The Best We Can Give to Our Kids
Education and Love
What is considered healthy?
- Occasionally, athletes may not adhere to a healthy eating regimen.
- Diet
- Weight class
- Eating disorders
- Too much protein?
- Always the same
- Being too sensitive
Impact of Nutrition
Improved overall health, enhanced brain function, improved mental health, growth (peak at 12 and 14 years), improved performance, lifestyle and education for life
Nutrients for Teenagers
Health comes first, with a need for a variety of nutrients and the right balance.
Nutrition should be PLANNED
- Wake up early enough
- Drink some water
- Prepare the breakfast
- Prepare the food and drinks for the day
- Discuss about it
Example Meals:
- Breakfast: Müsli with banana, Yoghurt and Milk (soy or oat) = It‘s high in fibre and gives you long term energy, bananas puts you in a positive mood and gives you energy quickly.
- Snack: Fruits, vegetables, maybe one egg = Easy to digest, gives you energy and makes you happy.
- Lunch: Salad with Avocado and chicken or lentils and some vegtables = not too heavy and also gives you energy.
- Snack: 2 handfull nuts will reduce stress and improves brain function, the rasins keeps you awake.
- Evening: 2 One potato with herb quark = easy to digest and supports sleep.
What to Eat and Drink
Carbohydrates
Oats, good bread, potatoes
Protein
Eggs, beans
Vitamins and Minerals:
Fruits
Drinks:
Water, tea, coffee, soda, energy drinks, Coconut Water
Special Notes on Breakfast
- Importance: “Breakfast like a KING, Lunch like a QUEEN, Dinner like a PAUPER.”
- Skipping breakfast increases the risk of GI cancer (Liu, 2023).
Vegetarian and Vegan Diets
- Reduce animal products but watch for deficiency symptoms (e.g., iron, vitamin B12, vitamin D).
- Consider a blood test to monitor health.
Snacks for the Day:
- Prepare snacks in advance: cut vegetables, boiled eggs, fruits, and bottled water.
- Good Choices: Eggs, fruits, and vegetables.
Lunch
- Prepare snacks in advance: cut vegetables, boiled eggs, fruits, and bottled water.
- Good Choices: Eggs, fruits, and vegetables.
Dinner
- Prepare snacks in advance: cut vegetables, boiled eggs, fruits, and bottled water.
- Good Choices: Eggs, fruits, and vegetables.
Meal Frequency
- Many small meals are better
- 5-6 meals are ok
- 3 main meals: breakfast, lunch, dinner
- 2-3 snacks in between
- Best for protein intake (recovery and injury prevention) and to maintain constant blood sugar levels
- Drink 2-3 liters
Nutrition before, during and after sports
- Very important to plan
- The time, when to eat
- What to eat
- Has a big impact on performance and recovery
Water Frequency
- Drink very frequently
- If you feel thirsty it is already too late
- Always drink between sports to replenish sweat
- Minerals, salt
- NO soft drinks
Sports and Training
- Pre-Training Consuming carbohydrates such as sweet potatoes, pasta, or rice 2 to 3 hours before training not only provides readily available energy and replenishes glycogen stores but also optimizes performance, so it's beneficial to start the day before your workout.
- During To stay hydrated, always drink plenty of water, and consider refilling with carbohydrates and fruits, adding some salt for balance, and enjoying oat cookies as a nutritious snack.
- Post Training To refill glycogen storage and replenish the body's essential reserves for sustained energy during physical activity, consume carbohydrates, which serve as the primary energy source and support various physiological functions, alongside protein for muscle repair, growth, and overall tissue maintenance, with maltodextrin as a quick source of energy during exercise or recovery.
- Sport - Being active and having fun is essential, so do what you enjoy, try different sports often, and remember that team sports build friendships while individual sports foster discipline; just be sure to give yourself enough rest.
- Move - Sitting for long hours is linked to poor sleep quality, headaches, back and shoulder pain, blood clots, obesity, type 2 diabetes, cardiovascular disease, colon and breast cancer, kidney disease, cognitive decline, anxiety and depression, and increased risk of early all-cause mortality.


Dr. Andy Schillinger
Director of Rehabilitation
Dr. Andy is a Doctor of Physical Therapy specializing in sports physiotherapy and rehabilitation. With nearly 30 years of experience in professional football, he has worked with esteemed teams such as SC Freiburg in the Bundesliga and the Thai National Team. His extensive background includes providing expert care in hospitals and rehabilitation centers. In addition to his clinical work, Dr. Andy is a dedicated lecturer, having taught in Germany, Switzerland, Austria, and Thailand. He is also a frequent speaker at medical and wellness conferences, where he shares his insights on sports rehabilitation and physical therapy practices.