Nutrition 101
Every year, I set aside an hour to engage the girls in a discussion about nutrition from a foundational, scientific viewpoint. With a minor in nutrition from Bellarmine University, I approach this subject with great care, both in my message and delivery, aware that they will take in and act on what I share! Here are some terms I consciously avoid:
"Calories": Instead, we refer to it as "energy." After all, calories are determined by burning food in a lab!
"Good / Bad": We describe foods using phrases such as, "This food offers more benefits... This food lacks substantial value."
I also steer clear of using numerical values.
We explore what each macronutrient is and how our bodies utilize them. Additionally, we emphasize the importance of consuming whole foods (not the store), which are defined as foods that come from the earth. I often explain it like this: “If it grows from the ground, runs on the ground, flies in the sky, or swims in the sea.”
Please refer to the links below for printable PDF versions of my "Nutrition 101 Outline" and "When and Why: Food for Athletes."
I could go on forever but here are some bullet points :)
Your athlete should have at least three meals a day, each containing all three macronutrients. I refer to this as "your three non-negotiable meals and three non-negotiable macros." This approach not only ensures that your child receives all the essential nutrients for their developing bodies but also helps counteract the harmful influence of diet culture that many adults encounter online (such as Keto, Fasting, etc.).
Glycogen stores can deplete after about 90 minutes of high-intensity exercise. Carbohydrates are broken down and stored in our muscles and liver as glycogen, which our bodies efficiently use for energy during such activities. When glycogen levels are low, the body starts burning muscle for energy, which is something your athlete wants to avoid as the goal is to build strength. Sports drinks and snacks during extended practice sessions can help maintain energy levels.
Encouraging whole food sources will optimize vitamin and mineral absorption, promote a healthy gut biome, and enhance overall performance.
Youth athletes should not be consuming energy drinks due to the high level of caffeine often in these drinks. Athletes should turn to proper fueling for energy, not caffeinated energy drinks.