In the realm of athletic performance, nutrition stands as a fundamental pillar, especially for the burgeoning bodies of young athletes. It’s not just about what’s on their plate; it’s about fostering the energy, growth, and recovery necessary for them to excel both on and off the field. Yet, in today’s landscape, the juxtaposition between the critical role of nutrition and the dismal reality of adolescent diets is stark.
We’re witnessing a surge in obesity rates and metabolic disorders among our youth, indicating a concerning departure from wholesome nutrition. However, amidst this concerning trend lies a pivotal opportunity.
Recognizing the transformative power of proper nutrition could be the game-changer young athletes need to thrive, not just in sports but in life.
While there’s no one-size-fits-all formula for nutrition, there are foundational truths that young athletes and their families should heed. It begins with a strategic approach to fueling their bodies.
Stop Consuming Processed Sugar: Carbohydrates are the primary fuel for high-intensity exercise and most sports. Endurance athletes who don’t require quick bursts of speed and power can get away with lower carbohydrate approaches, but if speed, quickness, power generation, and recovery are crucial to your success, you need carbs. But that isn’t an excuse to fill your cupboards with juice boxes, high-sugar sports drinks, or junk food. Processed sugar may be a strong fuel source (albeit temporary), but you can get the same energy at a steadier rate without the other health costs from whole foods. Young athletes should leverage carb sources like fruits, root vegetables, and some grains like rice, oats, or other well-tolerated options. Starch-based carbohydrates (like UCAN) can be helpful for supplements, but sugar-based sports drinks are a net negative.
Aim to give your child at least a cup of whole-food carbohydrates with each meal, and supplementation around competition or training can be helpful. Try something like:
- A cup of berries or other mixed fruit with breakfast and 1/2 cup of oatmeal
- 3/4 Cup of rice with lunch or a good sourdough bread alongside an apple or orange with lunch
- A sweet potato and some other mixed vegetables with dinner
- A starch-based drink supplement added to their competition drink
Eat more Protein: Everyone needs more protein in their diet, and the government guidelines for protein consumption are remarkably under-estimated. Protein is essential for muscle repair and growth, making it crucial for young athletes. Adequate protein intake also controls appetite and prevents the over-consumption of other problematic hyper-palatable foods that kids are tempted by every day- and if your kids aren’t eating enough protein at main meals, they’ll overconsume junk and snack foods shortly after meal time.
The best protein sources include beef, chicken, fish, game, non-fish seafood, eggs, and dairy (if well tolerated). Plant proteins are OK, but they are often difficult to assimilate and often poorly tolerated. Plant protein supplements can be helpful, but if you’re trying to reach your required protein intake with rice, peas, and soybeans, you will have a stomach ache well before maximizing protein synthesis.
On the supplement side, whey protein and essential amino acids can be beneficial. Plant protein supplements made from rice, hemp, or pea protein can also be helpful, but make sure your athlete is getting at least 2 grams of leucine per serving if leaning on plant sources.
Your child should aim to get a significant source of protein at each meal from the recommended sources and always eat the maximum amount that their appetite allows. That isn’t a suggestion to force your child to eat a ton of protein, but make it central to each meal and ensure your child understands the importance of eating enough.
Hydration: Proper hydration is crucial to maintaining performance and preventing dehydration. Encourage your kids to drink water regularly and consume fluids before, during, and after exercise. Do your best to avoid gimmicky sports drinks, juice boxes, and other fake health drinks that are more about appeasing the desire for stimulation than they are about performance. You’re better off sticking to water with a bit of natural flavoring added to it. Companies like Biosteel make amino-acid-based sports drinks with little to no sugar inside- so if you need a commercial product, read the label and pay attention to the sugar content. Any “sports drink” with more than 5 to 6 grams of sugar per 500ml may be temporarily helpful for performance but ultimately harmful to your child’s health. And if your young athlete is already getting good carbohydrate sources from their regular diet, we don’t need to fill them with liquid sugar. Put water in front of your athlete in the morning, send them to school with a whole bottle, and ensure adequate water supply before, during, and after competition.
