered hormone production.

That said, as a young male athlete, you really want to be careful with any extreme body composition change attempts. Puberty could actually work in your favor if you let it. In general there are always exceptions and everyone is unique , children will have phases of childhood where they may have more fat on their bodies and that is ok!

Their bodies need everything to allow them to have their growth spurts and to start puberty. If you get nervous about body fat at a young age and start to take measures to decrease that, there is a chance that you could mess with hormones, delaying puberty and delaying those hormonal changes that could actually help you reach your goals.

Make sure the protein in the meals and snacks are complemented by quality carbohydrates like fruits, vegetables, and whole grains. Include fat as an accompaniment to the meals and to snacks, as desired. Ok, I hope this information I provided today has been helpful for any young male athletes already wanting to make body composition changes for sport.

Be patient and work with your body as you get older. The best results that can support best performance for the long-run do not happen overnight. It takes time, patience, dedication and accurate information and understanding. There is a lot that goes into optimally fueling a high-level athlete and different factors to think about in each stage and season of sport, of school and of growth and development.

These are unique young people with unique needs, unique food preferences, unique thoughts and feelings about their bodies and unique thoughts and feelings about food.

Whew, so, where the heck do we even start when it comes to fueling our young athletes? Do we focus on meal composition? Do we talk about macros? Do we talk about micros? Do we focus on timing? Do we follow a popular diet trend? Do we talk about body image? There are a lot of equally important topics to discuss, so what takes priority?

I reflected on 1 what topics I brought up the most 2 what topics parents or athletes may have brought up the most and 3 where many of my athletes end up starting, regardless of the reason they are there to see me. I brainstormed and took notes and landed on what I think is a really great place for young athletes to start.

Then, I went one step further, allowing myself to do something I love, and that is create, and compiled all of that content into a new free product!

So, here it is! I hope you find it helpful! As always, feel free to reach out to me any time with questions by commenting on this post below or sending me a DM over on Instagram taylormorrisonRD. Ready to get started improving your fueling?

Download your FREE Getting Started Guide to a Well-Fueled Young Athlete! Did you read my last post or see my social media posts about my new Small Group Parent Chats virtual or in-person?

If so, we use this Getting Started Guide as our starting place and then jump into more detail or onto totally new topics from there!

Last week I got the opportunity to do something really fun! I got to spend about an hour and a half with a group of about 6 moms talking with them about nutrition for their young athletes. It was super casual, there was wine, we talked about nutrition, we talked about parenthood in general.

It was fun for everyone in attendance. This was a chance for me to share some foundational sports nutrition information specifically pertaining to children and adolescent athletes - things that I really wish all parents and their young athletes knew.

It was also a chance for these moms to ask me any questions they had, whether they centered around my basic topics or not. These moms had kids in a variety of sports at different ages and it was such a great discussion!

It was so fun and I got such positive feedback that I have decided to offer more of these! So, if this is something that interests you, here are the details…. Please note: this is not a time to get detailed specialized nutrition recs or meal plans for your kiddos.

However, you will leave with a good understanding of the general needs of your athletes, the different nutrition needs of young athletes vs adult athletes, and what products out there are better options for your young growing athletes.

If you are interested in doing something like this with other parents, please let me know by completing the form HERE! You can create your own group with parents from a team, or it could be a group of friends who all have young athletes in various sports, or you can ask to be added to a group independently.

Do you have a group of 8 to 10 people who want to participate? Have questions about these session and want to chat with me? You can find me on Instagram taylormorrisonRD OR send an email to taylor taylored-nutrition. Good morning! Well, on a personal note, our kids have started waking up very early in our household.

Our 3 year old who has always been the best sleeper and slept easily until 7 or 8am is now coming in our room at 6am and takes five tries to get to bed at night.

With that said, time to work has been limited and so this blog will be short. However, I really wanted to get some content out to you that I feel is important as many athletes are well into their season.

And that content is around weight loss. I work with and hear from many of you who are struggling to keep your athletes well fueled now that sports have really ramped up and school is in full-swing and maybe your athlete is involved in additional activities outside of their main sport. Today I am going to share a post that I actually wrote a year ago on this topic.

