Back to Back Issues Page
Fueling Young Athletes--Issue 126
February 13, 2017
Welcome Back,

Hello and Welcome Back, or simply Welcome if this is your first newsletter!

Its always a pleasure to provide you with another issue packed with evidence-based information about fitness and sports performance training and news about current events at Finish First Sports Performance.

If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes so that they, too, may benefit from the information contained herein.

Please take a moment and review all that we have to offer on our website, including our new online coaching and training plans.

Additionally, check out our products which aim to help teach other coaches and aspiring exercise and performance science students the exclusive methods behind our proven, successful sports and fitness training programs.

Remember, it is my personal goal to help you prepare to be your best when it matters most. Enjoy, and may you continue to pursue excellence in all that you do. Take Action!

For additional articles about fitness and performance training, sports psychology, nutrition, and coaching, please visit my blog at Finish First Blog

Finish First Sports Performance is the official training/performance coaching provider for the Youngstown Phantoms USHL Hockey Team, the Robert Morris Univeristy NCAA Division 1 Men's and Women's Ice Hockey Teams, the Robert Morris University NCAA Division 1 Men's and Women's Lacrosse Teams, the Amarillo Bulls NAHL Team, and the Miss Pennsylvania Scholarship Organization.

Inside this Issue:

To bring you the very best information, this newsletter focuses on fitness and performance training principles for athletes and fitness clients, and how to use them to make sure you are on the right track. Enjoy!

1. Performance Article: Q&A Interview with Licensed Sports Dietitian, Heather Mangieri, about fueling young athletes and the role of nutrition in long term athlete development, plus her new book. You don't want to miss this!--

2. Motivational/Inspirational Quote

3. Thank You

Interview:Fueling Young Athletes

By Jeremy S Hoy, MS, CSCS, PES, USAW, NASE, TPI1
Performance Coaching Team Leader
with Heather R. Mangieri, RDN, CSSD, MS

In this segment today, I want to introduce my long time friend and nutrition consultant, Heather Mangieri. She has been helping me for almost 10 years now, addressing the specific needs of my athletes as I take them through the long term development spectrum. I have watched her first-hand make huge differences in growth and performance and find that she is second to no one when it comes to youth sports nutrition. I have been fortunate to have her as a resource here in Pittsburgh, and am proud to say that she has recently released her new book, "Fueling Young Athletes: Essential foods and fluids for game day--and every day," and cannot recommend it enough to all of you.

Here is a recent interview we put together with Heather. Honestly, go get the book. It is a must have resource whether you are an athlete, parent, or coach. (JH is me, HM is Heather)...

JH: What inspired you to write this book?

HM: I started my sports nutrition practice, Nutrition Checkup, in 2008 never expecting to specialize in younger athletes. As my clientele of younger athletes grew, I started to get the same questions over and over again from parents and coaches. One day I decided to compile a list of suggested sports nutrition resources focusing on tips to fuel younger athletes so that I could share it with my clients and their parents. That was when I realized that there was not much out there so I decided I would write that book myself. Believe it or not, my note taking for this book began over four years ago. Since that time, a lot has changed in the world of sports nutrition. I am so excited to be able to share the most up-to-date information to help young athletes eat and perform their best.

JH: You talk about the importance of understanding developmental age versus chronological age. How does that play a role in putting together a sports nutrition plan?

HM: Youth sports is not what it used to be. Children are starting competitive sports much younger and the demands and expectations are much greater than they used to be. But young athletes are not small adults and putting demands on a child who is not developmentally ready can have devastating effects, not only to growth, development and performance, but also to their self-esteem.

The adolescent years are a time of extraordinary growth and development, but all kids develop at different rates. It’s very possible to have two different athletes of the same chronological age at very different stages of growth and development. Not only do children begin puberty at varying ages, both males and females can face different struggles with their growing bodies. The changes that occur can affect how they look and feel about themselves, especially as they compare themselves to their teammates. Parents and coaches usually notice the physical changes but they are not always sure if the changes are normal or how to address them.

JH: What sets your book apart from other sports nutrition books?

HM: As a sports dietitian, I get a lot of the same questions over and over again: What should my child eat before, during and after a game? What should I feed my child the evening before an event? What type of protein supplement should he/she take? These are all great questions that I answer, but this book goes way beyond game day and addresses what to do every day.

In the book, I literally walk the reader through developing their own individualized sports nutrition plan. I share with readers the same information I share with my one-on-one clients. The only difference is that in my office, I do the calculations myself; in the book, I walk the reader through how to put a sports nutrition plan together by themselves. Though it can get technical, it will open their eyes to what it takes to put a proper plan together. It’s a lot more than simply adding up “macros,” which we hear a lot of about today. It’s about building a plan based on individual age, gender, sport, level of training and most importantly goals.

This is the first sports nutrition book for this population that was written by a board certified sports dietitian.

JH: Of all of the information in the book, what do you expect parents, coaches and athletes to find the most useful?

HM: This book includes the most up-to-date information on all things sports nutrition, from the latest research on protein balance and timing to the latest trends in dietary supplements in ergogenic aids to everything in between. But all that knowledge, including a perfectly calculated sports nutrition plan, doesn’t do an athlete any good if they can’t figure out how to implement it. I think parents and coaches will find chapter 9 to be the most useful. It addresses the issues that families and athletes most often face, such as late-night practices, inconvenient school lunch times, demanding schedules and eating on the go, lack of sleep and expense of feeding multiple high school athletes. I share over thirty common barriers and provide concrete solutions on how to make it work for the family or team.

The other very useful part of this book is that I provide specific meal plan examples for different calorie amounts, using recipes included in the book.

JH: Your recipes are broken down into solid fuel and liquid fuel. Can you explain what you mean by those titles?

HM: Young athletes are busy people who often rely on quick, portable fuel such as protein drinks and energy bars to meet their nutritional requirements. The store bought brands can be worked into a meal plan, but by making your own you can individualize the ingredients to your own needs and flavor preferences, and make it work better for your meal plan. It can also save you money.

Sometimes, such as between two sporting events or before a morning practice, liquid fuel is better tolerated than solid fuel. Other athletes may just prefer liquids over solids and others can use liquids to add extra calories without more volume.

Smoothies are a quick way to get high-quality nutrients between meals, but not all smoothies are created equal. The trick is to make them taste good while keeping them nutritionally balanced.

The liquid fuel recipes include a variety of homemade smoothies and sports drinks with guidance on how to fit them into the meal plan.

The solid fuel recipes include a variety of energy bars and portable proteins options that can be made by young athletes themselves. I provide the nutrition facts for all of the recipes in my book so that they can easily be fit into the individualized meal plan created earlier in the book. Most importantly, all of the recipes were tested by athletes that I have worked with over the years as well as my own kids. (Some of those athletes are members work out at Finish First Sports!)

Motivational Quote

“If you have everything under control, you’re not moving fast enough.”
-- Mario Andretti

Thank You for Your Support

Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it, and the Free Training Videos, as much as I enjoy writing and putting it all together..

I look forward to your feedback as I continue to research to bring you the most current scientific training information available.

Should you have any specific article requests or questions, email me at Please visit for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.

Yours In Training,

Coach Jeremy S. Hoy, MS, CSCS, PES, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

For Finish First Insider backissues #1 - 29, click here

Back to Back Issues Page