Many female athletes struggle with body confidence and change their nutrition in unhealthy ways, only to the detriment of both their performance and their health. SPRING Forward: Balanced Eating, Exercise, and Body Image in Sport for Female Athletes provides performance nutrition and body image flexibility guidance for adolescent and adult female athletes. This book details the problems and the consequences, and provides extensive education on healthier, higher-quality performance.
Nutritional details include specific nutritional needs for female athletes related to hormones and nutrition for peak performance, as well as fad diets. Body image education includes societal pressure, unrealistic ideals, handling mental aspects of body image, psychological obstacles, and dealing with more severe problems. Healthy performance is addressed along with sleep, camaraderie, and how to manage the ups and downs of being a female athlete.
Several instructional manuals that can be easily used for teams at any level, from secondary school to elite athletes, are included in the book. Secondary school athletes who used the program showed significant improvement in body image flexibility and gave the program rave reviews, stating that not only were they stronger athletes, but their teams also felt the education was a bonding experience.
Author(s): Kathryn Vidlock, Catherine Liggett, Andrew Dole
Publisher: CRC Press
Year: 2023
Language: English
Pages: 204
City: Boca Raton
Cover
Half Title
Title Page
Copyright Page
Table of Contents
Introduction
Chapter 1: Background
Words to Know
History
Previous Prevention Projects
Citations
Chapter 2: Nutritional Needs of Adolescent Female Athletes
Words to Know
What Are the Energy (Caloric) Needs of a Young Female Athlete?
What about Protein? (Protein Needs)
Protein General Information
Amino Acids
Complete and Incomplete Proteins
Which Is Better?
Carbohydrates
What Is the Carbohydrate Need of a Young Female Athlete?
Carbohydrates—The Basics
Sciencey Details
Importance of Carbohydrates
Types of Carbohydrates
Sources of Carbohydrates
Is Fat Good or Bad? (Fat Needs)
Dietary Fats
Cholesterol and Hydrogens
Essential Fatty Acids—the Omegas
Sources of Fats
Does Nutrition Change after Puberty?
What Doesn’t Change?
What Does Change?
Iron
Sources of Iron
Iron Absorption Concerns
Iron Absorption Tips
Calcium
Calcium Absorption Concerns
Calcium Absorption Tips
Vitamin D
Recommended Daily Vitamin D Intake
Sources of Vitamin D
Vitamin D Absorption Concerns
Vitamin D Absorption Tips
Citations
Chapter 3: Nutrition in Training: Putting It on the Plate
Words to Know
The Training Plate Model
Low-Intensity Training Plate
Moderate-Intensity Training Plate
High-Intensity Training Plate
Putting It into Action
Nutrition on a Budget
Making a Meal Plan and List
What to Buy and How to Buy It
Other Considerations for Maintaining a Budget-Friendly Diet
Sport-Specific Needs
Adjusting for Specific Dietary Needs
True Food Allergies
Celiac Disease
Gluten Sensitivity
Lactose Intolerance
FODMAP
Vegan or Vegetarian
Diabetic Diet
Citations
Chapter 4: Advanced Nutrition
Words to Know
Supplements
Fad Diets
The Danger of Fad Diets
Top Worst Fad Diets
Paleo
Ketogenic (Keto)
Intermittant Fasting
Alkaline Diets
Blood Type Diets
Whole 30
Cleanses and Detoxes
Nutrition during Injuries
Sleep
How Do Sleep and Nutrition Interact?
Naps
Citations
Chapter 5: When Nutrition Goes Wrong
Words to Know
What Can Go Wrong with Nutrition?
What Are Performance-Enhancing Drugs?
What PED Substances Are Banned?
How Do Teens Get These Substances?
ARE PEDs Harmful?
How Big Is the PED Problem?
What Are THE Red Flags of Someone Using PEDs?
What Can Parents and Others Do to Prevent PED Use?
What Should be Done when an Athlete Is on PEDs?
What Are the Common Eating Disorders?
Anorexia Nervosa
Bulimia Nervosa
Binge Eating Disorder
Orthorexia
Other Specified Feeding or Eating Disorders
What Is the Prevalence of Eating Disorders?
How Do Societial Ideals Contribute?
How Is an Eating Disorder Diagnosed?
How Is an Eating Disorder Treated?
What Should I Do if I See Red Flags in an Athlete?
Citations
Chapter 6: Relative Energy Deficiency in Sport (RED-S)
Words to Know
Why Does Energy Balance Matter?
What Is the Female Athlete Triad?
What Is the Cause of RED-S?
