Good nutrition is a key part of athletic performance. Nutrition for young athletes is even more important, as their bodies are still developing in ways that will impact physiology for the rest of their lives. Yet many young athletes lack knowledge about fueling their own bodies for optimal energy, endurance, and recovery.
Coaches who understand the role of proper nutrition in athletic performance can guide young athletes in making healthy choices. This guide goes over some basic nutrition facts and tips for supporting your players.
The Basics of Sports Nutrition for Young Athletes
Nutrients fuel physical activity, giving the body sustenance for that sought-after home run or slam dunk. They give the body energy, help the body recover, and regulate key systems like body temperature.
Exact nutrition needs depend on the individual athlete and their exertion, but all athletes should watch for proper intake of macronutrients (carbs, protein, and fats), micronutrients, and fluids. Youth athlete nutrition should include:
Carbohydrates
This nutrient provides the glucose used for energy, providing the body with the quickest energy source to use during periods of high activity. Because of this, carbs are some of the most important nutrients for game day.
For those 4 to 18, carbs should make up “45% to 65% of total caloric intake.” Complex carbs—like those in whole grains, vegetables, and legumes—are great options.
Protein
This nutrient builds and repairs muscle, making it an important source of nutrients for practice time and long-term training. Proteins also help maintain blood glucose during long periods of exercise, like tournament days.
For those 4 to 18, protein should make up about 10% to 30% of total caloric intake. Lean protein—like fish, eggs, and poultry—contributes to athlete nutrition.
Fats
This nutrient is a calorie-dense source of energy that protects vital organs and allows the body to absorb certain vitamins. It contributes to overall long-term health. For athletes, the satiating feeling of fat intake helps them feel full longer and stay focused on their performance.
For those 4 to 18, fats should make up 25% to 35% of total caloric intake, though no more than 10% should come from saturated fats. Fat sources like fish, nuts, seeds, and olive oil are good options for athletes.
Micronutrients
Micronutrients are all the vitamins and minerals a body needs to maintain well-functioning systems. Athletes need a variety of micronutrients, of course, but some of the most important include: iron, vitamin A, vitamin D, and calcium.
Kids should be getting enough micronutrients from their diets, and any deficiencies should be addressed with a doctor before going on supplements.
Hydration
You have probably heard it before: Most of the human body is water. For most people, that means about 60% (though young kids typically have slightly more water in their bodies). Proper hydration is a key component of nutrition, particularly during exercise.
Hydration replaces the water lost through sweat during a game or practice, but it is important both before and during exercise as well. Fluids with electrolytes can rehydrate better than water alone.
More Nutrition Tips for Young Athletes
Even armed with knowledge about nutrition, you cannot give advice with a one-size-fits-all approach. Consider these questions as you navigate individual needs on your team.
How do nutrition needs change for athletes in different sports?
Athletes might need a different balance of carbs and protein, depending on their sport. Carbs help endurance, like that required in long soccer games filled with running. Protein helps with strength, like that required for fast pitching in baseball.
How can coaches help athletes who do not have access to nutritious meals at home?
Pre-game team dinners and appropriate snacks at practice or halftime can equalize the nutrition playing field somewhat. Many schools also have breakfast and lunch programs that provide nutritious meals. As a coach, you can help parents and athletes access information about available resources.
What are good hydration strategies for young athletes in hot weather?
Players lose more fluids through sweat during hot weather than in other circumstances, so they need to drink more water during hot-weather games. Particularly, young kids do not always recognize when they start to get thirsty or dehydrated, so offer them water even when they have not asked for it. Ensure they take regular breaks as necessary.
What should coaches know about supplements and energy drinks?
Caffeinated energy drinks are increasingly popular with teens, including athletes. However, doctors suggest that kids and teens should do without them. Encourage your players to drink water or hydration drinks with electrolytes instead. They should speak to their doctor about any other supplements.
Can nutrition help athletes overcome burnout?
Nutrition is important for young athletes, whether they are active or at rest. Proper nutrition contributes to overall health, but it is not a cure for burnout on its own. Preventing burnout with thoughtful training and incorporating rest into athletic routines is key.
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The information provided on this blog is for general informational purposes only. While we strive to keep the content accurate and up-to-date, we make no representations or warranties regarding the accuracy, completeness, or reliability of the information. Please contact a professional for personalized advice.