We know that weight loss is a sign of underfueling often unintentionally for this busy athlete population which can lead to consequences in health and performance and so we want to try and reverse the trend as quickly as we can. Also, I got to speak on the topic of underfueling yesterday with a sports medicine center that I work closely with.

If you are interested to learn more about the signs and symptoms of underfueling, I would highly recommend watching the recording. I plan to link to it in my last newsletter of the year. If your athlete is struggling with weight loss this season, please give this post a read….

Initital steps to take to stop the weight loss and get your athlete well-fueled for their season. If you work through the tips here and still are needing more, I am always happy to chat about working together.

Did you know there is a Taylored Nutrition newsletter?! Yes, there is! I created it as a way to stay in touch with my clients, followers and those I have spoken with at various speaking events. Today I wanted to use this space to share a little bit more about the newsletter, why it can be a valuable resource, and give you the opportunity to subscribe if this is something you think would be helpful for you.

So, with that said, what is the Taylored Nutrition newsletter and how could it benefit you? The newsletter is three things that I think we could ALL use right now….

There is so much nutrition content out there! I know from talking with past clients that it can be hard to know what you should listen to and who you should follow. Honestly, I have never loved social media that much.

And, in case you still have hesitancy, I also have professional credentialing and state licensure that demands I meet a code of ethics in all the ways I practice. Email us at taylor taylored-nutrition.

com and ask to be signed up for the newsletter with your preferred eamil address. Yes, you may unsubcribe at any time and, of course, re-subscriber if you find it valuable later.

What if I have questions about any of the content? If you ever have a question about an article, recipe or resource, you can email us at taylor taylored-nutrition.

com OR you can find me on Instagram taylormorrisonRD and send me a DM! I hope this gives you a good picture of our quarterly newsletter and answers any questions you might have.

We would love to see you join and stay connected so that we can best serve you as you support your young athlete.

I recently got to speak with a high school cross country team to help prepare them for fueling well during their season this fall. I loved talking with this group. I was a runner myself growing up who struggled to fuel well.

In fact running cross country is, partially, what lead me to study nutrition and become a sports dietitian. Nutrition plays such a big role in the performance and health of an adolescent runner.

In putting my talking points together for this group, I knew I wanted two main outcomes: 1 understand the VALUE of optimal nutrition for performance and injury prevention and 2 Understand basic nutrition fundamentals so that they can put together great meals and snacks throughout the day each day that support not only performance and injury prevention but also growth and development.

Sounds kind of fancy, but what the heck does it mean? So, I decided to spend a chunk of my talk defining these terms and then decided that I really think this deserves a post of its own here on the blog. So many athletes are starting school this week or next week or they started last week. We tell our athletes we want to see them incorporate good fueling strategies, but what does this mean?

What is the priority? Where should our athletes start? This is the foundation of a good fueling plan for young athletes. If young athletes are not getting enough total food at the end of each day every day, they are 1 definitely not going to perform at their best and 2 putting themselves at big risk of injury.

Injuries, like stress fractures, are serious and can take an athlete out of sport for months. Getting enough calories at the end of each day is a big first step in the prevention of this particular injury.

After focusing on getting ENOUGH total food each day, young athletes can think about the form in which they are consuming and meeting those energy needs. Are they including carbs, protein and fat? An athlete deficient in carbs is likely going to be a super lethargic athlete.

The athlete could also experience moodiness, muscle cramps or hitting a wall during practices and meets. An athlete needs protein spaced throughout the day to aid in things like muscle recovery, building and repair of any little tissue wear and tear that naturally occurs after workouts, or preventing illness.

Remember to space the protein in moderate amounts vs trying to get a ton at one meal. Next athletes can focus on those smaller but still very important nutrients. I typically focus on calcium, vitamin D and iron in the beginning because research and clinical practice has shown that these aid in performance and bone health in young athletes.

