Because I counsel young athletes, I work with a lot of parents and families. Most parents have very specific questions about fueling for sports. They want to know what to eat before an event, how much to drink during a game, and what the best meal is for recovery.
In early chapters you learned why you need to incorporate each of the macronutrients (carbohydrate, protein, and fat) into your meal plan. Now, you need to make sure you understand which foods fit into each category.
When two of my kids were in third and fifth grades, they both had early school lunch periods and came home from school extremely hungry. They did not need an after-school snack; they needed a meal. My solution was to serve dinner at 4 p.m. and then a mini-meal around 7:00 p.m.
Fueling Young Athletes stresses the importance of balanced daily
nutrition as part of an overall eating plan for health, growth,
development, and sport performance and shows how to implement that plan.
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Young athletes are always on the go. School, family, and sports eat up a lot of time. For parents and coaches, it can be a challenge to make sure kids are eating healthfully enough to perform at their best on and off the field. Fueling Young Athletes provides the help you need.
In this practical guide, Heather Mangieri—a sport dietitian and mother of three active kids—breaks down the nutrition needs of young athletes and explains what the latest research suggests. You’ll analyze current eating habits and preferences and how and where these can be improved. You’ll learn how healthier meals and snacks can equate to improved performance while still being convenient and appetizing.
Fueling Young Athletes addresses the issues that families and athletes most often face, such as late-night practices, inconvenient school lunchtimes, demanding tournament schedules and travel leagues, and lack of sleep. Best of all, you’ll find a collection of easy recipes for smoothies and sport drinks, all with common ingredients and nutrition information.
Weight management, supplementation, fueling, hydration—it’s all here. Fueling Young Athletes is practical and realistic. If you are a parent or coach, it’s the one guide you should not be without.
Part I Sports Nutrition for Today’s Athlete Chapter 1 Building a Champion Chapter 2 Day-to-Day Nutrition for Healthy Growth
Part II Nutrition Needs for Sports and Individual Goals Chapter 3 Fueling and Hydrating for Your Sport Chapter 4 Adjusting Body Composition to Reach Your Goals Chapter 5 Fueling Your Game Day Performance Chapter 6 Understanding Supplements Chapter 7 Identifying and Dealing with Disordered Eating
Part III Customize Your Sports Nutrition Plan Chapter 8 Creating Your Personal Plan Chapter 9 Breaking Down Healthy Eating Barriers
Part IV Recipes Chapter 10 Liquid Fuel Recipes Chapter 11 Solid Fuel Recipes
About the Author
Heather Mangieri, MS, RDN, CSSD, LDN, is an award-winning food
and nutrition expert, registered dietitian, and board-certified
specialist in sport dietetics. She is the founder of Nutrition CheckUp,
a nutrition consulting practice with expertise in sport nutrition,
weight management, and disordered eating. She consults with a variety of
clients, including casual exercisers, competitive athletes, and families
looking to eat well while navigating busy schedules. She specializes in
helping active adolescents eat well for proper growth, development, and
Since 2010 Mangieri has been a national media spokesperson for the
Academy of Nutrition and Dietetics. She has built a reputation for
delivering evidence-based messages in sport nutrition, adolescent sport
nutrition, weight management, ergogenic aids, dietary supplements, fad
diets, and lifestyle modification. Mangieri frequently writes about
sport nutrition, including in the professional publications of the
National Collegiate Athletic Association and the Academy of Nutrition
and Dietetics, as well as in Stack magazine and Food and Nutrition
magazine. She has been quoted in hundreds of national publications,
including Fitness, ESPNW, ESPN Kids, Runner’s World, Women’s Running,
Women’s Health, Men’s Fitness, Men’s Health, New York Times, Chicago
Tribune, Los Angeles Times, and USA Today. In addition to
national recognition, she has a strong local following, appearing
frequently on KDKA Pittsburgh’s show Night Talk.
Mangieri speaks regularly to athletes, consumers, and professionals
about sport nutrition, dietary supplements, weight management, and
disordered eating. In June 2014 she spoke on disordered eating in
athletes at the first Eating Disorders in Sport conference and spoke on
the same topic at the 2015 annual meeting of the Collegiate &
Professional Sports Dietitians Association.
In 2008 Mangieri was recognized as Pennsylvania’s Young Dietitian of the
Year. In 2012 she received the Keystone award in recognition of her
leadership in demonstrating outstanding professional standards to serve
and advance the aim of Pennsylvania dietitians. She serves on the
executive committee of Sports, Cardiovascular, and Wellness Nutrition
(SCAN), a dietary practice group of the Academy of Nutrition and
Mangieri studied human nutrition with an emphasis on research at
Pennsylvania State University, earning a BS degree in 1996. She earned
her master’s degree from the University of Pittsburgh in wellness and
human performance in 2007. Before entering private practice, she was an
instructor at the University of Pittsburgh in the department of sports
medicine and nutrition and a part-time faculty member in the department
of exercise science at Chatham University, teaching nutrition and
exercise classes to undergraduate students.
She lives in the Pittsburgh metropolitan area.
"Fueling young athletes is certainly a topic that deserves more
attention from parents and coaches alike. Too many kids endure needless
fatigue. Don't let your child be one of them!"
“Heather Mangieri excels at helping athletes, parents, and coaches
understand the healthy habits that allow young athletes to succeed and
perform at their best.”
Donald Hooton Sr. -- Founder and President, Taylor Hooton
“Heather Mangieri is not only a sport nutrition expert, but she’s
also a parent of active kids. She knows how challenging it can be to eat
right when managing crazy schedules, multiple practices, and travel. She
shares her extensive experience here through practical, realistic
nutrition guidance that every athlete and parent can use.”
Dawn Jackson Blatner, RDN, CSSD-- Author of The Flexitarian
Diet (McGraw Hill), Winner of ABC hit TV show My Diet Is Better Than