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Eat Like a Champion


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Table of Contents



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




About the Author

Jill Castle is a registered dietitian and child nutrition expert. A contributor to SportingKid magazine, a representative to the Youth Sports Safety Alliance, and the mother of four young athletes, she writes about sports nutrition for websites and sports organizations.


..".does a good job explaining the unique nutrient needs of young athletes...methodically reviews myths around various supplements and sports drinks." --Fooducate
..".parents and coaches will find a wealth of information and commonsense suggestions to guide young athletes." --Booklist
"If you own just one book on nutrition for young athletes, make it Eat Like a Champion." --Raise Healthy Eaters
"If you've got a young athlete at home, you need Jill's book. It's a go-to resource created specifically for children ages of 8-18." --Real Mom Nutrition
..".the absolute best resource I've found to teach my children to eat! that my kids are performing at their best in school and on the field." --Hott Books
"I wish Castle's book was available decades ago. I would have read it during my son's pitching and hitting lessons." --US News & World Report
"This should be in the hands of every health teacher. A must for parents and those entrusted with providing food for active young people." --VOYA (Voices of Youth Advocates)
"Castle has once again provided a valuable resource on child nutrition, whether you are reading it as a health professional or as a curious parent." --Weighty Matters
"I found most value was in the closer look at how we eat, supplementing safely, the dangers of dieting, and the treacherous food environment that all child athletes must face these days" --Weight Matters
"Nutrition can be complex, even intimidating. Luckily, a new book has come out, Eat Like a Champion...must-read for athletes, and particularly parents." --Garrett Weber-Gale, Olympic gold medalist, Splash magazine
..".packed with good information for parents who want to up their nutrition game for their to action to improve the food and beverage choices in children's sports." --Mama Sweat
..". provides information on everything a parent needs to know about feeding a budding athletic star, from major nutrients such as protein to vitamins and minerals to hydration." --Energy Times
..".terrific and much-needed new book about feeding young athletes...should be in the hands of every children's sports coach along with any parent with an active child." --Mom's Kitchen Handbook
..".explains the unique nutrition and energy needs of active youngsters. Sound advice." -Barbara Quinn, national nutrition columnist

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