So what do I eat before  working out?

Athletes must eat carbohydrates and fats with a small amount of protein for adequate energy.  Yes, small amount of protein. Carbs give energy, not protein! The closer it gets to workout time (1 hour or less) the less you want to feed your athlete.
Right before a workout -easily digestible carbs for immediate sugar and energy
sports drink
piece of fresh fruit.

2-3 hours before training session feed him/her a portion of healthy fat, carbs, and protein.
Options: half a peanut butter and jelly sandwich
yogurt with granola
energy bar

If the session is over 3 hours away try:
oatmeal with fruit and milk
turkey and cheese sandwich with a side salad

Take-home Message
Preworkout fueling is not all about protein. It’s about carbs and good fats to fuel the body. Remember-timing is critical! You want the best performance, injury prevention, and muscle building!
ask if you are uncertain as to how something was prepared, and try to make the best choices possible.

Get more info from this article

My curious self believes the answer lies in the fact that we lived overseas for many years and didn’t return to the States until our kids were past the Youth Sports Team options. I’ll go with that.

Still channeling my curious self, I wondered how many towns have an oversight committee for the Youth Sports boards. It sounds like a good idea given the level of stress parents and athletes feel about where youth sports are, and are going. Early specialization, year round training and competition, limited strength and conditioning, unsupervised strength and conditioning , the high cost to fully participate (camps, one-on-one skill training, equipment, travel), favoritism by parent coaches all come up as concerns from parents of youth athletes. Yes, this list of concerns is not complete.

If you’re thinking about creating an oversight board here’s a great resource – National Alliance for Youth Sports

Maybe you have some ideas to share from your communities. We’d love to hear them.

A professor from Purdue University and director of the Action-Modulated Perception Lab, Jessica Witt is trying to understand how athletes perceive the basketball hoop or golf hole and whether that helps in their shooting percentages!

Check out the psychology behind how we perceive something and how that influences the outcome in this article.

The Psychology of Sport Performance

“Please don’t ask me how I did. That stresses me out. Please make my transition from the field to home stress-free.”

“I don’t need to be reminded to get enough rest and to eat. I do need to be reminded that you are proud of me for trying so hard and following through on a commitment.”

“If I don’t make the team, don’t blame the coach and politics. I don’t need you to make an excuse for me. It makes me feel like you think I can’t handle disappointment. “

“If I do make the team, don’t ignore it. Ask me what it was like to go through try-outs. Ask me what I felt when I learned I made it. Let me know you are proud of me and list the qualities you see in me that you admire.”

…a little wisdom from high school athletes.

Close to 100% of the time I get a sigh. Here are some responses:

“Nobody monitors those kids. There are more injuries created in the weight room because of poor weight lifting form than from actual play on the field.”

“Guys load up the weight and then over-do. They want big chests and big arms. There is a guy thing to challenge each other to see who can lift the most without ANY consideration for using proper form and techniques. There’s little supervision and lots of opportunity for injuries.”

“Girls worry about getting big. They believe lifting will make their legs and arms too big. They want flat abs and “cut” arms. In reality, girls do not have sufficient blood levels of testosterone to bulk up the way guys can. Low weights with lots of repetition can help them become strong which in turn can help prevent injuries. “

So, parents, who IS monitoring your athlete’s weight room?

One of the hardest questions I hear parents ask themselves is, “How involved should I be with my child’s athletics?” They want to know what is OK and what isn’t OK. I wish the answer were simple, but when it comes to emotions, there can be a wide range of healthy responses.

As parents, it’s important to step back and ask yourself some questions.
Do I really think my comment will help my child in this particular moment?
Am I more stressed about their success than they are?
How does my stress affect my child?
Where are my worries coming from?
What helps me when I’m struggling with something?

The point of asking yourself these questions (certainly there are other questions to ask as well) is to highlight the motivation around your behaviors. Once you have a better understanding of “why” you feel compelled to do something you can then decide if it’s something you want to continue doing. Asking yourself these questions will help you, the parent, become aware of what will be helpful.

Becoming aware of your personal feelings and what they mean can be instrumental in displaying positive behavior for your athlete and supporting them as they work to reach their goals.

Read more about this creamy, dreamy alternative to yogurt.