Youth Nutrition

Youth Nutrition

Please utilize and share the BEEfit dotFIT store link for ideal pre/post protein formula for youth athletes (recommended to get the multivitamin as well–1 x day active MMV if they can swallow tablet, children’s chewable if not). It is highly recommended to utilize these nutritional support products that are thoroughly 3rd party tested. (1 and 2 are absolute must haves for a young adult, and getting the whole family on a 1-2 shakes a day and the daily active multivitamin would be recommended. It is a healthy and affordable way to ensure proper nutrient intake. (PRO tip, set recurring order on the multivitamin and other regularly used items to get free shipping and not be without essential nutrient support).

Youth Nutrition

Summary:

To ensure proper nutrition, we follow the following calculations for food and water intake. In addition to a healthy diet, we strongly recommend the active daily multivitamin (or children’s chewable if unable to swallow a tablet) and first string protein powder for pre and post workout fueling. 

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).

On youth sports…

Sport’s season! Practice! Two- A – DAYS!! Man I loved the start of a new season. I loved the training and conditioning too.  Parents and Coaches! Let’s set our kids up for success and the least amount of suffering possible. How? Performance, repair and nutrient “insurance”. Our repair and insurance is aided by our pre and post training Protein Powder formula (First String, Pre/post, WheySmooth, or BestPlant–ask me if you have questions).  

For those about to start doing 2 a days (or just start a new training program), the ones who do this, will arrive to practice ready to work. The others will drag their feet into the gym/field with sore achy muscles. 

One way, you are building off of your hard work, the other you are more susceptible to injury and/or lower performance output.

Many need to earn that position they want.  Get an edge! 3rd party tested and certified for sport, practitioner grade (means it is formulated and works as promised!) Mass retailed supplements (that you find in grocery, warehouse stores, and online etc) are almost always under formulated and in some cases lying about the ingredients and contaminated. 

Link👇

https://bit.ly/3q9wmsQ

Amino Formula

Consuming this powerfully engineered blend of amino acids around workouts triggers muscle repair and supports new muscle growth, less soreness and better recovery. 3rd party tested and NSF Certified for Sport!

First String for youth (pre/post most adults)

A high performance nutrition solution to promote greater gains in strength, size and performance. Perfect for athletes of all ages who want a balance of high-quality whey protein, energy-releasing carbohydrates and healthy essential fats. 3rd party tested and NSF Certified for Sport!

Active MV

Scientifically formulated with higher amounts of Vitamin C, D, A, E, & Choline to support natural antioxidant and immune responses. Superior absorption of nutrients due to controlled release delivery system. NSF Certified For Sport.

Please read the following pages and afterwards, utilize and share the BEEfit dotFIT store link for ideal pre/post protein formula for youth athletes (recommended to get the multivitamin as well–1 x day active MMV if they can swallow tablet, children’s chewable if not). 

It is highly recommended to utilize these nutritional support products that are thoroughly 3rd party tested. (1 and 2 are absolute must haves for a young adult, and getting the WHOLE FAMILY on 1-2 shakes per day and the daily active multivitamin would be recommended. It is a healthy and affordable way to ensure proper nutrient intake. (PRO tip, set recurring order on the multivitamin and other regularly used items to get free shipping and not be without essential nutrient support).

https://bit.ly/3q9wmsQ

TOP 3 Supplements to order (ASK ME IF YOU HAVE Q’S)

ryanbeefit@gmail.com

1. Active Multivitamin
2. 1st string, Pre/post, WheySmooth (and BestPlant) (First String is a 2/1 carb to protein mix, Pre/post is the moderate carbohydrate included mix,  and WheySmooth is the near no carbohydrate mix–for smoothies)–typically pic one of the first two and maybe whey smooth if making smoothies–can be mixed with the other powders. The PRE/Post is available in bulk sizes and at about 40% savings in the bulk size. 
3. dotBARS are a great snack or paired with a shake can make for a full meal. (the SuperOmega is highly recommended and very affordable–especially compared to the cost of eating wild fish daily).

