Guide for Youth Nutrition (& the ONLY supplements for youths and you!): Fuel for Success
If you want your child to be healthy, optimize their development, and give them the best chance at being the intellectual and athletic best–EXERCISE AND NUTRITION are essential.
It is absolutely wise, after investing time, effort, and money into training/practicing for a sport–to then recover with proper nutritional support. That is to say, after breaking down the body with hard training, refueling it for ideal recovery. Sounds like a wise investment in your future self and progress, right?
Yes BEEfit offers training in person and remotely to cover every facet of fitness and progress a young athlete brick by brick to their fullest potential…but here are some key nutritional principles at play…
(Contact us at ryanbeefit@gmail.com to arrange personal training or with any fitness/nutrition Q’s)
Building the right habits at a young age is easier than fixing yourself later in life. “It is easier to build a strong man than it is to repair a broken man.”
YOUR TRAINING IS ONLY AS GOOD AS YOUR RECOVERY. Learning how to refuel the body is a lesson best learned early on!
If you do not get the nutrients from food, IT IS HIGHLY RECOMMENDED that you supplement the nutritional gaps with NSF certified supplementation.
WHY NSF certified?
Supplements are A NON-REGULATED industry and the NSF is the ONLY certification that provides validation for label claims, product production, and random product inspection. DO NOT ALLOW NON-NSF SUPPLEMENTS INTO YOUR CHILD’S BODY.
We only recommend a multivitamin (micronutrients not likely to be consumed through food alone–the ALL-N-1 includes the omega), SuperOmega (GOOD FOR ALL), and a protein powder: FirstString for most youths (Pre/Post is good too: both products are near 2/1 carb/protein which is ideal for most youths). dotFIT stacks Listed below:
LInk: https://bit.ly/2Y7ZJQb
Essential Stack (Good for all adults-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth (In shakes for meal replacement, or as a pre/post protein option)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Youth Stack(Good for all youths-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
First String or- Pre/Post Protein powder
dotBARS (snacks)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Daily nutritional goals =
PROTEIN @ 1 gram for every pound of body weight.
CARBOHYDRATES @ 3-5 gram for every pound of body weight (higher depending on Energy needs for activity or recovery from strenuous activity).
FATS @ less than 1 g per every pound of bodyweight
HYDRATION: 1 ounce of water per pound of body weight (Limit/eliminate soda and other SUGAR filled beverages–JUICE IS NOT better than WATER AND most Juice is loaded with SUGAR…”Sports beverages” like Gatorade are NOT BENEFICIAL–just add a sprinkle of himalayan salt to your water for a superior electrolyte beverage).
Food is our fuel!
Let me know if you have any questions… Our goal with the food we eat is to provide the proper nutrients for recovery from activity and energy for continued activity. These are some key habits to continually build upon.
First off is hydration. An individual should consume ½ to one ounce of water for every pound of body weight. This amounts to about a gallon (128 ounces) of water for most folks.
Eating every 2-4 hours: and not “snacking” mindlessly between those meals. Establishing steady eating patterns ensures the body has the fuel it needs and is processing it properly. If you’re still feeling hungry after eating: you are either not eating enough, eating foods that are devoid of nutritional value, you are thirsty, or your body is in serious need for better recovery from a load of activity.
A good day will begin and end with protein centric meals. Here’s an example of a 12 hour eating window.
https://program.dotfit.com/mymenudetails.aspx?id=107 (12 hour eating window link)
Carbohydrates
Rice, tortillas, wholegrains, fruits and veggies are the best energy foods and are the foundation of a good sports diet. (Digestibility varies per individual–for most, breads and pastas aren’t the best for digestion–try Sourdough breads for superior digestion and non-GMO pastas).
Carbs are the preferred fuel source for muscles, the brain and the nervous system.
You have limited amounts of carbs stored in the body as muscle and liver glycogen and must replenish them throughout the day.
