ETA Fall 2018 Foundation Nutrition Challenge

September 29, 2018 Written by

What is the 14-Day ETA Fall Foundation Nutrition Challenge all about?

The 14-day ETA Fall Nutrition challenge is NOT a diet. This is an introduction to healthy eating and lifestyle habits that will guide youth athletes and their parents on the right path to make positive choices throughout their entire life.

ETA Fall 2018 Foundation Nutrition ChallengeSpecifically designed for Elite Trampoline Academy athletes and their parents by Foundation Nutrition, our goal is to help participants develop an awareness of how lifestyle choices, such as nutrition quality, nutrition quantity, hydration, sleep, and screen time, can directly impact their trampoline performance as well as their focus and productivity in the classroom. We believe that these five nutrition and lifestyle habits which are healthiest for us as grownups are also healthiest for our growing, athletic children.

Every day, participants will be given a “challenge” to complete. The challenges will range from eating a balanced breakfast and packing a healthy pre-practice snack to getting to bed on time. Our goal is to empower athletes to make healthy choices beyond the 14 days because they have experienced first-hand how it can impact their energy, focus, performance and recovery.

To experience the most success, parents and athletes should embark on this challenge together!

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When is the Challenge?

The 14-day challenge begins Monday, October 15 and runs through Sunday, October 28.
Registration opens week of October 8 and closes October 14.

Who Should Do the Nutrition Challenge?

This challenge is designed specifically for ETA athletes and their parents. It is great for anyone (beginner, intermediate or advanced individuals, young or old) looking to experience positive changes in their energy, performance, recovery and energy levels!

We’ve found that when you do this with a partner, the results are even better – so grab a friend and get ready to rock the challenge together.

Cost

Consider this challenge an investment for your and your child’s long-term health. There is something magical about overcoming hesitations and owning your responsibility to improve your and your child’s lifestyle. You’d be surprised… huge changes can be made in just a small amount of time.

Registration for the 14-day challenge is $28 per participant and includes access to your own ETA Fall Nutrition Challenge online goal tracker (through the app: Wodify Rise), support from Coach Angela through a private ETA Fall Nutrition Challenge Facebook group, accountability from your team and all the education and motivation you need to confidently achieve your goals.

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After the 14-days you or your child will have the option to continue one-on-one coaching through Foundation Nutrition for more individualized attention.


Nutrition Challenge Details

Improve your health & wellness in 14-days by focusing on 5 habits every day. All details listed below.

  1. NUTRITION QUALITY— Eat only whole (unprocessed), nutrient-dense foods from the food list.
  2. NUTRITION QUANTITY — Follow portion guidelines as outlined below to ensure you get enough vitamins and minerals to maximize energy and performance.
  3. HYDRATION — Drink enough water from the moment you wake up, through the day and into training.
  4. SLEEP — Get enough sleep every night to maximize recovery.
  5. SCREEN TIME — Limit recreational screen time to less than one hour each day.

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NUTRITION QUALITY

Challenge Rule: Simply Eat Clean, Nutrient-Dense Foods

For the duration of this challenge, we encourage you to clean up your diet and eliminate processed foods while embracing nutrient-dense foods such as vegetables, fruits, good fats and high-quality proteins.

See Food List

Protein

Protein is an important nutrient for building tissues in the body. We get protein from both animal and plant-based foods, but animal-based foods are most often associated with protein sources. That’s because animal products are complete sources of protein. They contain all of the amino acids needed to build a new protein. They are often referred to as high-quality protein sources.

  • Include: animal-based foods such as red meat, poultry, chicken, fish, eggs. When possible, choose grass-fed, pastured, organic and wild sources of protein.
  • For the challenge, stay away from poultry skin and nitrates/nitrites.

Many plant-based foods are good sources of amino acids, but are considered incomplete protein sources because they are missing one or more of the essential amino acids. Examples include: Beans, lentils, nuts, seeds. Athletes that follow a vegetarian or vegan diet can meet their protein needs with these plant-based sources, but it requires extra thought and planning to insure they meet their daily needs.

