Anita Bean's Sports Nutrition for Young Athletes

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

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• Medicina popular e saúde
• Formação e treino desportivo
• Preparação física e dieta

nutrition; athlete; exercise; healthy living; training; protein; food plan; performance; weight gain; competitive sport; baking; vegetarian; vegan; recovery; BMI; energy; calorie counting; guide; recipes; practical; tips; sportsperson; kid; child; teenager