Nutrition for young athletes -
Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated.
Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise. Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather.
Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink.
How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature.
Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports.
But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water.
Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration.
You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery.
Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance. Your performance on game day will depend on the foods you've eaten over the past several days and weeks.
You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you.
You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas.
Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size.
Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet.
Eat a Variety of Foods When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs. Vital Vitamins and Minerals Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.
Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles.
To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals. Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet.
Carb Charge Carbohydrates are an excellent source of fuel. Fat Fuel Everyone needs some fat each day, and this is extra true for athletes. Skip the Supplements Sports supplements promise to improve sports performance. Ditch Dehydration Speaking of dehydration , water is as important to unlocking your game power as food.
Game-Day Eats Your performance on game day will depend on the foods you've eaten over the past several days and weeks. Here are some tips: Eat a meal 3 to 4 hours before activity.
Include plenty of carbs and some protein but keep the fat low. Fat takes longer to digest, which can cause an upset stomach.
Carbs may include pasta, bread, fruits, and vegetables. The nutritional needs of young athletes include vitamins and minerals, protein, carbohydrates, and adequate water intake. Here at Wake Forest Pediatrics , we have put together 5 nutrition tips to help your child fuel and refuel for top-notch performance.
Carbohydrates are the main source of energy in your body and fuel your workouts. Additionally, carbohydrate intake also is necessary for proper growth and development in your child. Some great carbohydrate options include fruit, potatoes, milk, beans, bread, pasta, and yogurt.
The benefits of good hydration are plenty. Not only does drinking water keep your organs functioning properly , but it also helps to regulate your body temperature and deliver nutrients to your cells— all things that are essential to your young athlete.
To maintain optimal hydration throughout the day, general recommendations suggest young athletes should drink ½ to 1 ounce of water per pound of body weight. In instances where your child may become dehydrated, sports drinks and diluted juice are great options for rehydration.
Make sure your child is limiting their intake of these beverages as they are often high in sugar. Protein is another important nutrient that young athletes must be eating enough of. Every cell in the human body contains protein— not to mention it helps to grow and repair cells, as well as aids in growth and development for children and teens.
In most cases, young athletes will receive an adequate amount of protein through their food consumption and should not have to ingest anything supplemental, like protein shakes.
Fats are an important part of a balanced diet. Healthy fats help in the normal growth, development, and maintenance of body tissues. However, when dealing with young athletes, it is essential to place an emphasis on choosing fat sources wisely.
The best fat sources for young athletes include nuts, seeds, avocados, olive oil, and salmon. Unhealthy fats your child should avoid include processed meats, packaged desserts, cream, butter, and fried foods.
Growing children Collagen and Bone Health healthy, well-balanced diets in Natural pre-workout supplement to provide energy and help them athletees strong athleyes and muscles. Young Emotional wellness oftentimes Natural remedies for stress higher energy and fluid needs athletrs to their increased activity time. The nutritional needs of young athletes include vitamins and minerals, protein, carbohydrates, and adequate water intake. Here at Wake Forest Pediatricswe have put together 5 nutrition tips to help your child fuel and refuel for top-notch performance. Carbohydrates are the main source of energy in your body and fuel your workouts. Corresponding Author: Ronald Nhtrition. Gibbs Jr PhD, MCHES W. Circle Drive, Justin S. Morrill Hall of Agriculture, Rm: East Lansing, MI gibbsro2 msu. eduNutrition for young athletes -
Macronutrients are also discussed in this lesson, including function, food source, and recommended amounts. Carbohydrates offer the athlete numerous benefits including serving as a major fuel source during moderate to intense exercise and decreasing recovery times between activities For simplicity of the targeted audience, carbohydrates are classified into two different types: simple and complex Simple carbohydrates are those mostly coming from sources higher in mono- and di-saccharides including sweets, candy, and soda.
Complex carbohydrates are those coming from foods higher in starches polysaccharides and oligosaccharides. Complex carbohydrates are emphasized primarily over simple carbohydrates as the former contains more dietary fiber and micronutrients.
The daily amount needed is dependent on numerous factors including, type of activity and intensity of it, sex differences, and environmental influences. Protein is important for numerous bodily functions including muscle and other tissue rebuilding, which is very beneficial to those in athletics 16, Lastly, dietary fats are described related to their ability to serve as fuel to the athlete Additionally, fats are important components of cell membranes, provide protection to internal organs, and aid in reducing heat loss Similar to carbohydrates, fats can be classified into two types for simplicity: saturated and unsaturated Sources of saturated fatty acids include butter, lard, and cheese, while good sources of unsaturated fatty acids include olive oil, nuts, and peanut butter.
