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5 things EVERY parent of the school aged athlete should know

4/23/2015

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As a parent of a high school athlete, I don’t think that there is a person who wants your child to succeed in the athletic process more than you do. We (parents, family members and coaches) have invested many years preparing our children via character building, academic support and physical training. You’ve worked hard to prepare your student-athlete for this moment. Even the most well-intentioned parent can make one of several common mistakes. Here’s hoping these tips will enable all that hard work not be wasted.  

            •           It’s your child’s time to shine

It’s your child’s time to shine. Make sure they know you’re there to support them. Yelling at coaches (or kids) including your own child during or after the game will only hurt your child’s confidence, turn their friends away and make you an unwelcome parent at the games. There is a time and place to offer constructive criticism and it is not during a game or in public.

            •           Fun vs. pros

Your sons and daughters are not professional athletes and studies have shown that most high school athletes will end their athletic career in high school. So let them enjoy their time out on the field as much as possible. Youth athletics are supposed to instill a love of the game and basic life skills.  Making mistakes are a part of learning.

            •           Coaches are here to help our kids

The coach's hat changes depending on the situation.  The coach is a trainer, instructor, mentor, parent, friend, confidant and the disciplinary person of the entire team. The coaches probably prefer that parents not yell at them or attempt to co-coach.  Let’s plan to give our coaches as much support as they offer our children and families. My suggestion would be to send an email with questions and or concerns or schedule a meeting. Their time is very valuable.

            •           If at first they don't succeed, keep trying!

All parents dream that their children either follow in their athletic footsteps or be the athlete they could not.  If your child enjoys playing a sport then you have won! It’s important that children try many different sports before settling on the one or two they enjoy most. Studies have shown that most college and professional athletes were multi-sport athletes. So no worries if your young athlete hasn't figured it out yet, they've got time.

            •           Stay involved

Although your teen might annoy you with his/her actions while on the field of play, your presence is valued on some level. It is important that we parents be involved in our child's athletic careers on some physical level. They need to know that we fully support their athletic commitment. Being involved is also a great way to bond with your child. Any parent of a high school student knows that connecting with your teenager can get tricky and for every step forward we take two steps back by not being involved in their lives. Let's make these years as enjoyable as possible. Sports are fun and these are the last years they will get to play just for the love of the game, let’s make the best of it!

  Let’s work together to keep parents and teens informed with nutrition, athletic and fitness tips. Thank you for your support. GO Bearcats!

Marie George
Nutrition coach, Personal trainer and special needs teaching support
Timeoutnutrition@gmail.com

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EATING TO WIN!

4/9/2015

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Eating to Win!

     We are all an extension of the group of people that raised us. For some it was mom and dad, others grandma and grandpa, aunts and uncles and for some the whole community aided in our growth process. Being that our very first experiences come from home it is important that the lessons we learn at home are of value and aid us in our future.

     Discipline in the areas of health and fitness are very important because these are the fundamentals of life. Many things will change throughout our lives but a constant necessity is eating and being physical. Therefore discipline starts with what we put into our bodies and what we put into our bodies will activate our movements and actions.

Go Bearcats

     I am so proud of our San Mateo High School athletes, especially our track & field and cross country teams. These young boys and girls have shown exceptional commodore and dedication to their sport. They deserve nothing but the best. While speaking to a few of the kids after a meet I realized that while the track kids do have a lot of the best; new uniforms and equipment, exceptional parent participation and tons of resources. My concern was if our track athletes were receiving proper nutrition.

Pre-Game Day

     The USDA suggests that a very active teenager should consume between 3,500 and 4,500 calories a day. This gives the young athlete over 600 grams (2,400 calories) of carbs and 58 grams (232 calories) of protein to work with a day.

     If an athlete knows that he/she has an upcoming meet it is important that they start preparing in advance, at least a week. It is a very common practice that most athletes like to train hardest the week before a meet but studies have shown that a decrease in exercise efforts and an increase in carbohydrates at least 7 days in advance can improve game day performance.

Game Day

     The next crucial part is the day before the meet. The athletes should consume a lot of carbs from natural sugars. For example Grapes, blue berries and raspberries and a good amount of water (not too much should be consumed due to water retention).

Post-Game-Day

      After the meet it’s a good habit to consume between .8-1 gram of protein from a lean meat of your choice, carbohydrates and of course plenty of water. Another post meet practice every athlete should be given is proper recovery. The recovery is what will enable you to have top performance in the shortest amount of time and also determines how you look. These days I hear jokes about “gym junkies” and “gains.” One joke that sticks to mind is how the thought that too much cardio, after a heavy weight workout can affect your “GAINZ.” For every athlete the recovery determines your bodies overall cardiovascular outcome. Some ideas for recovery are; active recovery, massage, stretching and my favorite hot-cold water therapy.

     These are a few simple things every athlete and the parents of an athlete can think about when preparing our kids for a meet. They are our biggest investment and just like the car you drive or the house you live in we want to nurture and care for them in any and every possible way so that they will last! We parents will work hard to ensure that these much loved human investments have the best of everything! Best of luck to our home team! Go Bearcats!

Marie George

Certified Sports nutritionist, Personal trainer and School teacher

Website- WWW.Timeoutnutritionandwellness.com

Contact: Timeoutnutrition@gmail.com
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