The Basics

Fuel for Young Athletes:

🏃🏽‍♂️Main energy source: Carbohydrates provide energy needed for exercise. 

• Meal guidance: For active youth, aim for about two-thirds of each meal to be healthy carbohydrate sources (whole grains, fruits/veggies). The higher the intensity of exercise, the more starches are needed. 

• Choose whole, nutrient-dense foods: Reduce highly processed snacks.

• Eat the rainbow: Include a variety of colorful fruits and vegetables to get a wide range of vitamins and minerals.

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• Whole foods are best: Serve fruits and vegetables in their original form when possible. Frozen, dried, or canned options are also a great option (look for no added sugar/salt)!

• Starchy vegetables: Foods like potatoes, corn, and peas provide sustained energy for long practices and games.

🫘Fiber:

• • Fiber helps keep your child’s digestion healthy and supports a strong gut (to help against colds/illnesses).

  • Foods like oatmeal, beans, whole grains, and fruit give steady energy and help avoid sugar crashes from highly processed snacks.

    • Tip: Fiber is great during the day but try to keep pre-game meals lower in fiber to prevent stomach discomfort while playing.

Building Blocks for Young Athletes: 

💪 Builder: Protein is the essential building block for muscles, hormones, hair, nails, and skin. 

• The 1.5 g/kg Target: To support both physical growth and athletic development, youth athletes typically need about 1.5 grams of protein per kilogram of body weight daily.
  For example, a young athlete who weights 75 lbs (34.1 kg) should aim for ~51 grams of protein per day, with 12-15 grams per meal, and 3-5 grams per snack.

⏱️ Steady Distribution: Instead of one large protein meal, children should eat small portions throughout the day.

• Recovery Window: Consuming protein within 30 minutes after a game or practice, and again two hours later, is important for reloading energy and muscle recovery.

• Choose Whole First: Focus on high-quality whole foods like lean meat, poultry, fish, eggs, dairy (milk, cheese, Greek yogurt), beans, nuts, and soy. 
  Animal based proteins are complete proteins, giving all essential amino acids. Plant based proteins are missing 1 or more essential amino acids, which means, multiple plants should be consumed together, and often in larger quantities, in order to best support muscle recovery, growth, and healing.

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• Smart Post-Game Snacks: Excellent recovery options include chocolate milk, Greek yogurt with berries, string cheese, or an egg and cheese sandwich.

Essential Support for Young Athletes: 

🛡️Vital Functions: Fat is necessary for absorbing key vitamins (A, D, E, and K), protecting organs, and providing insulation. 

• The Right Amount: Healthy fats should make up 20% to 35% of total energy intake for active children and adolescents. Fat also helps our athletes stay fuller longer

• Essential Nutrients: Fats provide Omega-3 and Omega-6 fatty acids, which support immune health.

• Fuel for Duration: While carbohydrates are the primary fuel for the body, fats are an effective fuel source for low-intensity or long-duration activities.

• Timing Matters: Fat takes longer to digest; meals right before a game should be lower in fat to avoid sluggishness or upset stomach.

• Choose Healthy Sources: Prioritize whole foods like nuts, seeds, oily fish (salmon, trout), eggs, avocados, olives, and olive oil.

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Optimal Hydration for Young Athletes: Did you know that by the time an athlete is thirsty, it can reduce performance?

💧Primary Source: Plain water is the best and healthiest choice for hydration and should be the main fluid for young athletes. If the athlete sweats a lot, a carbohydrate-electrolyte beverage should be added. 

• Daily Baseline: According to the American Academy of Pediatrics:

  • Ages 4-8: About 5 cups per day

  • Ages 9 and older: About 7-8 cups per day

  • Aim for ~ 1/2 bodyweight in ounces.  (70 lbs = 35 ounces of water (before sweating)).

• Even a 1% decrease in body weight from fluid loss can negatively affect performance.

• Water vs. Sports Drinks:

  • Under 1 hour: Water is sufficient

  • Over 1 hour: Sports drinks are only needed for intense, prolonged exercise or activity in extreme heat.

• Spotting Dehydration: Watch for signs like irritability, sleepiness, lightheadedness, dizziness, flushed skin, or a sticky mouth.

• The "Lemonade Test": Urine should be light and clear like lemonade, not dark.

• Hydration Tips: Include foods with high water content, such as fruits, vegetables, soups, and smoothies- these all help with hydration.

Building Blocks for Health:

Calcium

• Builds strong bones, supports muscles and enzymes. Goal: ~1,300 mg/day for ages 9–18.  Bone density formation happens mostly through puberty and into early 20's. 

Sources: milk, yogurt, cheese, leafy greens. 🥛🧀🥬

Iron

• Carries oxygen to muscles; crucial for growth. 

• Female athletes are at higher risk for deficiency. 

Sources: lean meats, poultry, fish, eggs, leafy greens, fortified grains. 🍗🐟🍳🥬🌾

• Eat with Vitamin C-rich foods (oranges, strawberries, bell peppers) for better absorption.        🍊🍓🫑

Vitamin D

• Helps absorb calcium, supports immunity, reduces cramps and inflammation. Deficiency common in indoor or winter training. 

Sources: sunlight, fortified milk, fatty fish. ☀️🥛🐟

• Eat the rainbow: Include a variety of colorful fruits and vegetables for a wide range of vitamins and minerals.

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• Whole foods first: Most young athletes meet their nutrient needs through a balanced diet of whole foods. Supplements are only needed if a doctor recommends them.