SPRING Forward: Balanced Eating, Exercise, and Body Image in Sport for Female Athletes

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