When you don’t eat enough carbs, your blood sugar drops which results in “hitting the wall” – fatigue, poor performance, lack of focus and mental errors.
Natural sugars from fruits, 100% fruit juice and milk are preferable to added/refined sugars in soda, candy, and other junk foods.
Carbs should make up about 1/2 of a good sports diet or 3-5 grams per pound of body weight per day.
Protein
Protein from chicken, GRASS FED beef (AND bison, elk), eggs, seafood, soy products, beans, nuts, milk and yogurt support the immune system and build and repair muscles.
Growing teenage athletes need 0.9-1.0 grams per pound of body weight/day split between meals and immediately before and after training
Limit unhealthy protein sources such as hot dogs, fried meats, sausage and bacon and avoid these foods before games and workouts since they slow down digestion and can lead to stomach discomfort and low energy.
Fat
sauces/oils/animal fat
Do not consume high fat meals or snacks before exercise as they slow digestion, resulting in food sitting in the stomach and causing fatigue, stomach ache, etc.
Unhealthy saturated and trans fats from butter, whole milk, cheese, cream, lard, fried food, cookies, donuts and other baked goods promote disease and should be saved for an occasional treat.
Eat the right stuff first to fuel and nourish your body and then enjoy a treat.
Good sources of healthy fats include plant oils, avocado, nuts, and seafood.
Most get what they need from their protein sources (milk, meats, seafood) and dressings, spreads,
Sports Nutrition Summary (and for most all young adults):
Calcium-rich foods
Milk, yogurt, cheese, soy milk, calcium enriched orange juice, broccoli, kale and other leafy greens provide calcium and Vitamin D to maximize growth, development and strong bones.
Athletes should consume 2-4 low-fat servings/day.
Meal Timing
A high carbohydrate meal with a small portion of lean protein will digest easier than a fatty or high protein meal.
Timing varies with intensity of exercise and personal tolerance so trial and error are required to determine ideal timing for each athlete.
Guidelines:
➢ Large meal – 4-6 hours before
➢ Lighter but full meal – 2-3 hours before➢ Snack – 30min – 1 hour before
For early morning training or games:
➢ Large carbohydrate rich meal the night before
e.g. spaghetti dinner, chicken and mashed potatoes, rice and steak
➢ Consume only the pre-workout snack before a training or game
e.g. a bagel with peanut butter and fruit juice, a fruit smoothie, or a meal replacement drink
The goal is to have your muscles fueled up and your stomach empty BEFORE games and workouts.
AFTER games and workouts the goal is to replenish muscle fuel (glycogen) with carbs and supply the building blocks for recovery and growth with protein.
➢ Immediately after exercise consume a protein and carb shake e.g. FirstString
➢ Have a regular meal 1 hour after exercise
e.g. Subway turkey sandwich and milk, pasta and meat sauce, chicken and rice, etc.
➢ Eat every 3-4 hours if possible
➢ Also see Meal Timing including for Tournament Play on your supplement program
The rebuild and recover window remains open 60 minutes after exercise. This is when muscles are highly sensitive to nutrient uptake.
Research shows liquid formulas containing arbs and protein enhance glycogen resynthesis, decrease muscle breakdown, speed recovery and help immune function.
Sports Nutrition Summary
Eating to Gain Weight AND Maximize Athletic Performance
• Total daily calorie intake should be moderately above current expenditure.
➢ If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat.
e.g. 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories.
Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
In some cases, rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
Tips for Losing Weight
Fuel muscle with wholesome carbohydrates. Carbs are not fattening unless you eat excessive amounts but keep protein slightly higher (1-1.3gms/LB) during weight loss
Limit fatty foods from butter, oil, mayo, dressing, chips,
French fries. Fat contains twice as many calories as carbs and protein and fatty foods are easy to overeat.
Don’t lose weight too quickly or you can hurt your performance. Realistic weight loss for females are 1⁄2to 1 lb per week and for males 1-2 lbs per week.
