Fueling youth athletes -
Yogurt with a banana, baby carrots with hummus dip, or peanut butter with crackers and apple slices are all examples of smart snacks that require minimal time and effort to prepare. Check out the No-Bake Energy Bites recipe in this newsletter for a smart snack the whole family can have fun making together.
However, if these do not fit into your schedule, or you are needing an option that does not require refrigeration, look for quick, easy, non-perishable bars at the grocery store. They can be a great solution for an on-the-go family. Be sure to check the label for whole ingredients such as oats, whole grains, nuts, seeds and fruit for best nutrition.
And prioritize protein content, while limiting added sugar. Compare labels to make the best selection. An eating pattern high in saturated fat and added sugar will only serve to hinder your young athlete, especially right before participating in physical activity.
Avoid things like fried foods and candy bars before practices or games. Be sure your child replenishes their body after being physically active, with plenty of fluids preferably water and a nutrient-rich meal or snack with a healthy combination of fats, lean protein and whole grains—think bean burrito or a slice of pizza loaded with vegetables.
For breakfast—think fruit and yogurt smoothies or an omelet with cheese and vegetables. Nutrient-rich foods like starchy vegetables, whole grains, beans and legumes will do the trick to get them back on track.
The best way to ensure your child is getting all the nutrients their body needs to grow and develop is by encouraging them to eat foods from each of the five food groups: fruits, vegetables, grains, protein and dairy. gov has a wealth of information on incorporating a variety of healthy choices from each food group.
Following these recommendations is good for everyone—athlete or not—so your whole family will reap the benefits all summer long. WeCook: Fun with Food and Fitness. No-Bake Energy Bites.
Nutrition for Kids. Feeding the Young Athlete. Skip to main content. Nebraska IANR Nebraska Extension UNL Food Free Resources Newsletters Family Fun on the Run Fueling Your Young Athlete.
Provide Feedback Download Handout. Snack Smart Make time for snacks that will keep your child energized. Fuel and Replenish An eating pattern high in saturated fat and added sugar will only serve to hinder your young athlete, especially right before participating in physical activity.
No Bake Energy Bites Download Handout Spanish Handout. As a performance dietitian, I have found the best way to communicate nutrition to athletes is to keep it simple. Some examples of post-training meals that offer 25 grams of protein and 50 grams of carbohydrates are:.
It is important to note that foods rich in fiber should be limited in the post-workout meal. Dietary fiber is indeed healthy because it supports immune health, gut function, and appetite control, as well as preventing type 2 diabetes and decreasing the risk of cardiovascular disease and certain types of cancer.
However, fiber slows down digestion, which is not the goal of recovery nutrition. You want to recover as quickly and efficiently as possible to prevent skeletal breakdown. Skipping meals like breakfast will hurt your growth and your game.
Missing out on protein and general nutrition during adolescence will lead to significant declines in energy, weight, muscle growth, and strength, while increasing the likelihood of fatigue.
Does this mean your adolescent athlete should slam protein shakes? Of course not, but they should consistently consume whole foods at regular mealtimes.
This increases their risk of missing out on key nutrients for both health and athletic performance. Consuming good old-fashioned chocolate milk on-the-go can be a great way to increase calories while meeting additional protein intake demands.
Many athletes are exhausted and often have a decreased appetite from tough training. Chocolate milk is tasty, convenient, and well-tolerated, and it makes for a great alternative recovery beverage.
There are also high-protein chocolate milk beverages from companies like Fairlife, TruMoo, and more. I will repeat, however, that a protein shake or chocolate milk will NOT make up for missed nutrients from not consuming regular meals.
It seems like every athlete wants to take protein powders. Overall, you should focus on using real food first before you consume a pricey supplement that may not contain desired ingredients. In fact, many protein powders could contain heavy metals and other toxic ingredients.
No dietary supplements, including protein powders, are regulated by the U. Food and Drug Administration FDA. This means they have the potential to do more harm than good.
Your best bet is to opt for a whey protein powder that has undergone third-party testing and has an NSF stamp of approval. For more information on supplements or to research third-party-tested supplements for safe use, check out Informed-Sport. Again, food first, supplements second.
Supplements are designed to fill the gaps in our nutrition, not to replace real food. Name a NASCAR driver who begins the Daytona with their fuel tank half-full. What about three-quarters full? Athletes who start their practice, game, race, or match with low fuel minimal glycogen stores from not eating breakfast, lunch, or other meals can end up having a poor performance.
Skipping meals results in poor muscle contraction, slow reaction time, reduced speed, agility, and power output, and so much more.
The earlier young athletes and coaches understand carbohydrate and protein needs, the better off they will be as far as long-term health and athletic performance. Having a healthy relationship with food and understanding the basics is really important.
Help create awareness of a balanced plate with high-quality snacks in-between regular meals. Eating one meal—i. Never skip meals. Build a plate rich in colorful fruits and vegetables. What you do on the days, weeks, and months leading up to game day is what ultimately matters.
More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.
Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. Wendi Irlbeck, MS, RDN, is a registered dietitian, nutritionist, and fitness coach.
Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans.
