Youth Sports Nutrition Tips
By Meredith Griffin

Youth sports are ideal for the development of children in many, many ways. Most importantly, children learn to have fun while exercising and to appreciate the physical and psychological benefits of being active. Youth sports also provide an opportunity to teach children that food is fuel for their bodies. The right kinds of food in the right amounts give them proper energy to perform their best.

Balance
All children, like adults, need a balanced diet in order to grow and remain healthy. Young athletes should also balance their intake of carbohydrates, proteins and fats. Carbohydrates should make up 60-70% of daily calorie intake. Protein should make up 20-30%. Fats should be at 10-20%. Maintaining a colorful diet will ensure that children are consuming the variety of vitamins and nutrients they need. Focusing on natural, not processed, foods will also improve vitamin intake while reducing saturated and trans fats. Remember that children are not machines. They are still growing and need a balance of nutrients for their development.

Hydration
Young athletes need to consume plenty of fluids, particularly water. Sports drinks are beneficial during and after exercise, especially during long practice or competition sessions. These fluids transport nutrients to the muscles, aid in converting nutrients to energy and help cool the body. They also assist in recovery from intense practices. Children often forget to drink fluids until they are thirsty or overheated. Encourage them to drink often. Avoid sodas and drinks high in sugar or caffeine. These will hurt, not help, in the body’s conversion of food to energy.

During the Season
When children are participating in regular (three times a week or more) practices and competitions their caloric needs increase. It is still important to maintain a balanced diet but there should be a slightly greater emphasis on carbohydrate intake. Carbohydrates are the first nutrient used by the body during exercise and they are the nutrient the body used most efficiently to create energy. The body still uses protein, especially during longer events or sessions so a healthy athletic diet should maintain reasonable levels of protein as well. Hydration and a balanced snack within 30 minutes after practice sessions help speed the body’s recovery in preparation for the next practice or competition.

Before Competition
A slight increase in carbohydrates in the days leading to a competition will help the body store glycogen in the muscles to use during the competition. Be careful not to “carbo-load” to the point of overeating or limiting protein and fat. Also be careful to limit greasy or fried foods because they are difficult to digest and may make the body feel sluggish. Increase water intake as well.
On the day of competition, eat a balanced meal that is high in carbohydrates but easily digestible. Do not overeat. Sometimes an athlete will discover that certain foods do not “sit well” with them before competition. For example, some athletes will not drink milk on the morning of a competition because it makes them feel sick. Trial and error is the best way to find the right pre-competition meal.
Coaches and parents who take young athletes to a restaurant for a pre-competition meal should choose one that provides plenty of high carbohydrate and low fat options.

During Competition
Hydration should be the primary focus for young athletes during competition. Encourage children to drink water or a sports drink during every break in competition. If competing in a sport that has longer breaks (more than 20-30 minutes) between events or races, children may consume small quantities of healthy, high carbohydrate, easily digestible snacks. Examples are given below. Avoid greasy, fried, high fat or high sugar foods such as chips, candy, donuts and sodas. These will hinder the body’s ability to produce sustainable energy and will likely make the body feel sluggish or sick during competition.
Parents and teams that provide a snack bar or concession stand at competitions should offer foods that are high in carbohydrates, low in fat and easily digestible. Serving sizes should be small and beverages should be limited to water or sports drinks. By offering healthy options you are setting an example for children and providing an environment in which they are able to perform their best.

After Competition
Refueling after a competition is as important as preparing the body to compete. Children should replace the carbohydrates and protein used as well as rehydrating their bodies. Coaches and parents who have a “team meal” after competition should choose a location that offers balanced menu choices with few high fat temptations. Do not “reward” an athlete or team by taking them to a fast food restaurant that offers high fat, poorly balanced food options. This not only hurts their recovery from competition, it sends the wrong message by equating good performance with indulging in poor nutrition.

Enough is Enough
The caloric needs of young athletes vary greatly depending on the age, sex, level of individual development, sport, practice and competition schedule. While children may need to increase their daily caloric intake slightly while they are participating in a sport, most should not make a dramatic jump. Consuming too many calories of any kind will hinder their ability to practice and perform at an optimum level. Parents should consult their child’s doctor, nutritionist or licensed dietitian if they have specific questions regarding their child’s nutrition and physical activity.

In-Season and Pre-Competition Meals

Snacks During Competition

Avoid

Resources
American Dietetic Association
American Academy of Orthopaedic Surgeons
USA Swimming
Australian Institute for Sport
Centers for Disease Control
MomsTeam Media