Chris G. Koutures, MD, FAAP Pediatric and sports medicine specialist

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Comprehensive blend of general pediatric and sport medicine care with an individualized approach that enhances the health and knowledge of patients and their families



Proud physician:
USA Volleyball Mens/Womens National Teams
CS Fullerton Intercollegiate Athletics
Chapman University Dance Department
Orange Lutheran High School

Co-Author of Acclaimed Textbook

Pediatric Sports Medicine: Essentials for Office Evaluation

Orange County Physician Of Excellence, 2015 and 2016


Filtering by Tag: Sports nutrition for adolescents

Schedule Dr. Koutures to Speak to Your Soccer Club or Team


With more and more kids and teens playing soccer, so comes the risk of injury. Today, players are suffering from head injuries, groin injuries, knee injuries, hamstring pulls and broken bones.

Schedule Dr. Koutures to come speak to your coaching staff or families!

Some common topics he can address include:

To schedule a one hour session with Dr. Koutures for coaches and/or parents, click here or call 714-974-2220

3 Whole Food Recommendations for Young Athletes

When making sports nutrition recommendations, I tend to favor the collateral benefits, lower costs, and the "knowing what you are getting", of whole food sources rather than individual vitamin or nutrient preparations. 

I was energized to  share the podium at the 2015 CHOC Children's RD's in Practice: Pediatric Sports Nutrition Conference with some truly amazing colleagues, and in reviewing their handouts, I found some new whole food thoughts that I felt needed to be shared.

I want to give full credit to both Shondra and Jessica Brown of CHOC Children's Sports Nutrition Program for organizing the conference, and to Becci Twombley, RD, CSSD who presented on the following important food sources for young athletes:

  • Importance of Whey Protein and Leucine
    • Whey protein is a quickly digested protein which can lead to more immediate muscle recovery
    • Whey protein is also high in the amino acid leucine, which can be decreased 30% after high intensity exercise
    • Good sources of whey protein (and thus leucine) include Greek Yogurt, eggs, steak and milk.
      • Yet another nod for Chocolate Milk as a post-exercise recovery beverage- not only do you get the whey protein and leucine, but the associated carbohydrates enhance the protein absorption and don't forget the calcium and Vitamin D!
  • Make a Beeline for Beets
    • High in betalines and beta-carotenes which include anti-oxidant and anti-inflammatory properties for boosting immunity 
    • Beets also have a high content of nitrates which increase nutrient delivery through augmented blood flow to working muscle, allowing for more efficient exercise
    • Best to eat either beet juice shots or 3-5 raw or juiced beets 2 1/2 hours before training (prolonged cooking of beets kill the betalines)
  • Probiotics for health of your digestive tract
    • Probiotics are live micro-organisms in the digestive tract that support absorption of nutrients and enhance immune function
    • Use of probiotics can reduce both the number of days and overall severity of respiratory illnesses
    • A solid probiotic source is none other than Greek yogurt....1/2 to 1 cup either daily or every other day will also give you that whey/leucine fix mentioned above and further stress the importance of whole food nutrition sources!



Top Nutrition Concerns Seen in Adolescent Sports Medicine

Trying to figure if your young athlete needs iron to boost performance?

Uncertain if water or sports drinks would be be the best choice for the next practice or game?

Looking for healthy post-game snacks that will assist in muscle recovery?

Hearing a lot about protein and creatine supplements but not sure if adolescent athletes should use them?

You've come to the right place for practical answers to these and many other nutrition questions that I regularly hear in my sports medicine practice.

In appreciation of CHOC Children's Hospital inviting me to speak on Top Sports Nutrition Concerns Seen in Adolescent Sports Medicine first at their RDs in Practice – Pediatric Sports Nutrition conference and following up with a Pediatric Grand Rounds on the same subject,  figured I would compile a list of past blog posts that will form the backbone of those presentations.

Click on the above links to view the relevant post.

Eager to hear of any additional nutrition or other sports medicine based questions- will offer initial responses via email but always available for office consultations and more in-depth recommendations