Keep a food journal to build awareness about food choices and become portion savvy
Consult a Registered Dietitian Nutritionist
Fluid and Hydration
Thirst indicates dehydration and the goals of every athlete are to prevent dehydration and drink enough fluids to prevent thirst.
As little as 3% dehydration impairs performance.
Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.
Sports Nutrition Summary
Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.Guidelines:
➢ 15 min pre-exercise drink 8 – 16 ounces
➢ Every 15 min during drink 6 – 12 ounces
➢ Every 15 min during drink 6 – 12 ounces
➢ After exercise drink 16 oz for every lb lost and until urine is pale➢ Throughout the day drink enough to urinate every 2 – 4 hours
Drink water if exercising less than 60 minutes and if you’ve had a pre-game/workout snack/meal.
Have water + carbs if exercising more than 60 minutes.
Sports drinks with 5-8% carbs; 50-80 cals/8oz are ideal such as Gatorade and Powerade.
Fruit juice, soda, and other concentrated beverages do not empty from the stomach as rapidly and can
cause stomach upset.
Energy drinks can cause nervousness, jitters, elevated heart rate, an upset stomach and insomnia.
You may need to add salt to your diet if:
➢ You’re a heavy sweater
➢ It’s humid
➢ You’re playing or exercising multiple times a day➢ You crave salt
Supplements
BEEfit is partnered with dotFIT because they are the most recommended dietary supplement line by practitioners throughout the sport and fitness channels, and:
#1 selling and most trusted supplement line in health clubs – sold by professionals only and not available in consumer channels
Largest line of 3rd party tested dietary supplements including NSF Certified for Sport (NSFCS)
Young athlete supplement programs designed by age and goal (see available programs and
descriptions).
dotFIT stacks
LInk: https://bit.ly/2Y7ZJQb
Essential Stack (Good for all adults-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth (In shakes for meal replacement, or as a pre/post protein option)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Youth Stack(Good for all youths-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
First String or- Pre/Post Protein powder
dotBARS (snacks)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Final Points
You can’t out-train poor nutrition
Proper nutrition can make a good athlete great and a great athlete even better!
Optimal dotFITTM Performance Meal Plan
Menu plan and eating instructions
Below is a sample Performance & Muscle Building Menu and eating instructions for a growing active athlete weighing approximately 175-185 LBS. You may get complete sets of personalized plans from the dotFIT Me Program.
Arrange your meals around your activities
Although the meals appear in a breakfast, lunch and dinner fashion (meal numbers have no relevance to eating positions), you must arrange the meals around your training session(s) as marked on the menu above the meals. Space your meals no more than 3-4 hours apart. Other than your pre-event meal and pre- and post- snacks, you may eat the remaining meals in any order that fits your lifestyle or venue.
Early morning training
If you train soon after rising and have no time for complete digestion of a large meal, make sure you consume your pre-training meal (or something very similar) as your final meal of the day, as late as possible, and consume only the pre-workout snack before your early morning workout.
Pre and post training feedings
The pre/post feedings or snacks are usually shown in a liquid form, but you may substitute based on preference, venue and/or convenience, any of the appropriate dotFITTM foods. In other words,you may choose a bar as the pre-workout portion and a shake post-workout or vice-versa.
Eating to Gain Weight AND Maximize Athletic Performance (example below)
Total daily calorie intake should be moderately above current expenditure. If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
In some cases rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
Table 1: Sample Performance Diet Plan (actual calories will be based on size and goal)
Performance Menu – 4000 Calories
Meal 1 – Morning Snack Eat this meal as soon as you wake up.3 Eggs (scrambled)
2 pieces Wheat toast
1 pat Butter
11/2 cup (12 oz) Orange Juice
Total:
Percent of Calories:
Meal 2 – Pre Training Meal: low-fat/high carb meal including lean meat and starch Eat this meal 2 1⁄2 to 3 hours before workouts or competition.
