Скачать или смотреть Ultimate Youth Sports Training & Nutrition Guide (Ages 5–16)

Boost your performance with the perfect blend of training and nutrition! In this video, Coach Rivera guides five athletes—Lily (5), Max (8), Sofia (11), Javier (14), and Emma (16)—through age-specific drills and meal plans that fuel growth, skill development, and peak performance.

What you’ll learn:
Active Start & FUNdamentals (ages 5–9): Why play-based drills and calcium-rich snacks (yogurt, fruit, whole milk) build strong bones and motor skills.

Learn to Train (ages 9–12): How structured practice, lean protein (chicken, avocado), and hydration set the foundation for team tactics and recovery.

Train to Train (ages 12–16): The critical role of complex carbs (whole-wheat pasta), iron (spinach), and protein in powering growth spurts and intense conditioning.

Train to Compete (ages 16–23): Precision fueling—post-workout smoothies with Greek yogurt, berries, spinach, and honey—to speed recovery and sharpen focus.

Follow along as each athlete masters age-appropriate obstacle courses, tactical scrimmages, and strength drills—then refuels with balanced meals and snacks. Discover easy meal prep tips, hydration hacks, and nutrition checklists that any teen can use to train smart, eat right, and play hard.

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Dedicated to: Ralf Rabung.

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