Carbohydrates

Vegetables are packed full of vitamins, minerals, phytonutrients and fiber. Adults tend to eat the foods that we were exposed to as children, which can limit food variety. It can take 5–6 times of trying a food before you realize you actually like it. The bright colors that give fruits and vegetables their beauty come from phytonutrients. These are compounds in the food that work to minimize inflammation, keep the inside of your body healthy and help you perform your best.

Complex carbohydrates are the preferred fuel source for your working muscles. They are also important to help your brain function and focus.

  • Include complex carbohydrates found in foods such as oatmeal, yams, brown rice, barley, quinoa, sweet potatoes, plantains, squash, and non-starchy vegetables such as green beans, broccoli, spinach, kale, etc.
  • For the challenge, stay away from any packaged foods with sugar or sweetener (except stevia & coconut sugars) as an ingredient (look for hidden names of sugar), chips made with any non compliant oils, candy, white rice, breads, bagels, pasta etc.

What about sweeteners? The only source of sweetener should come from whole foods (aka: fruit). For the challenge, omit honey, maple syrup, table sugar, added sugars (read labels) and other artificial sweeteners.

What about condiments? Condiments often have hidden sugars. Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Fats

Fat is an important fuel source for young athletes. Fat absorbs nutrients, provides essential fatty acids, protects vital organs, and serves as an insulator to keep the body warm. It also acts as a source of energy when participating in activity.

  • Include: Nuts & seeds such as almonds, walnuts, cashews, pistachios, pumpkin seeds and sunflowers seeds. Avocados, nut butters, olives, olive oil, coconut oil, grass-fed butter.
  • For the challenge, stay away from hydrogenated oil and industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower and canola oils.

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NUTRITION QUANTITY

Challenge Rule: Become Aware of Your Portions & Timing: Eat 3 scheduled meals and 2-3 planned snacks (**no mindless picking when you’re bored) using the portion guidelines below. Do not eat to the feeling of being “stuffed.”

One easy way to size up portions is to use your hand as a guide. Kids have smaller hands than adults, so it serves as a reminder that kids should eat smaller portions, but note, athletes may need more than the average child. Note, the purpose is to teach a point of reference for kids. Think of it as a visual learning tool. Without it, they may not have an understanding of portion sizes and end up under or over eating.

🥗 Vegetables
Green leafy veggies are a green light. Eat a green vegetable at least twice a day – as many as you’d like.
🍠Carbohydrates
Keep carbohydrate serving per meal/snack to about the size of your closed fist using the food quality guidelines above. Note: athletes may need up to two closed fists depending on training duration/intensity.
🍗Protein
A meat portion per meal/snack should be about as big as your palm.
Note: Protein is often over-consumed at dinner but under-consumed at other times of the day. Focus on balancing your protein intake evenly throughout the day. Try to consume a high-quality protein source at each meal, even snacks! The goal is to get at least 10 grams and no more than 30 grams per meal. To do this, you need to learn how much protein is in foods. Some common examples include: 3 ounces of chicken, beef, fish or turkey = 21 grams, 1 egg = about 7 grams, Greek yogurt = 18 grams.
🥑 Fat
Keep the amount of added fats per meal/snack (like olive oil, nuts or avocado) to the size of your thumb.

🔑🔑 As always, pay attention to hunger cues, energy, activity levels and stress. It’s normal for children to have appetites that vary when they’re growing. Adjust as needed. The point of this challenge it to help kids find a good balance of protein, veggies, smart carbs and healthy fats for optimal energy and to prevent deficiencies.
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HYDRATION

Challenge Rule: Drink your daily amount of water listed below.

Why is this important? Hydration is the key to feeling energized. Even if you feel as if you drink a lot of water, staying hydrated when you are at school all day and then practice in the evening can be a challenge. Creating a hydration schedule can help get you in the habit of drinking at regular times throughout the day.

8 gulps is roughly equal to 1 cup of fluid. If you stop and take 8 at least 4 times throughout the day, you consume 4 cups of water without even realizing it.

1 gulp = ~1 ounce of fluid! 8 gulps = ~ 1 cup.