1 Chicken Teriyaki Bowl 1 bottle (20 oz) Gatorade
1 medium Banana
1 each dotFIT ActiveMVTM Multivitamin
Total:
Percent of Calories:
Meal 3 – Pre Training Snack (dotFIT FirstString, Any Recipe) Eat this snack 10 to 40 minutes before workouts to maximize energy stores.
2 scoops dotFIT FirstStringTM1 cup Frozen Mixed Berries Crushed Ice
Total:
Percent of Calories:
Meal 4 – Post Training Snack (dotFIT FirstString, Any Recipe) Eat or drink this snack immediately after
workouts to refill energy stores and enhance recovery.
2 scoops dotFIT FirstString
1 cup (8 oz) Whole Milk
Total:
Meal 6 – Starch/Grain with Meat, Veggies & Fruit Eat this typical dinner within 3-4 hours of previous meal
6 ounces New York Steak, Lean, Broiled
1 large (10.5 0z) Baked Potato
1 tbsp Light Sour Cream
1 cup Green Beans, Boiled, Drained
1 cup Fresh sliced Strawberries & 1 each dotFIT ActiveMVTM MultivitaminTotal
Percent of Calories
Pro Carb (g) (g)
19 2
5 24
– –
– 41
24 66
17% 48%
Pro Carb (g) (g)
26 106 – 14
1 27
– –
27 147
Eat. A lot. Want gains? To achieve this we want to promote and maintain our lean tissue consistently–we lose it and our strength goes down and our ability to force adaptations diminish–You need to eat every 2-3.5 hours. . PROTEIN CENTRIC eating. Did I mention Protein? Protein and carbs–get them regularly and in the amounts listed, you will grow.
We do this by getting your protein intake slightly over the 1g/lb of bodyweight standard, while lowering total calories to an estimated daily calorie surplus of 200-500 calories per day. We maintain a balance of energy sources from the fats and carbohydrates in a near 20/40/40 ratio. Your next training session and progress is only as good as your recovery.
Nutrition.
Hydration.
Sleep.
Exercise.
Consistency on these aspects will yield success. Take from these pillars and you are harming your recovery/opportunity for success. In the short term, yes, we can get away with less sleep, less than optimal hydration/nutrition and less motion and movement than optimal–but the more you optimize, the greater your chances at realizing your full potential. Don’t beat yourself up over missed opportunities, rather, analyze and set yourself up for future successes by recognizing the growth opportunities. Don’t bee bitter, bee better. In other words, BEE your best version by being consistent.
How do we use our calories?
=
THE CALORIES YOU BURN
70% BMR-Basal Metabolic Rate
15% NEAT-Non Exercise Activity Thermogenesis
10% TEF-Thermic Effect of Food
5%- EAT-Exercise Activity Thermogenesis
Did you read that, 5% of your calories burned are from exercise–In other words, you are not going to outwork a bad diet…and you can’t recover fully without nutrients.
Your nutrition will determine your success.
Goals for food
3,300 calories per day
Protein: 146 G 18% of calories
Carbohydrates: 340 G 41% of calories
Fats: 151 G 41% of calories
That can be a lot of food/protein. Eat (fuel) 4-6 meals per day.
-It is ok to be over on the carbs and fats–not under…if you aren’t training hard or consistently, you might find your hunger levels lower–if you aren’t working out 3 plus days per week, we need to adjust these numbers.
Your supplements will help with these goals, however it is best to get at least half of your macros from whole foods.
Does It Fit Your Macros? DIFYM nutritional plan…
We are following a protein centric way of eating. We will satisfy 20-60 grams of protein per meal (3-6 x’s per day). It is recommended to spread out your calories over at least 5 fuelings/meals per day. This will go a long ways to ensure the body is in protein synthesis and we will get our remaining “Fill” or “hunger satisfaction” from the fats on the lean proteins consumed, essential fats from good sources (nuts, seeds, avocado, olive oil), and we will be conscious of our carb sources and stay away from sugars as we get on in the day. Cooking oil Pref: coconut oil/olive oil. Tbsb or less.