Wendi works remotely and currently operates as a traveling dietitian. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.
This is an excellent and very informative article for those in any sport discipline!! We need more like this one!!! Thank you very much for this valuable information! I will be following your advice for my teenage athlete.
I loved this article as it has sound good advice. Thank you!! I would love to have you come and talk to our team!!
Thank you for the great article! Due to their sports schedule special equipment like a blender is no an option on the road. Any advice is appreciated. Finally an article that makes it simple to understand what my athlete teen should be eating before, during and after. They are a great source of long lasting energy for young athletes.
Great content and written in a way teens can understand. Using it as our guide going forward. This new approach evaluates young athletes based on skill level, not necessarily age. The result is more fun, better athletes, and life-long players of the sport. Long-term athletic development is an evidence-based approach to coaching and developing young athletes that leads those in charge of youth athletic programs to implement best practices that provide proper training, competition, and recovery4; select exercise sequentially and progressively; educate coaches in all aspects of athletic development; provide for individual maturation variables ie, physical, mental, emotional ; and enable open communication among coaches, parents, and athletes.
To ensure success, this sports training must be supported by a sports nutrition plan for young athletes designed by a dietitian, so collecting detailed information about the training is a key component of nutrition counseling.
Understanding Adolescent Development In addition to gathering important information about the training regimen, dietitians must learn the complexities of adolescent growth and development.
Unlike adult athletes, young athletes have distinct nutritional requirements that depend on their stage of development. The stages of development, also known as the Tanner stages, include prepuberty, active puberty, and postpuberty. Puberty is a process in which the body changes from that of a child to that of an adult.
Children begin puberty at varying ages; girls, of course, face different struggles than boys as their bodies grow and change. Boys also experience changes. As testosterone levels begin to rise, they gain lean body mass and experience decreases in body fat.
These stages of development are more critical for determining energy needs and the ability to build muscle than chronological age. Dietitians can use the Dietary Reference Intakes to estimate basic nutritional needs for macronutrients, vitamins, and minerals.
Unlike for adult athletes, there have been no formulas developed to estimate the number of calories burned by young athletes when participating in different sports and at different intensities. Children, especially younger children, are less efficient in their movements, resulting in a higher calorie demand.
As they become better trained in their sport, their energy demands likely decrease. To estimate calorie needs, begin with the estimated energy requirement EER and adjust based on the level of activity.
Pubertal Athletes ~aged 10 to 14 in females; 12 to 16 in males Calculating calorie needs of young athletes during puberty is more of a challenge.
Not only do young athletes reach puberty at different ages but they also can be in different stages of development within puberty.
Nonetheless, during puberty young athletes need extra calories to support linear growth and changes in body composition and bone mass. Determining exactly how many more calories are needed will vary for each athlete. Dietitians can use the EER to help determine total energy needs.
The EER for children and adolescents is based on energy expenditure, requirements for growth, and activity level. While the EER is a useful tool to estimate energy needs, remember that puberty is a process that occurs over time.
Variations in growth rate and the amount of time and effort spent in physical training, practice, and competition all will impact individual calorie needs. At this stage, most athletes begin modifying their sports training to focus more on building muscular strength and size.
Athletes approaching the college years often have body composition goals related to their sport. For example, a baseball player may want to focus on arm strength to improve his throw or decrease body fat to enhance running speed. Coupled with the hormonal, physical, and psychological changes that occur during puberty, which can lead to poor self-esteem, poor body image, and disordered eating, young athletes are busy with sports training, competition, school, homework, and, in some cases, part-time jobs.
They also may grapple with family issues that can lead to more undue stress and anxiety. All of these variables can have a negative impact on healthful eating in addition to other barriers they encounter daily.
Following are some of the most common hurdles young athletes face as they try to adhere to a nutrition plan and strategies to help overcome them. I feel nauseated.
Youh you are a competitive athlees or a casual exerciser, what Fuling eat affects your performance. But sadly, 30 Weight loss cleanse of adolescent athletes skip breakfast and 25 antiviral protection for schools skip Weight loss cleanse. And Fue,ing whopping 86 percent eat at athletfs food Fueling youth athletes each week. Proper nutrition can improve strength, speed, stamina, delay fatigue, enhance healing from injuries and improve performance. When it comes to fluid intake, make sure your athlete is getting in 12 to 24 ounces prior to exercise. To delay fatigue during exercise, they should drink eight to ten ounces of cold water or a sports drink every 15 minutes. After the game, they should drink 20 to 24 ounces for every pound of body weight lost while playing.Fueling youth athletes -
It seems like every athlete wants to take protein powders. Overall, you should focus on using real food first before you consume a pricey supplement that may not contain desired ingredients.
In fact, many protein powders could contain heavy metals and other toxic ingredients. No dietary supplements, including protein powders, are regulated by the U. Food and Drug Administration FDA. This means they have the potential to do more harm than good.
Your best bet is to opt for a whey protein powder that has undergone third-party testing and has an NSF stamp of approval.
For more information on supplements or to research third-party-tested supplements for safe use, check out Informed-Sport. Again, food first, supplements second. Supplements are designed to fill the gaps in our nutrition, not to replace real food. Name a NASCAR driver who begins the Daytona with their fuel tank half-full.
