007 - Nutrition in Teen Athletes
This episode is all about talking to your teen athlete about what she eats. We both have teen athletes and are passionate about helping our daughters fuel their bodies so they can perform their best. 
 
  1. Say no to diets. 
    • What happens when teen athletes don’t eat enough
      • Female Athlete Triad Syndrome
    • Tips to make sure your teen athlete gets enough food
  1.  Eat to fuel your body. 
    • Carbs, Fats, Proteins – all necessary, all good. 
    • Fueling before and after a workout
  1. Be cautious of supplements.
    • Risks of different supplements
 
 
Pre-Workout Recipes and Snacks  to fuel your athlete’s body:
 
Power Bites
1/2 cup Honey
1 cup almond or peanut butter
1 1/2 cups rolled oats
3 servings chocolate protein powder
1/2 cup unsweetened coconut
1/4 cup hemp hearts or chia seeds (optional)
1/4 cup mini chocolate chips (optional)
 
This recipes is really basic, so feel free to change it up to your tastes. Mix all ingredients in a medium bowl or stand mixer and roll into tablespoon sized balls. 
 
Healthy Breakfast/Snack Cookies  (From Mel’s Kitchen Cafe – see Resources)
YIELD: 15 COOKIES
PREP TIME: 15 MINUTES
COOK TIME: 18 MINUTES
TOTAL TIME: 33 MINUTES
 
Ingredients
  •  2 1/2 cups (8.75 ounces) oats (see note for quick vs old-fashioned)
  •  3/4 cup (6.75 ounces) creamy peanut butter (see note)
  •  1/2 cup (4 ounces) mashed banana, about 1 medium (see note for substitutions)
  •  1/4 cup (3 ounces) unsweetened applesauce
  •  1/4 cup (1 ounce) flaxseed meal
  •  1/4 cup honey
  •  3/4 teaspoon salt (I use coarse, kosher salt)
  •  1/2 teaspoon ground cinnamon
  •  1 cup raisins, chocolate chips, craisins, chopped nuts or other add-ins
Instructions:
  1. Preheat the oven to 350 degrees F. Line baking sheets with parchment paper and lightly grease with cooking spray. Set aside.
  2. In a large bowl, combine the oats, peanut butter, mashed bananas or pumpkin, applesauce, flaxseed meal, honey or syrup, salt, and cinnamon. Mix until mostly combined.
  3. Stir in any add-ins and mix until evenly combined.
  4. Drop by large spoonfuls onto prepared baking sheets (I use a #20 cookie scoop which is about 3 heaping tablespoons). The cookies won’t spread while baking so they can be spaced about 1-inch apart. Flatten each cookie dough mound into an even disc about 1/4-inch thick.
  5. Bake for 15-18 minutes until golden but still soft. {You can bake longer for crunchier cookies.}
 
Other great snacks before a workout:
 
-Peanut Butter Toast
-Apple Cinnamon rice cake with peanut butter 
-Bananas with peanut butter or nuts
-Ants on a log (celery with PB and raisins)
-Yogurt parfait
-Fruit Smoothies (throw some spinach in there!)
-Whole grain toast with lunch meat
-Sandwiches
-Hard boiled eggs and fruit
-Cottage cheese and fruit or Cottage Cheese and avocados 
 

RESOURCES: