Nutrition for young athletes is a tricky business, and it’s time to set the record straight! Feeding your young athlete right is crucial for their health, performance, and future success. But with so much conflicting advice out there, where do you even begin? Well, fear not, because a sports dietitian is here to share five golden rules that will revolutionize the way you fuel your athletic prodigy.
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Health is the real MVP: Your young athlete’s well-being should always take center stage. Forget short-term performance gains if they come at the cost of health risks. And let’s bust a common myth: weight is not a performance indicator. Encourage your athlete to make mindful food choices, ensuring they’re not restricting themselves unnecessarily. Are they skipping the donut for a more satisfying sandwich, or is it due to calorie-counting?
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Fuel the fire: As training intensity increases, so should your athlete’s fuel intake. Pre- and post-workout meals are essential, and during practice, too, if it’s particularly grueling or lengthy. Start small with easily digestible carbs like juice, pretzels, or applesauce pouches. Sports drinks, fruit chews, bananas, and orange slices can also provide that mid-practice energy boost. Post-training, focus on the ‘three Rs’ of recovery: repair muscles with protein, replenish with carbs, and rehydrate with fluids and electrolytes.
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Break free from calorie-counting: Calorie-counting can be a trap. Instead, encourage your athlete to focus on a balanced plate. Does it include a palm-sized protein portion, healthy fats, and enough carbs to power through their activities, along with colorful fruits or veggies? This shift can be challenging for those entangled in diet culture, but it’s a liberating step towards a healthier mindset.
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Snack time is prime time: Snacks are not just treats; they’re strategic opportunities. Aim for a protein-carb combo, unless it’s close to workout time, then opt for easy-to-digest carbs. This balance keeps your athlete satisfied and energized for optimal recovery and strength building. Think peanut butter toast with fruit and milk, hummus with pita and veggies, or a refreshing smoothie.
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Food is fuel and fun: Help your athlete see food as a positive force. It’s not just about nutrients and performance; it’s about joy and connection. Food gives us energy, brings us together, and makes us feel great. So, whether it’s a homemade yogurt parfait or a social pizza slice with friends, every meal can be a performance enhancer and a source of happiness.
Now, let’s bring these tips to life with two real-world examples:
Emma, the young swimmer:
– 6:30 AM: Starts her day with a homemade yogurt parfait, granola, fruit, and orange juice.
– 7:00 AM: Packs lunch and heads to school.
– 10:00 AM: Enjoys a granola bar and dried fruit.
– 12:00 PM: Socializes with friends over cafeteria pizza and salad.
– 3:30 PM: Refuels with cereal, banana, and light stretching.
– 6:00 PM: Family dinner with chicken, roasted potatoes, and veggies.
– 8:00 PM: Wind-down time with peanut butter toast and honey.
Why it works: Emma’s fueling strategy includes a balanced breakfast, social meals, and a performance-focused plate, all tailored to her off-season training.
Anya, the college lacrosse player:
– 7:00 AM: Kicks off her day with a smoothie packed with frozen fruit, Greek yogurt, and peanut butter.
– 9:20 AM: Refuels with a bagel and cream cheese after a team lift.
– 11:00 AM: Enjoys a packed sandwich, chips, and guacamole during a study break.
– 2:00 PM: Pre-practice snack of fig bars and applesauce for energy.
– 6:30 PM: Team dinner at home with lasagna and steamed broccoli.
– 8:00 PM: Studies with a nighttime snack of cereal and milk.
Why it works: Anya’s carb-rich meals, including a smoothie breakfast, bagel, sandwich, and lasagna, provide the energy she needs for her in-season training and busy student life.
Nutrition can be a daunting topic, especially for parents aiming to support their young athletes. For a comprehensive guide, check out the book ‘Power Up: A Young Woman’s Guide to Winning with Sports Nutrition,’ which covers everything from nutrition fundamentals to meal planning and cooking basics.