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WHY IS NUTRITION FOR KIDS AND TEEN ATHLETES IMPORTANT? Why is Nutrition for Kids and Teen Athletes Important? Kids and teens are still growing and need the energy from proper nutrition to do so. This will also help them perform to their best ability, have sustained energy during and after a practice or sporting event, and have the ability to maintain and grow muscle mass. What should I eat before and after a workout? This is dependent on the athlete and the speciíc activity but there are some common truths that apply for pre- and post-workout nutrition. Don't Skip the Carbs: Carbohydrates are fuel for muscles. The harder you work, the more carbs you need to keep going. The depletion of muscle glycogen during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat session. How soon before a workout should I eat? It depends. Ideally about 1 to 3 hours pre-workout, depending on how your body tolerates food. Pre-workout fuel suggestions: • Nut butter or Sunîower Butter with apple or banana • Yogurt with berries • Oatmeal with fruit • Popcorn and fruit • Handful of nuts or seeds with raisins (two parts raisins: one-part nuts or seeds) • Crackers with cheese • Homemade Mix with dried fruit, cereal, seeds or nuts • Hard boiled egg with fruit • Protein bar (No nuts, Go Macro Bar, Rx Bar, Clif Bar, Clean Bars, Aloha Bars, any store brand nut or seed bar) • Pretzels or Carrots with hummus or guacamole packet Notice that each of these suggestions include some protein + carbs. Carbs are the fuel. Protein is what rebuilds and repairs your muscles. What should an athlete do during half time if they are hungry or feeling low energy? Depending on how long the game is, you may need an electrolyte beverage or quick snack at half time depending on how you feel. For quick hydration you can have Gatorade, GatorFit, GatorLyte, or body armour. If you can stomach a snack at half timetry a cheese stick or pretzels or a granola bar. Post Workout Nutrition As soon as possible consume carbs and protein! Post-workout meals can include: • Smoothie ( milk base + fruit + kale or spinach along with SunButter, or Peanut Butter) • Chocolate cow’s milk or Ripple Milk- at least 1 cup • Turkey on a whole-grain wrap with veggies • Yogurt with berries or granola • Trail mix packet + cheese stick • Family meal or leftovers, depending on what time your sport is over Take Home Points • Your body needs carbs to fuel your working muscles. • Protein is there to help build and repair. • Get a combination of the protein and carbs in your body 1 to 3 hours pre-workout an within approximately 15-30 minutes post-workout. • Never try anything new on a race or game day — it's always best to experiment during training to learn what works best for your body Proper nutrition is essential for overall health and wellbeing. It not only plays a signiícant role in growing but also in preventing diseases and supporting our immune system. By incorporating well-balanced meals and snacks we can ensure that our bodies are functioning optimally and are better equipped to combat whatever comes our way, including prevention of injury. Vegans cannot take in adequate protein: Vegans can get enough protein from a variety of plant-based sources, such as grains, pulses, tofu, nuts, tempeh, and soy. Sports drinks are essential for hydration: Water is usually enough for hydration during workouts that are less than an hour long. Sports drinks are often high in sugar and may not be necessary for every workout. Fat is unhealthy: Healthy fats, like omega-3s, are important for athletes. These fats can help with joint health, inîammation, and recovery. You should eat as much protein as possible: The amount of protein you need depends on your goals, age, weight, and the type of protein you eat. A balanced diet with the right amount of protein, healthy fats, íber, and complex carbohydrates is best. You should carb load the night before a race: If you already eat a moderate to high amount of carbohydrates, adding more before a race probably won't make much difference

"Sharenting" refers to parents sharing their child's information on social media. While it can help parents connect and find support, it also has risks like cyberbullying, identity theft, and privacy violations. These can negatively impact a child's mental health, social relationships, and autonomy. Dr. Eyonna Knighten gives advice and tips on this topic!

Children and adults alike experience sadness or nervousness, but children often lack the ability to express these emotions, leaving parents unsure of how to help. This article highlights lesser-known indicators of childhood anxiety, which can manifest as intense fears impacting daily life and relationships. Symptoms can include emotional outbursts, irritability, poor concentration, frequent toilet use, appetite changes, fatigue, headaches, and stomachaches. Types of anxiety disorders include generalized anxiety, social anxiety, phobias, panic disorder, and separation anxiety.

Unplug and unwind! A U.S. Surgeon General report reveals that 95% of youth aged 13-17 use social media, with one-third using it almost constantly. Despite the challenges of changing tech habits, it’s important to balance usage, as social media can offer social connection and affirmation. Overuse, however, may lead to addictive behaviors, sleep issues, and trouble concentrating. Parents should assess their child's social media impact and consider limiting use. Discussions, setting screen time limits, and promoting offline activities can help.