Use this as your starting guide:

• Girls and Boys 4 to 8 years = 7 cups
• Boys 9–13 years old= 10 cups
• Girls 9–13 years old= 9 cups
• Boys 14–18 years old= 14 cups
• Girls 14–18 years old= 10 cups

In addition to the above, consider the amount of time you spend exercising. You will need additional fluid around the time of exercise and more if it’s hot out.

Only water, coconut water, coffee (adults) are allowed for this challenge. Soda and alcohol are not.


SLEEP

Challenge Rule: Sleep the amount stated below for your age.

Why is this important? Sleep is the very foundation of post-exercise recovery and regeneration. Many athletes assume that the body recovers immediately after exercise, but that’s not the case! Sleep is your body’s time to really recover. As you fall into a deep sleep, your body becomes more relaxed, slows down and heals. If you give your body the rest and time to recover that it deserves, it will work better for you during the hours you are awake. Depriving your body of sleep can decrease your ability to focus, learn, and listen, which can have a negative effect on your performance in the classroom and in your sport.

Sleep guidelines

6-13 years old = 9.5-12 hours a night
14-17 years old = 8-11 hours a night
18-25 years old = 7-11 hours a night
26-64 years old= 7-9 hours a night

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SCREENTIME

Challenge Rule: Limit recreational screen time to less than 1 hour each day.

This includes phone, tablet, computer, TV. This does NOT include digital homework assignments.

This challenge is about making sure that children have time for all the tasks that are important for development, from playing outside to getting the right amount of sleep and enough face-to-face interaction with their friends.
A new study even links restricting screen time for kids to higher mental performance.


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A note to parents:

Since your kids are working so hard to grow and train like the athletes they are, they need plenty of calories to support growth, activity and normal cognitive development. But eating well isn’t just about getting adequate protein, fat and carbohydrates… micronutrients, sleep and hydration also play a big role in our health and that of our children. One significant reason that fresh, unprocessed foods like meat, vegetables, fruit and good fats are so healthy is that these foods supply generous amounts of vitamins, minerals and phytonutrients, the stuff that directly benefits our health.

These same foods promote their healthy immune function, supports activity and growth and contributes to a wide range of micronutrients that have been shown to decrease risk of (and even improve) conditions such as asthma, allergies, ADHD and various autoimmune diseases.

This is not a fad diet. Through this challenge, we want to inspire your child to choose nutrient-dense foods and healthy habits beyond the 14 days.

A lot of parents I talk to say, “But my kids don’t like vegetables….” or “But my son will only eat sugary breakfast cereals.” Yes, it is difficult to change a habit, especially eating habits that have been accustomed to sweeter, more processed foods. But, as the parent, doing the grocery shopping, you are the supplier of your child’s nutritional needs. We know you love your child wholeheartedly, which is exactly why we’re encouraging parents to get involved with this challenge, too.


MORE TIPS:

Start your day with a balanced breakfast, consisting of a high-quality protein, a high-quality carbohydrate and a bit of fat.

Why is this important? Studies show that students who eat breakfast have better concentration, attention span and memory. As a student and an athlete, you need this!

Eating a variety of foods is the best way to insure you meet your vitamin and mineral needs for the day. For example, if you do not get adequate Vitamin B12 on one day, you may not feel tired that day, but if you don’t reach your daily needs day after day after day, the symptoms of deficiency will start to show up.

Pack an after-school snack to eat before practice.

Why is this important? Fueling your body properly before activity will result in a better training session, and that will lead to better performance. Since many young athletes go directly from school to practice, taking a mini-meal or snack along is the only option. Just like it’s your job to remember your trampoline shoes when you go to gym, it’s important that you are responsible for your nutrition and hydration. So, grab your mini-cooler and load it with an ice pack and a mini-meal for after school. Remember to make sure it is balanced, meaning it contains both protein, carbohydrate and a bit of fat.

Fuel your body properly after exercise. Recovery Nutrition!

Why is this important? Recovery nutrition, what you eat and/or drink immediately after you exercise is extremely important for recovering your body. After exhaustive exercise, the work that the muscle just completed may result in some muscle breakdown. It’s important to fit in your post workout meal within an hour after training.


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Interested in something more individualized and in-depth? Find out more about our Nutrition Coaching Program at foundationnutrition@crossfitsalus.com.

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