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Advanced Youth Sports Nutrition Center

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Expert Tip

  • Healthy Weight Loss Tips

    1. Educate your child about the harmful effects of unhealthy weight-loss practices and that too-rapid weight loss or by restricting calories, lean muscle mass will be lost, which can negatively affect athletic performance.

    2.  Remind your child that weight is not an accurate indicator of body fat or lean muscle mass.

    3.  Remember that gradual weight loss (not more than 1.5% of total body weight or 1 to 2 pounds each week) is best.

    4.  A 2,000 calorie per day diet is appropriate for most athletes divided divided between carbohydrates (55% to 65%), protein (15% to 20%) and fat (20% to 30%)

    5.  Consultation with a registered dietician with experience working with athletes is recommended.

    5. For sports that do not require mandatory weigh-ins (e.g. gymnastics, swimming, track), your child's coach should not be discussing weight or weight loss with your child or teen.

    6. In sports with mandatory weigh-ins (wrestling, rowing), discourage harmful weight-loss practices, encourage competing at weight appropriate for their age, height, physique, and stage of growth and development.

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  • What Do Olympic Athletes Eat For Peak Performance?

    Four-time Olympic hockey medalist, Angela Ruggiero, talks about what she eats to get ready for the big game and talks to sports nutritionist, Nancy Clark about the importance of fruits and vegetables in an athlete's diet.

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  • Protein Bar Review
    With the start of school and the fall sports season comes the usual scramble by parents to find a nutritious snack to throw in their child's backpack or sports bag before they go off to school.  We've reviewed 9 high protein options that will help ensure that your young athlete has a nutritious snack that will give her the energy she needs for after-school sports and isn't tempted to hit the vending machine in the cafeteria for the empty calories of a candy bar.
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  • Nutritional Advice for Endurance Athletes During Training

    Training for and competing in endurance events like cross-country running and skiing, triathlons and bicycle racing significantly lowers muscle and liver glycogen stores. Muscle glycogen depletion is a well-recognized limitation to endurance performance. Athletes who train exhaustively on successive days must consume adequate carbohydrate and calories to prevent the cumulative depletion of muscle glycogen. Here are some nutritional recommendations for endurance athletes.

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  • Protein: Important Part of Youth Sports Diet
    Like carbohydrates, protein-rich foods are also an important part of a youth sports diet. While it is true that young athletes have an increased need for protein due to the demands of their sports and the fact they are growing, most tend to consume more than they require.
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  • Endurance Sports Nutrition Frequently Asked Questions
    Endurance sports athletes can improve performance by consuming a variety of carbohydrates during exercise and a balance of carbohydrates and protein after sports as part of a training and recovery diet.
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