Nutrition and Wellness for Athletes

Electrolyte Replacement Options

Electrolytes are essential elements found in the foods we eat. When you work out or get sick, you lose electrolytes faster than you replace them. Essential elements like potassium and sodium, and to a lesser degree magnesium and calcium, are needed for the body to function properly. In most cases you can replace these elements by consuming the right foods and drinks.

Recommended Hydration for Athletes

In this PDF you'll learn tips on how to hydrate for athletes. Examples would be: Two hours before exercise, athletes should consume 16 ounces of water; Thirty minutes before exercise, athletes should intake another eight ounces to prepare themselves for activity; Because athletes are sweating out important fluids, they must replenish them by drinking eight ounces every 20 minutes. Check out the PDF for more great tips on Hydration for Athletes.

Quick and Healthy Team Snack Ideas

What parent hasn't struggled with what to bring the team for a snack during practices or games? As tempting as it is to bring a sugary snack that the kids will go crazy over, it is important to remember that the purpose of a half-time or post-game snack is to replace the nutrients that your child has used up during their game. Check out this PDF for snack and pledge card and healthy snack ideas that kids still dig (just don't tell them they're 'healthy' snacks!). Check out this nutrition for youth athletes for helpful information.

Sports Nutrition Myths and Facts

Learn the truth behind some common nutrition myths such as: My kid is active, so it's not a problem if he has an unhealthy snack after the game; My kid works hard and did well at the game, so I want to reward her with a treat; Only "health nuts" would insist on healthy snacks during and after games. Check out more Nutrition Myths and Facts on this PDF.

Consumption of Sports Drinks by Children

Over the past three decades, U.S. children and adolescents have significantly increased their consumption of sugar-sweetened beverages (SSBs). The per-capita caloric contribution of SSBs to children's and adolescents' diets increased from 204 calories per day in 1988–1994 to 224 calories per day in 1999-2004. Adolescents now obtain 10 percent to 15 percent . . . Learn More from this PDF.

Hydration: Not Just for the Athlete

Morning cup of coffee, an afternoon soda and another for dinner? This routine
seems to be more and more common, but in the words of Bobby Boucher,
"Water is Better!" Two Thirds of the human body is made up of water, yet many
people still do not understand the importance of properly hydrating throughout the
day. Every cell and organ in your body . . . Learn more here (PDF).

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