Training and practices are important for performance but in the end an athlete can’t be successful without an adequate supply of nutrients. Proper nutritional intake allows youth athletes to optimize their performance levels by increasing their energy and helping their bodies physically develop and grow. If a youth athlete is constantly fatigued or experiencing frequent injury, it could be due to nutrient deficiency, and dietary changes could help. Nutrition is essential to youth athletes' performance and should be a top priority.
NUTRITION FOR YOUTH ATHLETES
KEY TERMS. Bone mineral density refers to the amount of minerals found within the bone structure that provide strength to the bone and resistance to fracture. Calcium is a mineral that contributes to bone density and can be found in foods such as dairy products, dark leafy green vegetables, orange juice, etc.
DIETARY GUIDELINES
Training and practices are important for performance, but in the end, an athlete can’t be successful without an adequate supply of nutrients. Dietary guidelines to help a youth athlete obtain optimal nutrition include the following:
- Active female youth (ages 7-17 years) should consume anywhere from 1800-2400 calories depending on age1
- Active male youth (ages 7-17 years) should consume anywhere from 1800-3200 calories depending on age1
- Protein should be 12-15% of the diet2
- Carbohydrates should be 55-58% of the diet2
- Fats should be 25-30% of the diet2
HOW TO TAKE ACTION
- Make sure children are getting balanced meals throughout the day. A couple of snacks won’t cut it, especially for athletes.
- Encourage children to eat foods high in calcium to promote bone growth
KEY POINTS
- Proper nutritional intake allows youth athletes to optimize their performance levels by increasing their energy and helping their bodies physically develop and grow. If a youth athlete is constantly fatigued or experiencing frequent injury, it could be due to nutrient deficiency, and dietary changes could help.
- Adolescence is a crucial time for bone growth. Bone development occurs throughout childhood and stops by the early twenties. To maximize bone strength, it is important for children to consume lots of foods high in calcium. Stronger bones mean fewer injuries and more time to play and improve in athletics.
For a comprehensive scientific summary on this topic, please refer to Branca. (1999)
References (Original Research)