Sports Nutrition Tips + Rockin’ Refuel Giveaway

The fact that my kids are in team sports this year has come up in conversation several times in the last few weeks. Between the soccer and flag football pictures that I have been snapping each week and the woes of spending hours on the sidelines each Saturday, sports are a huge part of my life right now.

Guest post from a Board Certified Sports Nutritionist

 
Lisa Dorfman, MS, RD, CSSD, LMHC Board Certified Sports Nutritionist with the University of Miami and author of “Performance Nutrition for Football” is guest posting today with some Sports Nutrition Tips designed especially for my young team players.

Kids in soccer (ages 6 and 8):

 

Fluids are key–1 cup before playing, 1-2 gulps (1-2 oz) every break; sugars and electrolytes are key for playing over 1 hour especially in warm weather; after, recovery with chocolate milk important since carbs used for fuel must be replaced after exercise along with high quality protein–1/2 Rockin Refuel for each player.

Flag football (age 10):

 

Carbohydrates are essential for keeping up the energy strength and growth needs of a 10 year old as well as maintaining a healthy immune system…without enough carb fuel, protein is used for energy and cannot protect the immune system, build and maintain muscle, keep skin, hair, and metabolic components of health–hormones and enzymes in ample amounts. Minerals such as calcium, magnesium and phosphorus and Vitamin D are important for bone growth & strength. Otherwise stress fractures and breaks can occur more easily in the growing player.

B vitamins are needed for ongoing energy needs while the good fats, omega 3s critical for building and protecting a healthy brain, keeping joints pain free. Lean sources of meat poultry and fish, low fat dairy, whole grain breads and cereals, fruits and vegetables are even more important at this time for building strong players. Mini meals with all 3 nutrition players – carbs, fats, protein – 5 colors a day keep the balance. Wash it down as suggested with younger athletes since fluid needs are especially high as the growing child has more body surface area. More sweat loss = greater needs for replenishing the fluids.

Swimming (age 14):

Long term energy from healthy fats like omega 3s, olive oils, nuts and seeds along with low glycemic carbs keep teen swimmers training strong through the many calories they burn through each day. Drinking or eating the long term carb fuel, at least 5-7 grams/lb throughout the day, along with 100-300 cal snacks from trail mix, fresh fruit and yogurt, 1/2 sandwiches and a window of at least 45 min – 1 hour before practice to avoid gut distress is important for keeping energy levels high without “interference.”

After training, getting a 2:1 ratio of carbs to protein would be important for faster recovery since most swimmers need to jump start refueling for their second practice and/or between pre lim and finals at their meets.

You can find more nutrition tips at Mom’s Training Table.
 

What is Rockin’ Refuel?

Lisa references Rockin’ Refuel in a few of her recovery tips. Rockin’ Refuel is a first-of-its’-kind protein-fortified, flavored milk designed to help athletes muscles recover after exertion. After all, your post-game routine is just as important as your pre-game prep when it comes to building a stronger body.

Rockin’ Refuel Attributes

• 100% Real Low-fat Milk
• 20 Grams of Protein
• 2:1 Carbs to Protein – optimal ratio for muscle recovery
• 9 essential nutrients including naturally occurring electrolytes
• Natural source of calcium (not found in traditional sports drinks)
• Available in Chocolate, Strawberry and Vanilla ?avors

 

Enter to win some Rockin’ Refuel

Rockin Refuel would like to send two of you a full case of Rockin’ Refuel to try out. To enter, just leave a comment below with your favorite nutrition tip (it can be sports related of not).

You can earn extra entries for doing any of the following:

• Tweet about this giveaway (use the tweet button at the top of the post to share)
• Follow me on twitter – @1momof5
• Follow Rockin’ Refuel on twitter – @rockinrefuel
• Subscribe to Better in Bulk
• Comment on any non-giveaway post (limit two per day to count toward an entry)

This contest will end on Monday, November 28, 2011 at midnight EST. Two winners will be selected at random and notified via email. US residents only, please.

Disclosure: I did not receive any compensation or product in exchange for this post.

Swimming photo from 123rf.com

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