Eat Like a Champion: Performance Nutrition for Your Young Athlete

JILL CASTLE MS, RDN, CDN, is a registered dietitian and child nutrition expert. A contributor to SportingKid magazine, a representative to the Youth Sports Safety Alliance, and the mother of four young athletes, she writes about sports nutrition for websites and sports organizations. She is the coauthor of Fearless Feeding.

• 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