Fueling Young Athletes

Did you know that an estimated 35 million children and young adults between the ages of 5-18 participate in organized sports each year?

Young athletes, like all athletes, require special considerations to maintain their nutritional status as they train and compete in their sport. However, young athletes are a specific population that need the support and knowledge of their parents or caregivers to encourage healthy food and hydration choices to maintain their activity levels.

Healthy growth and development is crucial in this stage of life through consuming adequate calories, macro- and micronutrients as well as through hydration. It is most important that young athletes learn how to make proper food choices to not only sustain their growing bodies, but to also eat to fuel their sports performance.

Energy Intake for Children

One of the first things to consider with young athletes is the age of the child or adolescent, as this will be important when determining how many calories need to be consumed.

Males and females will have similar calorie needs in the pre-pubescent stages of their lives, but once puberty begins, calorie needs will begin to increase and differentiate between male and female adolescents.

Once regular sports activities are added in during this life stage, caloric needs will only increase in order to support normal growth. It will also be important to consider the type of sport a child is partaking in whether it be a light, moderate or vigorous activity.

Macronutrients for Youth

Protein:

Protein is a macronutrient that is essential for cellular function and is also the nutrient that is responsible for helping build, repair and maintain muscle. Calories from protein for young athletes should be in the range of 10-30% of calories, but this will depend on the individual.

Protein will come from foods such as:

lean meats
dairy sources
eggs

High intakes of protein are usually achieved through a normal diet in young athletes, so it is most beneficial to encourage children to maintain a diet that is composed of balanced, whole food groups and offers plenty of variety.

Carbohydrates:

Carbs are also an important macronutrient as they will be the primary source of fast fuel in the form of muscle glycogen.

45 to 65% of calories should come from carbohydrates in the form of:

whole grains such as pasta or bread,
fruits
other starchy foods

Carbohydrates are important for young athletes to consume in the hours before a sporting event and additionally in the 30 minutes to an hour following a sporting event.

Fats:

Fats are the last macronutrient, and they are beneficial to young athletes and young children in general because they are calorie dense source of energy and provides essential fatty acids.

This nutrient should account to 25-30% of daily calories. Young athletes should follow the general recommendation for fat intake, which is an emphasis on healthy fats and avoidance of saturated and trans fats.

Micronutrients

Calcium, iron, zinc and b vitamins are essential for young athletes and growing children alike. It is important to note that if a young athlete is eating a well-rounded diet, micronutrient deficiencies will be rare.

However, it is worth noting that iron- deficiencies can be common in adolescents, especially for young girls as they begin menstruation. Iron status can be maintained by encouraging adolescents to eat foods rich in iron, such as red meat, beans, and green vegetables.

Hydration

Reminding young athletes to constantly hydrate in the hours before an event and just to maintain daily hydration can be challenging. It is recommended that young athletes always carry a water bottle with them to every sport practice and event so that they can intermittently hydrate.

Children are especially prone to high heat stress, so it is important to always be monitor and be aware of the signs of dehydration in children.

Signs of dehydration include:

dark colored urine
decreased urine output
headaches
nausea
muscle cramping

If a sporting activity is less than an hour, water is the preferred hydration source. However, if a sporting event lasts longer than an hour, or if the weather outside is particularly hot or humid, a sports drink may be a better option.

Takeaway

Young athletes require all the same nutritional considerations as any athlete, but as young people, it is important for the parent to guide healthy food choices as well as provide healthy, well-rounded meals for their young athlete.

It is important to remember that the energy and macro nutrient as well as micronutrient needs of a young athlete will be ever changing as the child grows and matures.

Parents and caregivers should also always encourage continuous hydration in young athletes, by setting hydration goals and by being constantly vigilant for the signs of dehydration in their children.

Setting an example for healthy eating patterns and food choices has also proven to be beneficial when educating young athletes on nutrition. While no training or nutrition plan is perfect, small healthy steps involving food and hydration lead by the parent will make all the difference for young athletes.

Download our Ultimate Guide to Fueling Youth Athletes here:

Need our help to fuel your youth athlete? Learn more here.

References:

Laura K Purcell and Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section, 2013 Apr. Sports nutrition for young athletes. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/
Jill Castle, 2017 Oct 25. 8 Game Day Nutrition Tips for Young Athletes. Retrieved from https://www.eatright.org/fitness/sports-and-performance/tips-for-athletes/gameday-nutrition-tips-for-young-athletes
JohnEric W. Smith, * Megan E. Holmes, and Matthew J. McAllister. Published online 2015 Aug 19. Nutritional Considerations for Performance in Young Athletes. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590906/