Nutritional Strategies for Youth Athletes
The information here is strictly educational and not medical advice. It should not substitute professional medical consultation.
For our youth athletes—those participating in activities and sports—supporting optimal nutritional intake is crucial for their performance, fostering healthy growth and development, and preventing injury. Food is fuel for everyone, but especially for our youth athletes. Let’s dive into how to properly support our youth athlete’s nutritional needs, how to navigate pre and post-workout nutrition, and navigating barriers to optimal nutrition.
The Importance of Nutritional Goals
An athlete’s diet and lifestyle should address both long and short-term nutritional goals. Long-term goals include good hydration, good eating patterns, and food choices that support normal growth and daily exercise demands. Short-term goals involve appropriate dietary preparation for athletic activity. While nutritional considerations are similar to those of adults, growing children have more specific demands and requirements.
Caloric Needs for Youth Athletes
Vigorous physical activity in childhood requires high energy demands and intake to replace the energy expended for exercise and also to support tissue growth. Daily energy (calorie) requirements continue to increase with age and are similar for males and females up until puberty, as shown in the table below. Caloric requirements for youth athletes depend on age, gender, and physical activity level. It is well established that youth expend approximately 10-25% more energy per pound of body mass compared to adults.
U.S. Department of Agriculture, Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level. 2011.
It is suggested that youth athletes consume food approximately every three hours to minimize within-day energy deficits. Having meals or snacks before and after activity is important for supporting regular growth and development, balancing blood glucose levels and glycogen stores, and ultimately preparing them for the activity. Overall intake and eating enough food consistently are most important for overall performance, recovery, and health.
Macronutrients and Their Roles
Carbohydrates
Carbohydrates should be the cornerstone of a youth athlete’s diet. They support usual training intensity and promote recovery. Carbs are the most readily available source of food energy for exercising muscles, the primary fuel source for high-intensity exercise, and the exclusive source for the brain and nervous system. Ensuring adequate carbohydrate intake is essential to support physical and mental energy and to spare muscle protein breakdown for fuel.
Compared to adults, children have roughly 50-60% lower glycogen stores. Glycogen is the stored form of glucose in the body, and because of this difference, children are more dependent on blood glucose levels for energy. As a result, they will require frequent carbohydrate intake during moderate to vigorous activity and for long-duration activities.
Despite the importance of carbohydrates in optimal physical performance, young athletes typically consume less than the recommended amounts. When insufficient carbohydrates are consumed, the metabolic response is to break down protein (muscles) for fuel.
Youth athletes should aim to consume at least 50% of their calories from carbohydrates, roughly
4-6 g/kg/day.
For moderate intensity sessions (about 1 hour a day) = 5-7g/kg/day
For higher intensity = 6-10g/kg/day
While carbohydrates should be consumed throughout the day, it's especially important before, after, and possibly even during activity because of the limited glycogen stores compared to adults [3].
Before exercise, carbohydrate intake helps to boost both muscle glycogen and blood glucose levels. For activity sessions lasting longer than 60 minutes, consuming 1-4 g carbohydrate per kg in the 1-4 hours before exercise sessions is recommended.
After exercise, carbohydrate consumption is necessary for athletes participating in moderate to intense exercise. This is needed to replenish muscle glycogen stores and protect muscles from breakdown.
After high-intensity sessions, athletes should consume carbohydrates (roughly 1-1.5 grams per kilogram) in the first 30-60 minutes following the completion of the prolonged exercise. Followed by a similar amount of fuel about 2-3 hours later.
Examples of carbohydrate sources: fruits, vegetables, grains, beans, legumes, potatoes, bread, pasta (not all inclusive)
Fats
Fat is the major fuel source for low and moderate-intensity exercise. Dietary fat is also important for the absorption of fat-soluble vitamins (A, D, E, and K), and for the proper growth and development of the brain, body, and immune function. Fat needs as a percentage of energy do not increase with physical activity, but as calories increase, so does the total intake of calories from fat.
Examples of healthy fats: nuts, seeds, avocado, salmon (other fatty fish), eggs, avocado oil, olive oil, eggs, butter, nut butters (not all inclusive)
Protein
Protein is an important component of an athlete’s diet as it aids in muscle tissue synthesis and is critical for building and repairing the body’s cells and boosting the immune system.
