Is Your Child an Athlete? How to Take Care of Nutrition

Proper nutrition is crucial for young athletes, as it affects their growth, development, and sports performance. That's why young athletes, even more than adults, need quality food to get all the crucial nutrients.

Parents and coaches play a key role in helping young athletes to form a healthy relationship with food, build the correct dietary habits, and develop a positive body image.

In this blog, we will discuss the most important macro- and micronutrients, as well as dietary supplements, young athletes need to be healthy and successful in sports.

Sports nutrition for young athletes

Sports nutrition is not the same for every athlete, and their needs may vary according to gender, age, health, personal food preferences, etc. Furthermore, different sports may have different needs.

However, the basic goals and principles of sports nutrition are the same, and it is important to understand and apply them. A well-planned sports diet is important for growth and maintenance of basic physiological functions, tissue repair, energy, and athletic performance.

During adolescence, in particular, a sufficient energy intake is needed to ensure proper growth, development, and recovery, which makes the food you consume a more important component.

Young athletes have higher energy needs than their less active peers. While young people in general consume sufficient amounts of food, those who train intensively for 1.5 to 2 hours or more every day usually don't meet their energy needs, especially endurance athletes.

Chronically inadequate energy intake by young athletes can result in significant health problems, including coughing, menstrual cycle irregularities, poor bone health, stunted growth, development of nutritional problems, and increased risk of injury.

There are no single methods that can determine the exact and precise energy needs of adolescent athletes. However, the indicators of growth and health will help to determine whether the energy intake is adequate.

Macronutrients in the diet of young athletes

Carbohydrates

Carbohydrates are the primary source of energy and a crucial component of young athletes' diet. The major part of the energy supply should therefore be supplied from carbohydrates — up to 50%. The type, duration, and intensity of physical activity determine the required intake of carbohydrates. As the duration and intensity increase, so does the need for carbohydrates.

One of the important functions of carbohydrates is to fill muscle and liver glycogen stores with glucose. Given that glycogen stores are limited, especially during and after physical activity, it is important to consume carbohydrates during this period to compensate for the calories burned.

Carbohydrates play a major role in providing energy for physical activity, especially during intense exercise.

Good sources of carbohydrates include grains, potatoes, fruits, root vegetables, and legumes (soy, kidney beans, beans, lentils, chickpeas). At least half of the grains consumed by young athletes should be whole grains, rich in nutrients and fiber.

Some examples of grains that contain complex carbohydrates are:

• millet,
• quinoa,
• bulgur,
• brown rice,
• buckwheat,
• barley,
• oatmeal.

It is recommended to consume simple carbohydrates around training and complex carbohydrates during the rest of the day.

Protein

Protein are needed for the production of hormones and enzymes, transport of nutrients in the blood, support of connective tissue, and repair of damaged muscle tissue after training. Although they are not the primary source of energy, their role is crucial in muscle recovery.

Because of the demands of growth and development, the protein needs of young people are greater than those of adults. While specific recommendations for young athletes need to be established, athletes may require from 1.3 to 1.8 g of protein per kilogram of body weight per day. It would be preferable to schedule the input proteins equally through meals during the day.

Good protein sources include:

• fish,
• eggs,
• poultry meat,
• red meat,
• skimmed dairy products,
• legumes.

Although most young athletes regularly consume enough protein, it is important to be aware that there may be individuals who, due to energy restriction or diet (e.g. vegans), have a very low protein intake.

Fats

Fats are an important source of energy for endurance sports of longer duration.

Research shows that children and adolescents, compared to adults, rely more on fats than on carbohydrates as a source of energy. The probable reason for this is that they store less endogenous carbohydrates (glycogen) in their body. From mid-puberty, these differences in metabolism begin to decrease.

Fats are also important for absorption of fat-soluble vitamins (A, D, E and K) and for optimal immune function, which is important for preventing fatigue and illness.

The recommendation is that fats should represent 25–30% of the daily energy intake.

The main sources of dietary fat should be monounsaturated and polyunsaturated fatty acids, as found in:

• olive oil,
• avocado,
• nuts,
• fish (especially blue),
• seeds.

Young people should aim to consume less than 10% of calories from saturated fatty acids (red meat, eggs, dairy products, coconut) and avoid trans fatty acids, which are found mainly in fried foods and many industrially processed products, such as cakes and biscuits.

Micronutrients in the diet of young athletes

Micronutrients are vitamins and minerals that contribute to the normal functioning of the body. A balanced diet with a sufficient calorie intake and the consumption of a wide range of fruits and vegetables will provide the body with all the necessary micronutrients to support normal growth and development.

A simple way to get the necessary micronutrients is to "color" your plate at every meal in as many colors as possible.

Although all micronutrients are important, in terms of young athletes, we would especially emphasize the importance of a sufficient intake of iron, calcium, and vitamin D.

Vitamins and minerals

Iron transports oxygen to the muscles and stimulates muscle work. Young athletes should ensure that the intake of iron in the diet is in accordance with the recommendations of EFSA (European Food Safety Agency).

• Boys: 11 mg/day (12–17 years)
• Girls: 13 mg/day (12–17 years old)

Good sources of iron include:

• offal,
• red meat,
• dark poultry meat,
• eggs,
• fish,
• leafy vegetables,
• legumes.

Calcium and vitamin D are important for bone health. Calcium requirements for adolescent athletes do not differ from those of inactive adolescents, however the requirements are greater than in adults due to growth.

Many adolescents do not manage to meet this requirement, so it is important to regularly include calcium-rich foods in their diet (e.g. milk, cheese, yogurt, calcium-fortified soy products). The recommended daily intake of calcium for adolescents is 1150 mg (for both sexes).