One reason I tell my athletes to focus on whole foods vs supplements is because if we focus on the protein powders, the shakes, the bars, etc. we could be falling short on these super important micronutrients found in whole foods that keep our bones strong and energy levels up! This top part of the pyramid, in my opinion, is like the icing on the cake.

Once young athletes shows me they understand and can implement the first three tiers, then we get to focus on timing. This is where real strategy comes into play and we talk about how to build the meals and snacks and where to put them based on timing of practices, warm-ups, games, meets and performances.

And, when looking at overall big-picture performance and injury prevention for the child or teen athlete, timing is irrelevant if the athlete is not eating enough each day and therefore deficient in macro or micronutrients.

Adequate nutrition timing will make the biggest impact in a well fueled athlete! I hope you find this helpful as your athlete heads into a new school year and another season of sports. As always, please reach out to me with any questions or if you would like to schedule a call to chat about working together.

Ok, guys. So many athletes that come to see me skip school lunch! I hope you find this helpful as we enter a new school year! In many ways kids and teens are resilient. We know they tend to bounce back faster after illness or injury than adults.

However, nutrition, or I should really say, a lack of proper consistent nutrition, in my pediatric nutrition experience, is not something that their bodies are more resilient with.

Why is this? It is because:. Their young bodies may only be able to utilize a certain amount of a nutrient at once, a lesser amount than an adult body. An example would be protein. It may use additional protein for other needs of the body but not to build muscle. And the rest may be stored or broken down and gotten rid of by the body.

It is counterproductive because…. This extremely long period of time without fueling the body can cause the body to use protein for fuel ie, break down muscle because carbohydrate stores have been depleted. This can hinder goals of improved strength and muscle gain. This can of course lead to possible injury and certainly decreased performance during games and competition.

On a more health-related note, we all want balanced blood sugars. Getting that mid-day meal helps balance blood sugars. Low blood sugars can cause someone to feel lightheaded and dizzy, it can make it hard to concentrate and it can enhance feelings of anxiety.

So, not only does it help with performance, but eating consistently throughout the day can also be helpful in managing anxiety as well as supporting academic performance.

Most young athletes that I see are a trying to improve performance b working on recovering from an injury or c trying to build lean muscle. While some athletes may at least grab a snack, I remind them that having a small bag of pretzles or chips is not sufficient. A missed meal is a missed chance to fuel the brain and the body for a later practice or to help recover the body after an earlier practice and eating a meal twice as big at the end of the day is not going to make up for it.

They would rather study, finish an assignment or hang out with their friends during lunch. They are struggling with disordered eating behaviors that limits their ability or desire to eat during lunch. Trying several hearty, sport-supporitng snacks throughout the day during lunch and between classes.

you have to do the work and that includes EATING. Eating is just as important as practice, conditioning, cross-training and sleep! They can eat school lunch or they can eat a lunch from home, or, in some cases, they can have a bunch of larger snacks throughout the day in place of the one meal, but not eating is not an option.

This would be a great reason to start packing a lunch. And pack foods that are easy and convenient to eat while studying, working on an assignment or hanging out with friends. But if your athlete is struggling to eat lunch because of disordered eating thoughts, I highly encourage you to find a dietitian specializing in eating disorders and connect with a counselor that specializes in eating disorders quickly.

This is a hard block and can take time to work through. Need help fueling your athlete this fall? You can follow me on Instagram at taylormorrisonRD for more info and tips or you can reach out to me to schedule a call and see if working together would be a good idea! Do you feel like you hardly see your athlete?

Regardless which sort of schedule your athlete follows, with this time-consuming commitment to sport it can be really really difficult to get a good fueling strategy in place and meet the high nutrition demands of sport.

I see this as a roadblock with so many of the athletes that I work with and so today I wanted to take a little time and give you 5 nutrition principles along with actionable strategies that your athletes can start putting into practice now to help them optimize their intake when they have a super packed schedule that makes it hard to fuel well….

Have your athlete go with you to the store to pick out different snack-type items that he or she can have on-hand in a lunch bag throughout the day for easy fueling. These should be from a variety of food groups so that the athlete is getting a variety of nutrients and energy sources throughout the day.