Timing: Eating proper meals at appropriate times can optimize energy levels and performance. Before competition, young athletes should aim to consume a meal containing carbohydrates, protein, and fats 3 hours prior and a snack containing carbohydrates and some protein 60-90 minutes before game time (if their appetite is there). Post-exercise, there doesn’t need to be a mad rush to fill your child up with food (as we once believed), but within a few hours after the game, you want your athlete to get a reasonable amount of protein and some carbohydrates. Below is an example of these three meals:
- 3-4 hours before: 1/2 cup of oatmeal with mixed berries, 1/2 an avocado, two slices of bacon, and a 2-3 egg scramble
- 60-90 mins before: 1/2 a banana and whey protein smoothie
- 2-2.5 hours after: 3/4 cup of cooked rice stirfried with mixed vegetables and 4-5 oz of salmon
Don’t Normalize Junk Food: You may read this post, thinking, “This is great and all, but I’ll never get my kid to eat like that.” I’m not preaching from my soapbox here, but if your kid doesn’t like fruit, meat, vegetables, and other whole foods, you’ve likely fostered an environment where junk food is easily accessible and healthy eating is negotiable. I have three young kids, and while each has their preferences and pickiness, I am relentless with their diets. Here are some rules I have in my house that you should consider trying in yours.
- If you don’t eat your dinner, that’s fine, but don’t ask for a snack. I’ll never make my children eat every piece of food on their plate. In fact, I won’t make them eat anything at all. But when they come whining to me in 45 minutes, saying they’re hungry, they’ll get their meal back in their face. This goes for breakfast, lunch, and dinner. If you refuse to eat the healthy food in front of your face, that’s fine, but you aren’t being rewarded with junk food in an hour.
- Snacks are full of healthy foods with a touch of junk. Our standard after-dinner snack for the kids is a massive bowl of fruit with a 1/2 cup of something like veggie straws and, if they’re lucky, 1/2 a cookie or some other sweet treat. My children’s appreciation for sugar when it is well-titrated is genuine, and since they can’t have sugar whenever they want it, foods like fruit taste like candy to them. The more you allow your kids to hammer themselves with hyper-palatable foods, the less they’ll enjoy nature’s sweet whole foods.
- Parents are in control of food. My kids don’t get to go through the cupboard and eat what they want when they want it. They have to ask what they eat. This allows me to redirect them and help them change their mind when they want junk. If one of my kids wants to eat a bowl of chips, I’ll say, “No, you can’t have chips, but if you want to have a bowl of fruit and some nuts, you can have some chips after”. Sure, they aren’t thrilled about the arrangement, but they learn the reality of earning a little bit of something that isn’t great for them by enjoying something that is. And that is what “treats” are supposed to be: occasional, not ad libitum. It’s our responsibility as parents to be diligent and make unpopular decisions that are in the long-term best interest of our children. And that goes for what they put in their bodies.
The importance of nutrition for young athletes cannot be overstated. It is the foundation for optimal performance, growth, and long-term health. While modern dietary trends often veer towards processed sugars and unhealthy snacks, parents and young athletes must recognize the significance of wholesome, balanced nutrition.
By emphasizing whole-food carbohydrates, adequate protein intake, proper hydration, and strategic meal timing, young athletes can enhance their performance on the field while promoting overall well-being. Additionally, fostering a supportive environment at home, where junk food is not normalized, and healthier options are readily available, can positively influence a child’s dietary habits and relationship with food.
Ultimately, by prioritizing nutrition as a fundamental aspect of athletic training and daily life, parents can empower their young athletes to reach their full potential in sports and their overall health journey. With dedication and mindful choices, young athletes can fuel their bodies for success and lay the groundwork for a lifetime of healthy habits.
Tommy Caldwell 