Introduction

Nutrition Is the Secret Weapon

Nutrition and the Young Athlete

Why You Need to Eat Like a Champion

Part I: Nutrition Rules and Regulations

Chapter 1: The Growing Athlete: Body and Brain

Growing for the Gold

Matching Calories for Growth and Sport

When the Growing Gets Tough

Cracking the Brain Code

Chapter 2: The Starting Line-Up: Major Nutrients

Busting the Myths about Carbohydrates

Protein: Getting Past the Hype

Fat Can Be Your Friend

Chapter 3: The Second String: Vitamins and Minerals

The Purpose and Function of Vitamins and Minerals

Critical Vitamins and Minerals for the Young Athlete

Eating a Well-Balanced Diet

The Pros and Cons of Vitamin and Mineral Supplements

Chapter 4: The Relief Pitcher: Fluids and Hydration

Thermoregulation: Keeping Your Body's AC Running

The Dangers of Dehydration

Hydrate for Health

Double-Check Your Hydration Status

What to Drink: The Beverages of Choice

Getting Practical with Healthy Drinks

Part II: Play-by-Play Eating

Chapter 5: Game Plan--One, Two, Three Meals!

Focus on the Family Meal

Making Everyday Food Good Food

The Mealtime Environment: Keeping It Happy

Cooking When Time Is Tight

Getting Meals on the Table

Eating Right When Eating Out

Chapter 6: Take a Time Out--Top Off with Snacks

Snacking for Success

Why Should Athletes Snack?

Who Gets a Snack?

Healthy Snacks Rule!

Snack Recipes for the Athlete

Chapter 7: Foul Play--Supplements and Per7formance Aids

The Scoop on Supplements

The Rolodex of Supplements Used by Young Athletes

Weighing the Risks

Managing Supplements in the Young Athlete

Part III: Clearing the Hurdles

Chapter 8: Getting Off the Bench--Healing the Body with Food

Common Hurdles Set Up by Inadequate Nutrition

Injuries and the Role of Nutrition

Chronic Medical Challenges

Chapter 9: The Special Diet Dilemma

Diets, Dieting, and the Young Athlete

Mainstream Diets--Do They Deliver?

Understanding the Needs of the Vegetarian Athlete

Chapter 10: Changing the

Youth Sports Nutrition Landscape

The Big Offenders

Bucking the System

Notes

Resources

Index