To promote short- and long-term health, unsaturated fatty acids should be emphasized over saturated fatty acids Lesson 2 expands upon the concept of energy balance and provides a visual representation of how to increase or decrease portion sizes of each of the five good groups to meet the energy demands of their sport.
This lesson also instructs athletes how to identify the relevant information on a Nutrition Facts Label to make healthy food choices. Individual energy needs are dependent on a number of other factors including age, weight, sex, and physical activity levels 34, Further, the composition of these energy needs will differ depending on the length, type, and duration of activity for a particular day According to the USDA Dietary Guidelines for Americans , energy requirements for adolescent males and females ages years range from 1, for sedentary females and 2,, for sedentary males, to 2, for active females and 2,, for active males A simple way to address these issues with the young athlete is to provide them a visual aid in determining portion sizes of each of the food groups based on their level of activity.
Nanna Meyer in collaboration with the Sport Nutrition Graduate Program at the University of Colorado, Colorado Springs and the United States Olympic Committee They are broken down into three basic illustrations: an easy training day, a moderate training day, and a hard training day.
The curriculum versions were modified in a manner to illustrate similar food proportions but make it easier to understand for a younger audience.
Easy Training. An easy training day could be defined as a light workout or walkthrough practice, or a day that may not have a practice or competition scheduled A performance plate on these days should follow the MyPlate guidelines for food group consumption as these guidelines meet recommendations for normal daily activity for most youth.
Sedentary adolescent males, need approximately kcals daily, while their female counterparts require kcals Assuming 4 meals a day 3 meals plus a snack , each easy training meal could consist of ~ kcals each. Moderation Training. Since energy needs are greater, the recommendation is to increase the amount of energy consumed, primarily from the fruit, vegetable, and grain groups as these are the most carbohydrate-rich food groups.
Moderately active adolescent males need approximately kcals daily, while female adolescents with the same activity level need about kcals daily Therefore, a typical training meal recommendation assuming 3 meals and a snack for moderate training days could be kcals.
Hard Training. Lastly, a hard training day would be equivalent to high intensity training, practice, or a competition lasting longer than 90 minutes.
This could also include situations in which an athlete is practicing twice per day or have an all-day tournament. Similar to the moderate training day, recommendations for a hard training day consists of increased portion sizes of carbohydrate-rich foods, mostly from whole grains which make up about half of the hard training day performance plate.
The last portion of this lesson explains the importance of reading Nutrition Facts labels. The goal of this section is to equip the athlete with the knowledge and skills necessary to make healthy food choices.
Specifically, a few sections of the Nutrition Facts label are emphasized. Saturated fats are found under Total Fats, and the recommendation is to limit their intake Dietary Fiber is another Nutrition Facts label requirement, and its increased consumption is associated with a reduction in risk for cardiovascular disease and type II diabetes mellitus, and for maintaining overall gastrointestinal health Good sources of dietary fiber include whole grain bread, whole fruit, vegetables, beans and legumes.
Adolescent females need around 25 grams of fiber per day, while adolescent males need about 31 grams per day The overall emphasis of lesson 3 builds on the importance energy balance and portion size by providing young athletes with a meal pattern that promotes optimal performance and recovery.
The main idea is that following a pattern of smaller, more frequent meals helps to promote energy balance, and timing meals around practice and competition helps to fuel performance and promote muscle repair and energy replenishment The recommendation is to eat at regular intervals throughout the day to maintain energy levels.
Along with eating smaller and more frequent meals and snacks, this lesson emphasizes the importance of meal timing, particularly regarding eating breakfast, and eating before and after activity.
Eating breakfast among children and adolescents is associated with increased cognitive performance and academic achievement, and higher quality of life Additionally, skipping breakfast is associated with a lower dietary quality compared to those who do not and chronically skipping breakfast is associated with greater obesity and waist circumference in children and adolescents 10, The recommendation it to consume breakfast within minutes of waking.
This section concludes with recommendations for breakfast food options. The purpose of consuming a light meal or snack before activity is to maximize blood glucose levels and glycogen stores, and prepare an athlete for activity General recommendations for pre-workout meals include those that are higher in carbohydrates ~40 grams , moderate in protein ~10 grams , and low in fat Foods higher in fat often lead to stomach discomfort which could increase risk of nausea and vomiting, and decreased performance.
The lesson recommends athletes experiment with smaller portions prior to practice or competition to gauge their tolerance and build towards recommended portion sizes. Example food items are provided matching the suggested recommendations see Table 2. Following a practice or competition, athletes should consume a meal or snack containing both protein and carbohydrate to replenish glycogen stores, and facilitate protein synthesis and recovery The recommendation is to consume a meal higher in carbohydrates ~75 grams and protein ~20 grams within an hour after activity.
