- A Guide to Sports Nutrition for Young Athletes
There’s more to eating to improve sports performance than chowing down on carbs, chugging sports drinks, or popping nutrition supplements. The good news is that you don’t need a special diet or supplements to improve performance.
It’s all about working the right foods into your diet and fitness plan in the right amounts.
Eat Extra? Young athletes do have some special nutritional needs because athletes work out more than less active kids so they need extra energy to provide fuel for both sports performance and growth. Depending on the level of activity and the intensity of the sport, young athletes may need anywhere from 2000 to 4000 calories per day. If young athletes don’t eat enough they will have lower performance, strength and speed. In addition, calorie restriction can lead to slowed growth and other health risks.
Eat variety
- Carbs. You may have heard of “carb loading” but this is used for just a few sports at higher competition levels. Nutrition experts advise everyone to choose whole grains more often than processed grains for the increased fiber and nutrition content that whole grains provide.
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Low carb diets are not recommended because they can cause athletes to feel worn out. Sugary carbs are not recommended either because these foods give little nutrition, and while sugary foods can give a quick burst of energy, they can cause the athlete to run out of fuel before the work-out or game is over.
Carbs are an important fuel for athletes, but they are only one of many foods needed. It also takes protein, healthy fats, vitamins and minerals, to balance foods from all food groups. Most young athletes get all the carbs they need eating a regular balanced variety of foods in the right amounts.
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Protein.This is something athletes need slightly more of than less active youth, but most get plenty of protein through regular eating. It is a myth that athletes need large amounts of protein to build muscles.
- Fats. They are important to everyone’s diet, and especially true for athletes because muscles will quickly burn through the carb fuels and need fats for long-lasting energy. Nutrition experts advise eating healthy fats. Athletes do need to watch out so they don’t eat larger amounts of fats too close to exercising because fats digest slowly.
- Vitamins and minerals. These needs are easily met when a variety of foods from all food groups are eaten in amounts that give enough energy. Vitamin and mineral supplements are generally not needed.
- Calcium and iron. These two
are especially important minerals for young athletes. Calcium helps
build strong bones the athletes rely on, and iron carries oxygen to
muscles.
Log onto www.mypyramid.gov to design your own food pyramid for your age and activity level and to learn more about all the groups in the food pyramid.
—Karen Moberg, RD