Need help strategizing how to mix and match? Grab a copy of my Sports Snack Survival Guide! DM me on Instagram or email me at taylor taylored-nutrition.

com to grab a copy! Because they are snacking, they need to eat more often than if they sat down for a larger more balanced meal. of the athlete. I help my athletes put together a lot of fueling meals and snacks that they end up doing really well with and feeling really good about.

Many of them are surprised at how simple and basic the meals and snacks are! When it comes down to it, your athlete needs carbs from a variety of food groups to keep those energy stores up. These should be in each snack and meal.

Alongside it, depending on when the snack falls in relation to a practice or training session, there should also be some protein, some fiber and some fat. And while the athlete may have to rely on lots of snacks some days, they should make sure one or two meals is still a part of their day.

That could be a great breakfast to start the day or a great dinner with family or friends to end the day. Smoothies can be a great way to pack in food group variety and energy that is easy and quick.

Water is still super important to keep those energy levels up and optimize performance. We want the athlete to be drinking throughout the day. As always, reach out to me if you have any questions or concerns regarding fueling your young athlete. I would love to chat! I love navigating the extra level of complication that surrounds children and adolescents when it comes to nutrition.

I love that you have to take more into consideration when treating and making recommendations for children and teens because the body and brain are still in such rapid phases of growth and development.

I love understanding how the bodies of child and teen athletes are different from those of adults and, therefore, cannot be treated and guided as such.

I hope you find this helpful as you continue to fuel your young athletes. Children are more efficient at using fat for energy. It is not until going through puberty that they become more efficient at using carbs like adults.

Those pre-race carb-loading dinners are more for camaraderie than actual help with fueling. It does not mean you have to load up on fats either, but it does mean that foods with fat should certainly be present in their meals or snacks. All of this means that kids and adolescents do not sweat as much as adults to cool themselves and, therefore, do not lose as many electrolytes as adults do with exercise.

Putting into practice … Keep this in mind before buying expensive electrolyte supplements or sports drinks for your athlete. What could seem like a harmless small reduction in calories or a shift in food choices to a young athlete could mean a period of unintentional underfueling that decreases performance, puts the athlete at risk of injury, or, if long-term, delays growth and development.

I like to encourage athletes to listen to their body unless they are already chronically underfueled but that is a separate post for another day. They may be extremely hungry one week or one month and need a little or a lot more food. Then the following week or month their appetite is lower.

Supplement benefits may not apply. Even if the supplement is third party tested, that does not mean it is proven to be effective or recommended for use in kids and teens. Putting into practice … Always keep this in mind when thinking about protein or other supplements for the young athlete.

Working as a pediatric sports dietitian merges the specialty of pediatrics and the specialty of sports. I know it can be confusing to sort through all of the nutrition information and product recommendations out there, which are mostly geared towards adult athletes.

I would love to schedule a call and chat to see if working together would be a good next step. I have worked with a lot of teen male athletes over the years who have come to me with weight gain and muscle building goals. They are typically football players but have also included athletes in soccer or baseball or a few other sports.

They want to build muscle but either a are not sure where to start so have not yet started making changes or b have been trying to build muscle for months but without much of a plan or direction and are not seeing the desired gains.

They most often get to me at a point of high disappointment when they feel like giving up or they are thinking about turning to supplements. I know that it can be so tough for these athletes! With all of this being said, I thought now was the perfect time for this post. And for many athletes, summer is the off season, a time when many athletes I talk to are working on changes in preparation for fall and the start of school and their sport.

Keep in mind, these are only the nutrition components. Certain exercises, like resistance training, as well as sleep and other good habits are important to seeing gains in muscle.

This is because he does not yet have the hormones for those big muscle gains that he may see in his favorite collegiate or professional athlete, or even in an older teammate. It might be hard for some young athletes to hear, but it is always important to set realistic expectations as you get started and take changes and goals step by step and year by year.

He is not consuming enough total calories throughout the day. He is not consuming enough protein throughout the day, spaced out evenly between meals and snacks.