Nutrition for Athletes Part 2 05/05/20
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My local district is:
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Cinco de Mayo
Taco Tuesday
When to eat:
Breakfast, no matter when you have it, has to be the healthiest meal of your day.  Remember that you are growing humans and you just went 9 hours (at least, since you ideally just slept for 9 hours) without fuel.  What do you normally have for breakfast and will you adjust that after learning about nutrition?
How often should a growing athlete eat and what makes a healthy snack?  (Think about processed sugars like fruit snacks, vs an apple or a banana, and how each might affect you.)
What is your pre-workout snack?  Is it mainly carbohydrates?  Does processed pasta and goldfish crackers count as a proper pre-workout snack?
What do you eat right after practice and what do you need to include in that snack that's different from your pre-workout snack?
Why is a steady wave of whole foods important for overall health and energy access?
Do you feel like you are already in a basically pretty good place in your nutrition routine or do you think you need to make some changes?  If you feel you need to make changes, what would you adjust?
Power Hour
What is "Power Hour"?
What's an example of a pre-workout snack that you would LIKE and your body would feel good with?
What's an example of a post-workout snack that you would LIKE and your body would feel good with?
If you need to eat your post workout snack as soon as possible after practice, it probably means you're going to have it while you are still at the pool or as you get in the car for the drive home.  What can you pack and when can you take the time to pack it to make sure it's ready for you right after practice?
Your post workout snack is not your dinner.  When do you eat your dinner after practice?  You might have two half dinners, one after school and one after practice.  What is the best plan for your family?
Energy Balance
What are calories?
What happens if you don't get enough energy during the day?
How do you put on lean muscle mass?  How would you lose body fat?
Whats the difference between meals and snacks?
I don't think we can go any farther without talking about body image.  Here's a whole bunch of elite athletes talking about their body image.
Here's another great video on an elite athlete and body image and purpose, this is a fantastic perceptive:  https://www.shape.com/celebrities/interviews/katrin-davidsdottir-body-image-crossfit
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Your body is your vehicle to do all sorts of things, thank your body for serving you as much as it has so far and then think about what you want it to do for you.  How will you HELP your body be there for you and be partners with your body (instead of adversaries)?
Picture the body you wish you had (if it's not the body you have now).   Are you looking for a miracle (you are hoping to be 6 feet tall and both your parents are 5'2")  or are you looking to create something (I want a stronger core so I can have more control of my body when I move)?
What kind of nutrition would help your body feel nourished and respected so that you can create the body that will serve you in what you want to do?
Do you say things that might make others feel embarrassed or not good enough in their bodies?  For instance, if you and your friend are body shaming someone else, your friend probably feels less safe around you because they know you're a "judger" instead of an "accepter".  Do you say the same things to yourself?  What are you hoping to gain by doing that?
What kinds of things can you say (or NOT say) that might encourage others to feel accepted in their bodies?
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