Most vitamin D it is obtained through exposure to sunlight, not through food. However, good sources of vitamin D in food can be:

• blue fish (especially sardines and mackerel),
• butter,
• liver,
• yolk,
• enriched milk.

Athletes should monitor their vitamin D status and, in case of deficiency, introduce targeted supplementation, preferably in cooperation with an expert, to ensure optimal performance and bone health.

Hydration of young athletes

Optimal hydration is vital for health, but also sports performance.

Water makes up about 60–70% of the total body mass, therefore the intake of a sufficient amount of water is necessary. Even a 2% loss of body mass due to sweating can reduce physical and cognitive performance by up to 10%.

Young athletes often underestimate the amount of fluid they need to consume during prolonged exercise in order to stay hydrated, especially in hot and humid conditions. Since thirst is an unreliable indicator of fluid needs, it is important to encourage water intake before, during, and after physical activity to reduce the risk of dehydration.

The simplest way to monitor a young athlete's hydration status is through urine color. If the color is light yellow, then the athlete is well hydrated, and if the color is dark yellow, the risk of dehydration is increased. In most cases, water is sufficient to support hydration.

However, when a young athlete engages in physical activity that lasts longer than 60 minutes or is performed in hot weather conditions, sport drinks can be a useful option because of the extra carbohydrates and electrolytes.

It's important to note that sports drinks are not the same as energy drinks, which contain caffeine, and young athletes should not be encouraged to consume energy drinks. Frequent consumption of energy drinks can result in adverse effects, such as headaches, stomach aches, hyperactivity, and insomnia.

On the other hand, young athletes are advised to intake milk and milk products to replace lost fluid.

For physical activities longer than 60 minutes, especially during intense training, it is recommended to consume isotonic sports drinks that contain the necessary carbohydrates and electrolytes in optimal proportions.

What to eat before, during and after training?

The proper nutrition of young athletes should be organized around their physical activity, so it is recommended to eat more small and high-quality meals during the day. The basis is three main meals (breakfast, lunch, and dinner) and two snacks (before and after training/competition).

The quality of a young athlete's diet is crucial not only in the periods immediately before and after physical activity but also during the period between two activities, that is in the recovery period.

Life is busy, schedules are full, and time is often limited, which makes preparation and planning even more important!

Before training

The purpose of this meal is to increase the energy reserves before training or competition and to ensure that the young athlete feels comfortable and does not feel hungry or lethargic.

This meal should be rich in carbohydrates. It should also be easily digestible and not rich in fat and fiber, which could cause digestive problems and slow down digestion.

In general, young athletes should consume a normal meal approximately 3–4 hours before training or a small snack (approx. 200 kcal) approximately 1–2 hours before training. The less time there is to training, the fewer calories, fat, and fiber a young athlete should consume to allow time for proper digestion.

On the day of a match or competition, young athletes should consume only the food and drinks they are used to and avoid anything new.

Good examples of such meals/snacks are:

• cereal flakes with milk (e.g. oatmeal or corn flakes),
• polenta and yogurt,
• fruit smoothie,
• toast with jam and peanut butter,
• homemade energy balls made of dried fruit,
• fresh fruit.

During training

As we already mentioned, for training lasting less than 60 minutes, carbohydrate intake during the activity is not necessary.

Sports drinks, which contain carbohydrates and electrolytes, are intended for activities that last longer than 60 minutes, especially in endurance sports. These drinks usually represent 6–8% of carbohydrates when mixed with water, which are quickly absorbed and used for energy.

Young athletes may also benefit from consuming pieces of fruit, such as orange slices, cantaloupe, and watermelon, during long activity or competition.

After training

The purpose of a post-workout meal is to support muscle recovery by restoring hydration, repairing damaged muscle tissue, and replenishing depleted glycogen stores.

Accordingly, the meal after training should primarily contain carbohydrates, protein, and electrolytes (or at least salt). In addition to all this, the meal should also contain vitamins, minerals, and antioxidants that help in recovery, strengthen immunity, and allow the body to function normally.

Young athletes should consume their meal as soon as possible, preferably within 30 minutes after training. If this is not possible, they should consume at least a small snack and drink water to start the recovery process until a full recovery meal. Postponing and skipping this meal prevents optimal recovery.

Good examples of post-training meals/snacks are:

• vegetable soup, boiled meat and boiled potatoes + tomato salad,
• pasta with tuna in tomato sauce + seasonal salad,
• omelet with zucchini and cheese, yogurt, bread,
• pasta with lentils, vegetables and nutritional yeast,
• risotto with turkey and vegetables, seasonal salad,
• sandwich with turkey ham, tomato, pepper and salad + orange,
• Skyr yogurt with banana and dried fruit,
• fruit frappe.

Conclusion

The provision of high-quality food and nutrition to young athletes holds significant importance in enhancing their potential.

Carbohydrates are the primary source of energy and a crucial component of the diet of a young athlete. The highest percentage of the energy intake should come from carbohydrates, at least 50%.

Protein, although not the primary source of energy, is crucial for recovery and muscle growth. Due to the demands of growth and development, protein needs are greater for young people than for adults.

Fats are an important source of energy for endurance sports of longer duration. It is recommended that the fat intake provides 25-30% of the energy needs of the organism per day.

The proper nutrition of young athletes should be adapted to their physical activity, so it is recommended to eat more small and high-quality meals during the day. The basis is three main meals (breakfast, lunch, and dinner) and two snacks (before and after training/competition).

The quality of the athlete's nutrition is crucial not only in the periods immediately before and after the activity, but also during the period between the two activities, i.e. in the recovery period.