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Nutrition Tips for Young Athletes
Nutrition and Performance: It is important that young athletes eat well-balanced
meals and remain hydrated in order to achieve optimal health and performance. Bodies
need to be fueled by eating proper types of foods, such as 3-5 cups of fruits and veggies a day. Doing so will ensure that young athletes play at their best .
Fueling the Young Athlete: Nutrition plays a key role in athletic performance. Failure
to provide the calories and carbohydrates that young athletes need to fuel their bodies,
the fluid to maintain hydration, and the vitamins and minerals to support metabolism
and tissue growth and repair will result in poor performance and an increased risk for
injury and/or illness. The following nutritional guidelines will ensure that every young
athlete is fueled and hydrated for optimal health and performance.
Calories: Physically active children and adolescents have calorie requirements that are
12-15 percent greater than those of their sedentary peers. The precise calorie and carbohydrate requirements will vary depending on the type, intensity, frequency and duration of exercise in which they engage.
Carbohydrates: Carbohydrates provide the primary fuel for exercising muscles. It is
essential that young athletes consume lots of complex carbohydrates (i.e., whole
grains, fruits and vegetables) on a daily basis. In addition, it is important to ensure
that young athletes get the proper amount of carbohydrates before, during and after
exercise to support optimal health and performance.
How Much to Eat and When
Before Exercise: Make sure your young athletes arrive to practice well-fed. They
should eat a well-balanced meal that contains 75-200 grams of carbohydrates, 2-4
hours before the practice session or competition. A snack 30 minutes prior to exercise
may also be beneficial, particularly if an athlete was unable to consume an appropriate
meal 2-4 hours prior. The snack should contain approximately 20-50 grams of easily
digested carbohydrates.
During Exercise: Consuming carbohydrates during exercise may be beneficial if:
1. The exercise session is more than one hour.
2. The exercise session is very intense.
3. The ath