(all adults will benefit from the active multivitamin and a protein powder supplement as well even if they are not engaged in a strength training program).

https://bit.ly/3q9wmsQ (link)

**Amino Formula is an option too, as it is good for superfast digestion and protein needs within 15 minutes of training or during bouts of exercise. I tend to recommend adding this into a gatorade of the same flavor or if the protein powders aren’t a good option. 

If you have any questions about other supplement options for your youth athlete, please ask/reference the guides provided on the dotFIT website–it is a great source as well. That being said, I should be able to answer any supplement questions for the youngsters and if you have any questions for yourself/family–this is the largest line of practitioner grade and NSF certified supplements. I don’t recommend anything else. 

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).

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)

Dear parents and athletes,

Unfortunately, proper nutrition is often neglected by younger athletes for many reasons including a wide range of generally less-healthy but extremely flavorful (and often addicting) foods or fluids currently available virtually everywhere. Slight improvements in nutrition including filling unavoidable nutrition gaps left by typical food choices, student athletes can dramatically improve their performance on the field and most importantly, in the classroom. Making sure the body has what it needs nutritionally during development years can maximize a growing child’s potential both intellectually and physically.

Carbohydrates

• Bread, pasta, cereal, bagels, rice, tortillas, grains, fruits and veggies are the best energy foods and are the foundation of a good sports diet
• 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, meat, 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.
• 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.
• Kat Barefield, MS, RDN, PES, CES, NASM-CPT, ACSM-HFS Registered Dietitian Nutritionist & Wellness Coach Email: kat@dotFIT.com

• 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, and

Sports Nutrition Summary

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)
• An Elite Member Account with exclusive discounts is available for all WHS participants and parents and access to a Registered Dietitian Nutritionist: Contact kat@dotFIT.com
• 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 basedon 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

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

TOP 3 Supplements to order

1. Active Multivitamin
2. 1st string, Pre/post, WheySmooth (2/1 carb to protein mix, Moderate carbohydrate included mix,  and near no carbohydrate mix–for smoothies)–typically pic one of the first two and maybe wheysmooth if making smoothies–can be mixed with the other powders. 
3. dotBARS are a great snack or paired with a shake can make for a full meal. 

https://bit.ly/3q9wmsQ (link)

**AminoXXL is an option too, as it is good for superfast digestion and protein needs within 15 minutes of training or during bouts of exercise. I tend to recommend adding this into a gatorade of the same flavor or only if the protein powders aren’t a good option. 

If you have any questions about other supplement options for your youth athlete, please ask/reference the guides provided on the dotFIT website–it is a great source as well. That being said, I should be able to answer any supplement questions for the youngsters and if you have any questions for yourself/family–this is the largest line of practitioner grade and NSF certified supplements. I don’t recommend anything else. 

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).

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)

Dear parents and athletes,

Unfortunately, proper nutrition is often neglected by younger athletes for many reasons including a wide range of generally less-healthy but extremely flavorful (and often addicting) foods or fluids currently available virtually everywhere. Slight improvements in nutrition including filling unavoidable nutrition gaps left by typical food choices, student athletes can dramatically improve their performance on the field and most importantly, in the classroom. Making sure the body has what it needs nutritionally during development years can maximize a growing child’s potential both intellectually and physically.

Carbohydrates

• Bread, pasta, cereal, bagels, rice, tortillas, grains, fruits and veggies are the best energy foods and are the foundation of a good sports diet
• 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, meat, 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.
• 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.
• Kat Barefield, MS, RDN, PES, CES, NASM-CPT, ACSM-HFS Registered Dietitian Nutritionist & Wellness Coach Email: kat@dotFIT.com

• 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, and

Sports Nutrition Summary

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)
• An Elite Member Account with exclusive discounts is available for all WHS participants and parents and access to a Registered Dietitian Nutritionist: Contact kat@dotFIT.com
• 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 basedon 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

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.

Example day of eating below:

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