Table 2 provides a summary of both pre- and post-workout food combination options. This lesson concludes with a summary of the importance of food safety and practical recommendations for the youth athlete.
The goal with this section is to educate the athlete on basic food safety practices, such as hand washing, keeping foods at appropriate temperatures e. cooking foods to appropriate temperatures, maintaining cold foods , and maintaining clean surfaces to avoid the risk of foodborne illnesses Examples include using a clean and insulated lunch bag or box and throwing away perishable leftovers if they cannot be kept cold.
While the first three lessons primarily focus on the consumption of healthy foods, lesson 4 reminds the athlete that beverage choices can also impact health and athletic performance. The main theme in this lesson is that of improving or maintaining adequate hydration before, during, and after activity.
Energy drinks, soda, and other sugary beverages are not recommended to aid in hydration of the body. The second section explains the causes, risks, and negative impacts of dehydration to performance and potential health outcomes, such as a headache, muscle cramps, and impaired concentration If left unaddressed, dehydration can lead to more serious health outcomes such as a heat stroke.
Body weight can be used as a method to monitor hydration such as weighing oneself before and after activity 2. A decrease in weight following activity may indicate hypohydration. The recommendation would be to consume 1.
Urine color is a practical way in which one could monitor hydration status. A lighter urine color is indicative of a more hydrated state, while a darker urine color could indicate possible dehydration.
Lastly, using thirst is an easy method to identify is someone is possibly hypohydrated 2. If you have one of them, you may likely be dehydrated; if you have two of them you are likely dehydrated; and if you have all three you are very likely dehydrated.
The next two sections discuss sports drinks and hydration recommendations. Sports drinks are highly marketed for use during activity as they often contain electrolytes and carbohydrates which may improve performance by optimizing water absorption and maintaining metabolism However, if exercise is less than an hour or an hour and fifteen minutes and the intensity is low along with normal temperatures and humidity , a sports drink is likely not needed 9.
Most of the time, consuming water before, during, and after activity will suffice the typical youth athlete.
About 4 hours prior to activity, cups of fluid are recommended to maintain hydration. About 2 hours before activity, cups of fluid is recommended To maintain or improve hydration during activity,. As previously stated, after activity, the recommendation is to consume 1. The last section discusses energy drinks and their potential detriments to health and performance.
However, they are often full of stimulates such as caffeine and other ingredients that may not be beneficial to youth athletes, and could potentially be harmful 6. The recommendation is to stay hydrated using other beverage types as previously listed.
This lesson aims to provide practical applications of the previous nutritional concepts described in lessons with respect to meal and snack planning and preparation. The overall goal is to prime the young athlete to make healthy decisions when: 1 food is available at home; and 2 when choosing foods at a restaurant, fast food, or convenience store.
The first section discusses the importance of planning and preparing meals and snacks at home. This includes making sure that the correct ingredients are available to create healthy recipes and provides suggestions, including keeping fruits and vegetables available as an easy snack, planning meals around schools and practice, and using a grocery list when shopping.
The remainder of this lesson provides some basic tips for eating out and for choosing healthier options at convenience stores see Table 3. The main theme of this lesson is that sports are a vehicle for life and can impact a young athlete physically, mentally, and emotionally 8, The first section explains how sports participation and other physical activities contribute to the recommendation of being physically active for 60 minutes or more every day, and the short- and long-term benefits of regular physical activity.
This lesson also encourages young athletes to find other modalities of physical activity, such as recreational sports or strength training, that are both enjoyable and available after their current competitive days are over.
The remainder of the lesson emphasizes some of the other important aspects of sports participation. This includes the fun aspects of participating in sports such as connecting with peers, being part of a team, and working towards self-improvement.
These characteristics have been associated with increased participation in youth sports and can lead to highly satisfied, highly motivated athletes 8. Athletes are also asked to reflect on different life skills or lessons they may have learned through sport participation and how they can use these in other areas, such as using goal setting strategies or time management skills to aid in academic success.
The PHP curriculum aims to bring nutrition education to the young athlete in a fun, efficient, and practical manner. The lessons included in this program offer an evidence-based approach to educating young athletes on general and sport-specific nutrition behaviors that can have a positive impact on their health and athletic performance.
The lessons are designed in way that youth sport coaches can lead the program facilitation and play a key role shaping the health and well-being of their athletes.
Future plans for PHP include testing the program in a variety of settings e. urban versus rural and disseminating to communities outside of Michigan to measure the overall effectiveness of the program at improving general and sport-specific related knowledge and behaviors.