How Does This Correlate with Eating Disorders?
What Kinds of Problems Are Seen in the Body?
Are Different Races Affected in a Different Way?
How Do I Know if an Athlete Has RED-S?
How Is RED-S Treated?
What Should Be the Plan if Red Flags Are Present?
Citations
Chapter 7: Information for Schools and Teams: Logistics
Words to Know
General Information
What Skills Does a Session Leader Need?
What Is the SPRING Forward for Girls Director and What Are Their Responsibilities?
What Is a SPRING Leader?
What Are SPRING Ambassadors and How Many Should We Have?
What Are the Goals of Each Session?
What Are the Red Flags a Leader Should Watch for?
What Do We Do When We See Red Flag Symptoms?
Troubleshooting
Monitoring Success
Previous Results
Citations
Chapter 8: Session Manual for Adolescent Athletes
Words to Know
Session 1
Introduction (5 Minutes)
Group Rules and Expectations (5 Minutes)
Defining/Discussing Healthy Mindset and Body Image for Athletes (20 Minutes)
Nutrition for the Season (15 Minutes)
Homework (5 Minutes)
Conclusion (10 Minutes)
Session 2
Introduction (5 Minutes)
Positive and Negative Self-Talk (10 Minutes)
Relative Energy Deficiency (10 Minutes)
Nutrition for Middle of the Season (20 Minutes)
Sleep (10 Minutes)
Homework (5 Minutes)
Conclusion (5 Minutes)
Session 3
Introduction (5 Minutes)
Barriers to Goals (10 Minutes)
Nutrition for Competition (15 Minutes)
What Have We Learned? (15 Minutes)
Conclusion (10 Minutes)
Chapter 9: Beyond High School: Info for Adult Women
Words to Know
General Information
What Are SPRING Ambassador Roles as Adults?
What Are the Goals of Each Session?
Previous Results
What Are the Red Flags a Leader Should Watch for?
What Do We Do When We See Red Flag Symptoms?
Troubleshooting
First an Overview of the Menstrual Cycle
Does the Cycle Impact Performance?
What about Nutritional Needs during the Menstrual Cycle?
How Can Nutrition Impact Performance?
Training Concepts
Citations
Chapter 10: Session Manual for Adult Athletes
SPRING Ambassadors
Session 1
Introduction (5 Minutes)
Group Rules and Expectations (5 Minutes)
Defining/Discussing Healthy Mindset and Body Image (20 Minutes)
Nutrition for the Season (15 Minutes)
Homework (5 Minutes)
Conclusion (10 Minutes)
Session 2
Introduction (5 Minutes)
Positive and Negative Self-Talk (10 Minutes)
Relative Energy Deficiency (10 Minutes)
Nutrition for Middle of the Season (20 Minutes)
Sleep (10 Minutes)
Homework (5 Minutes)
Conclusion (5 Minutes)
Session 3
Introduction (5 Minutes)
Barriers to Goals (10 Minutes)
Healthy Exercise and the Menstrual Cycle (15 Minutes)
What Have We Learned? (15 Minutes)
Conclusion (10 Minutes)
Chapter 11: One-Time Session Manual
Words to Know
Introduction
Session Manual
Introduction and Group Rules and Expectations (5 Minutes)
Defining/Discussing Healthy Mindset and Body Image for Athletes (20 Minutes)
Nutrition (15 Minutes)
Relative Energy Deficiency in Sport (10 Minutes)
Homework (5 Minutes) * Optional—May Omit If Time Prohibits
Conclusion (10 Minutes)
Chapter 12: Handouts
The Training Plate Model
Low-Intensity Training Plate
Moderate-Intensity Training Plate
High-Intensity Training Plate
Homework Session 1
Relative Energy Deficiency in Sport (RED-S)
“Eating Well Is a Form of Self-Respect”
The Importance of Breakfast for Athletes
Homework Session 2
Nutrition Myths
Chapter 13: Parent Information
What if My Child Seems in Imminent Danger?
How Big Is the Problem?
But My Child Seems an Appropriate Weight
What if My Child Suddenly Wants to Eat Healthier?
What Is the Right Amount of Exercising?
Stress
How Do I Talk to My Teen about This?
What If My Child Is Not on a Team or Their School Doesn’t Use This Program?
What If I Have Witnessed Some Red Flag Symptoms?
Citations
Chapter 14: Social Media
Social Media Role in Body Image
Using Social Media in a Positive Way
Prevalence of Social Media Use among High Schoolers
Benefits of Social Media Use for Athletes
Risks of Social Media Use for Athletes
Citations
Index