What about three-quarters full? Athletes who start their practice, game, race, or match with low fuel minimal glycogen stores from not eating breakfast, lunch, or other meals can end up having a poor performance.
Skipping meals results in poor muscle contraction, slow reaction time, reduced speed, agility, and power output, and so much more. The earlier young athletes and coaches understand carbohydrate and protein needs, the better off they will be as far as long-term health and athletic performance.
Having a healthy relationship with food and understanding the basics is really important. Help create awareness of a balanced plate with high-quality snacks in-between regular meals.
Eating one meal—i. Never skip meals. Build a plate rich in colorful fruits and vegetables. What you do on the days, weeks, and months leading up to game day is what ultimately matters.
More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.
Wendi Irlbeck, MS, RDN, is a registered dietitian, nutritionist, and fitness coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention.
She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi works remotely and currently operates as a traveling dietitian.
Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website. This is an excellent and very informative article for those in any sport discipline!!
We need more like this one!!! Thank you very much for this valuable information! I will be following your advice for my teenage athlete. I loved this article as it has sound good advice. Thank you!! I would love to have you come and talk to our team!!
Thank you for the great article! Due to their sports schedule special equipment like a blender is no an option on the road. Any advice is appreciated.
Finally an article that makes it simple to understand what my athlete teen should be eating before, during and after. They are a great source of long lasting energy for young athletes. Great content and written in a way teens can understand. Using it as our guide going forward. One question, is too much protein in one meal a concern?
For example, my son east 3 eggs with cheese and a whey protein banana peanut butter drink for breakfast before school. I calculate this to be about 70 grams of protein. Thank you. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.
Please contact the developer of this form processor to improve this message. Even though the server responded OK, it is possible the submission was not processed. Protein Protein is a key nutrient responsible for several biological functions, including the repair and growth of many cellular structures like skeletal muscle.
Young Athletes Have Greater Nutritional Needs High school athletes have greater protein and carbohydrate needs than their less-active peers. Click To Tweet Multisport athletes have even larger caloric needs. Carbohydrates Are King for Energy Carbohydrates are the preferred fuel substrate for optimal energy.
Click To Tweet So, how much is enough? How Much Protein? Protein Options A huge part of being healthy is maintaining a varied diet with an assortment of foods. When Should I Consume Protein? To Tape or to Brace is that the Question?
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The night before Eat a high carbohydrate meal and be sure to drink plenty of fluids Get at least hours of sleep Teriyaki chicken rice bowl Spaghetti and meat sauce Soft tacos cups brown rice cups whole wheat pasta whole wheat tortillas oz chicken 1 cup spaghetti sauce cups rice Mixed vegetables oz lean meat lean ground meat or grilled chicken Low fat milk Italian bread Beans Salad with low-fat dressing Cheese Corn, lettuce, tomato Evening Snack Peanut butter sandwich Low-fat popcorn Yogurt parfait Pretzels with string cheese Cereal with milk Trail mix Granola bar Banana and peanut butter 4 hours Pre Game Eat a meal high in whole grain carbohydrates, lean protein, and healthy fat.
While you are juggling the schedules and weekend vortex of these activities, it is incredibly important to think about the foods you are offering your child as they participate.
When your child is fed and hydrated, they can perform better at their sport regardless of the level they are playing. When your kid is getting the nutrition they need, they get:. Before puberty, boys and girls between the ages of 6 and 12 have roughly the same body composition, therefore roughly the same needs.
It is very hard to estimate calorie needs at this stage because the research has not been conclusive on young athletes. However, that research does show that they have an increased caloric need. For example, a year-old boy who is active more than 1 hour per day can need somewhere between and calories.
Counting calories is NOT advised, especially for young kiddos. Set regular meal and snack times where you determine what is served and they determine how much they eat. Once a child starts to show signs of puberty, their nutrient needs change.
Their bodies are growing rapidly, their brains are changing, and they are still needing to meet the energy needs their sport requires. It is important to continue to allow them to eat to their hunger as the calorie needs of that same year old mentioned above can range from to during this time.
Basically, you will see them grow out and then up. This is normal and you should not try to drastically limit their intake as it could impact their growth.
While focusing on calories and weight is not recommended, it is ok to talk with your children about nutrients and how they can help our bodies perform. You can get a detailed look at all nutrients needed at each stage of life here.
When talking about what foods they are choosing, here are some of the most important ones:. If you are adding a pregame or practice snack into their routine, avoid high-fiber choices as it could cause GI distress.
Adding a source of protein to each meal is a good practice.
Fueling youth athletes Holmes December 21, Fueling youth athletes As athletes, basic nutrition is how Fueling youth athletes ahletes our yputh lives and exert energy to achieve performance goals and Selenium integration testing. We need adequate daily calories, macronutrients carbs, protein and fat and micronutrients vitamins and minerals to support overall health. Essentially, nutrition is a house we build throughout our lives and the protective walls are the foods we eat to support our growth and to sustain life. Young athletes need these same foundational nutrition tools for health and performance.
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