(LBM=lean body mass… no, LBM is not a Spanish bowel movement).
Fm=fat mass, BF=body fat. We want to maintain/increase tissue, lessen/maintain body fat, get our body fat percentage to 10-17 % (ideal range for active men), 12-25 for women.
Your fats should be healthy and essential fats.
Reminder:
A gram of protein contains 4 calories.
A gram of carbohydrates contains 4 calories
A gram of fat contains 9 calories
Ryan’s Green smoothie:
In a blender cup…
¼ c blueberries (frozen)
Sprig of mint
Kale, spinach green mix (about half way up container)
Fill water up to that line.
Scoop of vanilla whey smooth
Top off with water/frozen berries for flavor. (use less to none depending on carb needs)
Add flaxseed for healthy fats if needed
PB and chocolate smoothie:
½ or less Frozen banana (use less to none depending on carb needs)
H20 half way up blender cup (8 oz)
Heaping tbsp(s) (OR Small tsp if fat needs are less) of adam’s old fashioned peanut butter
1-2 servings of PBfit (amounts vary for needs of macros)
Scoop of chocolate Whey Smooth + 1 optional scoop of chocolate pre/post (both dotFIT)
A few cubes of ice, top with water and blend.
Should produce a 20-28 oz smoothie that satisfies macros!
(adjust quantities per your macros–ie, ¼ banana, less pb, less protein powder)
Also a good idea…fermented oats oatmeal with Chocolate protein powder, PBfit, a tiny bit of all natural PB…this is super tasty. Add cocoa nibs and we’re other worldly…
How to make Fermented Oats
Pour 1 cup of OATS in a glass bowl, and stir in 1 cup of warm FILTERED WATER, and 2 Tablespoons 1.5 teaspoons of apple cider vinegar per cup of oats. Cover loosely, and leave overnight in the oven or a cabinet. Allow to soak for at least 7 hours and up to 24 hours.
2nd Step: Pour soaked oats into a mesh strainer and rinse with water. A fine strainer will work fine. This rinse seems to get rid of the ACV taste and additional phytic acid left on the oats.
Portion into two bowls (or save some for later, ok in the refrigerator for up to a week).
Why do fermented oats?
Phytic acid was discovered in 1903.[16] Phytic acid, mostly as phytate in the form of phytin, is found within the hulls of seeds, including nuts, grains and pulses.[1] In-home food preparation techniques can break down the phytic acid in all of these foods. Simply cooking the food will reduce the phytic acid to some degree. More effective methods are soaking in an acid medium, sprouting and lactic acid fermentation such as in sourdough and pickling.[17] [18] https://en.wikipedia.org/wiki/Phytic_acid
So you should ferment your oats before eating them if you want to increase their bioavailability, absorption, and offset the likelihood of distention. These are all good things, especially in terms of bioavailability, since you eat food for the nutrients they contain (though you might tell yourself otherwise).
Use the link below for my dotFIT store…it is recommended to set up auto shipping and ask for alerts so you get notice prior to shipping. This gets free shipping and guarantees you don’t run out of essential nutrient support. I ONLY RECOMMEND DOTFIT, AND NO OTHER SUPPLEMENT BRAND. Below are my lists of recommendations. Feel free to ask me questions.
dotFIT stacks
LInk: https://bit.ly/2Y7ZJQb
Essential Stack (Good for all adults-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth (In shakes for meal replacement, or as a pre/post protein option)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Youth Stack(Good for all youths-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
First String or- Pre/Post Protein powder
dotBARS (snacks)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Email me with any nutrition/supplement Questions!
ryanbeefit@gmail.com
