Do you know the food sources for the micronutrients she needs?

If your teen female athlete is a picky eater, how can you ensure she’s getting the essential micronutrients she needs to be healthy and perform at her peak?

If you notice your teen athlete is low in energy, not recovering well from their training sessions, getting sick often, or not sleeping well, their diet is the first place to look for the cause, and the solution.

In this video, I focus on sources of real foods over supplements, and provide examples of what foods provide these essential micronutrients, including for vegans and vegetarians.

Be ready to take notes, because you’ll be equipped with a whole list of “common denominator” type foods that you can incorporate into their diet.

Watch as I explain:

1. Iron – why it tops the list for the essential micronutrient your teen needs.
2. Calcium – why it’s crucial to include for building up their bone mass now to avoid osteopenia or osteoporosis later in life.
3. Vitamin D – how this hormone is involved in many bodily processes and works with Calcium to build bone and support the immune system.
4. Magnesium – its role in energy production, muscle contraction and recovery, and sleep quality.
5. Zinc – how it supports immune function, protein synthesis and muscle recovery.
6. Folate (Vitamin B9) – how it’s crucial for DNA synthesis and repair, and supports cell division and growth.
7. Vitamin B12 – its role in energy metabolism, the formation of red blood cells, and why it’s crucial for vegans or vegetarians.
8. Antioxidants – learn about Vitamins A, C and E, which help reduce oxidative stress from intense training and support recovery.

Plus, watch for my suggestions on how you can boost the variety of foods in their diet, and get them involved in trying new foods!

See the links below for additional resources.

Additional Resources:

Vitamin D for Improving Sports Performance

How to Help an Athlete Who is a Picky Eater

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Need help setting up a solid nutrition plan to support your performance and goals?

Contact me to schedule a free 30-minute consultation, so we can discuss your particular situation and goals.

Want more nutrition tips geared toward female athletes? Tune in to my podcast:

Female Sports Nutrition

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