Imogen Dawson, an Exercise Specialist the the Better Body Group, shares her recommendations for young athletes.
Proper nutrition for young athletes can be a contributing factor in optimising performance, reducing the risk of injury, and facilitating recovery post-exercise, all while maintaining good overall health.
As maturation and other developmental processes are ongoing through childhood and adolescence, it is important that we cater to each child’s specific needs to support this.
A young athlete’s energy requirements will be typically higher than a nonathletic child due to high energy expenditure, but this is also dependent on the intensity, frequency, and type of training, as well as their current body composition.
Monitoring nutrient intake and establishing a well-balanced diet suited to their performance is better facilitated by looking at energy intake from a macronutrient standpoint (i.e., protein, carbohydrates, and fat) rather than simply caloric. Athletes typically need 1.5 grams per kilogram of bodyweight of protein per day to help support muscular and typical linear growth. Protein sources include chicken breast, eggs, lean beef mince, prawns, tuna etc.
Timing of protein consumption is also important, ideally every three to four hours during the day, intaking a snack or meal with protein will be optimal. This macronutrient can be found in smaller doses in foods such as peanut butter and skimmed milk as well.
Carbohydrate intake will be dependent on an athlete’s sport and competition
frequency/routines. Young athletes will experience faster glycogen depletion than adults so after training or competing, carbohydrate drinks such as low sugar Lucozade’s or fruit juices should be consumed to resynthesise the glycogen and maintain sufficient hydration.
This will be particularly useful with athletes who train or compete in back-to-back events.
Dehydration is a very common problem in young athletes, therefore ensuring children drink throughout training and competition and avoiding sugary and carbonated drinks postexercise and focusing on consuming electrolytes with water is vital.
Recommended sources of carbohydrates for breakfasts include oats, whole-grain cereals,
apples/bananas, and toasted bread. For dinners, filling sources will include sweet potato, brown rice, quinoa etc. It is also important that young athletes consume some form of quick-release carbohydrates before training or competition with enough time for the
stomach to settle such as bananas, rice cakes, bagels with jam or honey etc.
A child competing in endurance sports will particularly benefit from regular carbohydrate refuelling and consumption as this is the main source of energy that they use for their training.
The intake of fat should be 20-35% of a young athlete’s diet and will enable the absorption of Vitamins A,D,E and K. These sources can include almonds, salmon, peanut butter, eggs,
cheese and butter. Micronutrients such as calcium and iron are important for bone development and general health and can be obtained through dairy products, red meat and spinach. Eat Well Plates give a great idea of how to structure a young athlete’s meal,
typically aiming for fifty percent fruit or vegetables, twenty-five percent of a lean protein source and the last twenty-five percent as a carbohydrate source. The addition of fats such as cheese or avocado to a meal will also be beneficial.
Teaching children good and well-balanced nutritional practices is important for when they are involved in more decision-making around their intake, especially in competition time.
However, avoidance of being too strict is vital as adolescence and puberty can be a particularly tough time with changing body composition and comparison with their peers.
Instead setting an example as to what will be nutritionally beneficial for their sport and their growth is more important.
• Imogen Dawson is an Exercise Specialist at the Better Body Group. For more information or any questions, please call their friendly and expert team on 01732 451979 or email them at info@betterbodygroup.co.uk.