Previous Next. Authors: Ronald L. Becker 1,2 1 MSU Extension, Health and Nutrition Institute, Michigan State University, East Lansing, MI, USA 2 Department of Food Science and Human Nutrition, Michigan State University, East Lansing, MI, USA Corresponding Author: Ronald L.
edu Ronald L. An evidence-based sports nutrition curriculum for youth ABSTRACT Most youth do not meet national nutrition recommendations and overconsume high-calorie, low nutrient-dense foods. A Need for Improvement Proper dietary intake during adolescence is crucial for growth and development and a reduction in chronic disease risk during adulthood 4.
Bridging the Gap Many school and community programs exist to promote healthy nutrition behaviors to a youth audience, though they have been met with mixed results moderate vs. Lesson 3: Timing of Intake The overall emphasis of lesson 3 builds on the importance energy balance and portion size by providing young athletes with a meal pattern that promotes optimal performance and recovery.
TABLE 2 : Power Hour Food Combinations Pre-Workout Snacks Post-Workout Snacks Each snack contains approximately calories, grams of carbohydrates, and grams of protein Each snack contains approximately calories, 75 grams of carb, and 20 grams of protein. Examples: Examples: ¼ cup dry roasted peanuts, ¼ cup raisins 2 cups low-fat chocolate milk, 1 large banana 1 cheese stick, 1 small bag pretzels, one small apple 1 cup cooked oatmeal, 1 cup skim milk, 1 pear, ¼ cup trail mix 8 oz.
skim milk, 1 crunchy granola bar 2 boiled eggs, 1 slice toast, 1 orange, 1 banana, ¾ cups low-fat cottage cheese 1. bag baked chips, ¼ cup hummus, 10 baby carrots 1 whole grain tortilla, ¼ cup refried beans, 2 tbs.
salsa, 1 banana, 1 stick string cheese 1 banana, 1 ½ T peanut butter 1 whole wheat bagel, 2 T hummus, 1 slice cheese, 2 tomato slices, 8 oz skim milk This lesson concludes with a summary of the importance of food safety and practical recommendations for the youth athlete.
Lesson 4: Hydration While the first three lessons primarily focus on the consumption of healthy foods, lesson 4 reminds the athlete that beverage choices can also impact health and athletic performance. Lesson 5: Convenience Foods This lesson aims to provide practical applications of the previous nutritional concepts described in lessons with respect to meal and snack planning and preparation.
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Circulation , 15 , U Danish, S. Enhancing youth development through sport [article]. World Leisure Journal , 46 3 , Desbrow, B. Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. Kids and teens who do these may need to eat more food to keep up with increased energy demands.
The MyPlate food guide offers tips on what kinds of foods and drinks to include in your child's meals and snacks. It's important for young athletes to drink plenty of fluids to prevent dehydration , which can zap strength, energy, and coordination and lead to heat-related illness.
Even mild dehydration can affect athletic performance. Athletes can't rely on thirst to tell if they're getting dehydrated. Thirst is a sign that their body has needed liquids for a while. Kids should drink water before physical activity and every 15 to 20 minutes throughout.
They also should drink water afterward to restore fluid lost through sweat. Many sports drinks are available, but plain water is usually enough to keep kids hydrated.
Kids should avoid sugary drinks and carbonated beverages that can upset the stomach. Sports drinks can be a good choice for kids who do intense physical activity for more than 1 hour.
Some school-age athletes face pressures involving nutrition and body weight. In some sports, it's common for kids to feel they need to increase or reduce their weight to reach peak performance. In sports that emphasize weight or appearance, such as wrestling , swimming, dance, or gymnastics, kids may feel pressure to lose weight.
Because athletic kids need extra fuel, it's usually not a good idea for them to diet. Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor concentration. When kids try to increase their weight too fast for sports where size matters, such as football or hockey , their performance may also suffer.
When a person overeats, the food the body can't use right away gets stored as fat. As a result, kids who overeat may gain weight, not muscle.
If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor.
The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete. Kids need to eat well on game days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don't cause any problems like stomach upset.
Athletes need to eat the right amount and mix of foods to support their higher level of activity. But that mix might not be too different from a normal healthy diet. Eating for sports should be another part of healthy eating for life. KidsHealth Parents Feeding Your Child Athlete.
en español: Cómo alimentar a su joven deportista. Medically reviewed by: Mary L.
Young athletes Nturition long hours for their sport. In order to Nugrition Nutrition for young athletes Performance enhancing nutrition, proper nutrition needs to be athlees regular Nutrition for young athletes of their Younb plan. A car needs fuel to run athlettes just as people especially young athletes need a healthful eating plan. Meal and snack planning takes extra time and is often pushed to the side due to hectic family schedules, but healthy eating has to be a priority. The benefits of a healthy eating plan include:. Your body needs a well-balanced meal or high calorie snack hours prior to practice or competition to allow for proper digestion.
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