San Diego Figure Skating Communications
Nutrition in SportsNutrition is an important factor affecting athletic performance
A dietitian approved nutritional program should be followed to maximize the replacement of important elements that help a skater's body recover from strenuous daily workouts while the body is undergoing physical changes during adolescence.
Consuming a healthy diet should be practiced by everyone in a family unit, it is especially important for children who a very likely to continue healthy or unhealthy eating habits throughout their life. Parents should set good examples in eating a good breakfast, packing lunches, snacks, and a stress free sit down evening meal for the entire family.
It is a good idea to acquaint children with preparing a healthy shopping list and only purchasing items that are on the list. Children should never be allowed to whine or throw a temper tantrum to get candy and junk food added to the shopping cart.
Children can assume different age appropriate tasks in preparing meals and the clean up afterwards. When they have time and energy invested in the preparation of the meal, they will also learn to appreciate their contribution. An effort should be made to making preparation and consumption a collaborative and fun time. It sometimes helps to invite a guest of each child so they learn manners and participate in deciding what is on the menu, preparing the food, serving the food (family style or self service), and the clean up chores.
Eating at School and other Locations
Be realistic by establishing one meal (at home or eating out) that is flexible in choices while still placing limits the quantity of food consumed to limit the total consumption of total daily calories. This may require restricting the intake of calories prior to larger meal.
Warning: Fasting or the extended consumption of very low total daily calories will cause the body to default to a starvation metabolic rate.
Packing a lunch with morning and afternoon snacks can provide seasonal variety in fresh fruits, vegetables, and a desert without utilizing prepackaged and highly processed food and snacks. Even drinks can be packed to avoid high sugar sodas.
Food Intake prior to Practices and Games.
Time should be allowed to consume food without being rushed. Allow time to digesting food prior to strenuous workouts
Health & InjuriesReferences:
PDF Survey of Athletes Nutritional Supplement Use
PDF For Periodized Training, A Periodized Diet
PDF Sports Nutrition for Figure Skaters
Nutrition for Figure Skaters
Nutritional status of Competitive Figure Skaters
Nutrition for Female Figure Skaters
Nutrition and Competitive Figure Skating
PDF Nutrition Tips for Figure Skaters
PDF Glucosamine and Chondroitin Research
PDF Dr. Glori Hinck, RD, MS, DC Thesis: Eating Disorders, Body Composition, and Nutritional Adequacy in Female Athletes. Registered Dietitian (RD). University of Wisconsin Hospital.
The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
All materials are copy protected.
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.