Physically active children will have higher protein needs than sedentary kids. Additionally, due to the demands of growth and development, protein needs, are greater (on a per kilogram basis) for youth than for adults. For example, the adult recommendation is 0.8g protein/kg of body weight, while children ages 7-10 may require 1.2 g/kg of body weight. This recommendation, however, does not account for the increase energy and protein needs of youth athletes.
The ACSM and Academy of Nutrition and Dietetics recommend between 1.0-1.8 g/kg/day as appropriate for active adults, which appear to be adequate intakes for youth athletes.
Pre-Workout Nutrition
Should focus on feuling up to provide the athlete’s body it needs to perform the activity. We want to aim for about 1-2 hours before a workout and aim for it to be higher in carbohydrates, moderate in protein, and lower in fiber and fat.
Ideas:
Oatmeal with fruit and greek yogurt
Chicken and rick with veggies about 2 hours before
Deli sandwich
Smoothie
Crackers and deli meat
Post-Workout Nutrition
After an exercise session, we want to focus on the Three R’s- replenish, rebuild, and rehydrate- within 30-60 minutes of completion.
We want to replenish the muscles with carbohydrates to replace the energy lost during exercise.
Intense exercise can cause muscle breakdown, which is what helps it rebuild and get stronger and bigger. Rebuilding the muscles happens with giving them the right nutrients - such as protein!
Rehydration is the third focus and what we will cover in the next section, but here are some post-workout snack ideas.
Greek yogurt with fruit + honey and granola
Cheese stick with deli meat, crackers, fruit, and milk
Meat and cheese deli wrap
Smoothie with milk, yogurt, fruit
Hydration
“There is no easier, more effective, or more economical way to help performance and protect health than staying hydrated during exercise.” Water is the most vital nutrient and plays a key role in how well athletes perform. Proper hydration is also important for performance, reducing injury, and aiding in recovery.
As athletes exercise and train, their core body temperature rises. In response, their body will sweat to reduce excess heat. Hydration for youth athletes is critical to replace the fluid (sweat) lost during exercise to help prevent cramps, regulate body temperature, and prevent overheating. Proper hydration is also important for proper performance, reducing injury, and aiding in recovery. If an athlete is not hydrated well, they may experience things such as fatigue, brain fog, muscle cramps, headaches, and decreased endurance and performance.
The amount of fluid needed will depend on the intensity and duration of the training, environmental conditions (heat/humidity), age, individual sweat rate, conditioning, and equipment (uniform/pads)
In adults, a loss of 2 percent body weight in fluids has been shown to have adverse effects on performance. In children, effects can be notices in as little as 1% loss. Meaning, our goal is to prevent a greater than 1% loss in children.
General recommendations for daily intake by age:
9-13 years old: 7-8 cups of water
14-18 years old: 8-11 cups of water
With strenuous activity:
100-125 mL (3-8 ounces) every 15-20 minutes for young adolescents
Up to 350 mL (12 ounces) every 15-20 minutes for older adolescents
A more simpler approach to determining hydration status could be to use the urine color test. More concentrated urine is darker in color and a good cue that more fluids are needed. A well-hydrated athlete will have light, straw-colored urine.
Disclaimer: Athletes with underlying conditions (heart conditions, cystic fibrosis, anorexia, bulemia, kidney disease) may be at elevated risk of exercise-induced hyponatremia (low sodium, by drinking too much plain water). These athletes will need to work with a specialist and calculate appropriate fluid needs.
What to hydrate with?
In most cases, water is the best choice during exercise though sports drinks can help replace fluid losses, especially when activity sessions are greater than 1 hour.
Sports Drinks
Sports drinks may play a role over water in hotter weather, athletes that have multiple sports sessions a day, and/or in situations with few opportunities to utilize food for fuel.
Sports drinks are not for kids or casual athletes who are not participating in vigorous physical activity and should be limited to the situations listed above. If your casual athlete or child is struggling to drink plain water, you can try adding fruit to their water for a splash of flavor.
Sports drinks contain carbohydrates, usually in the form of quick-absorbing sugar, which is great for an immediate source of energy. Along with sugar, they often contain other electrolytes - sodium, potassium, calcium, and magnesium to help the body hold onto fluid (aka stay hydrated).
Energy Drinks
Energy drinks are often marketed with claims of increasing energy, and focus, and enhancing athletic performance. Energy drinks are not the same as sports drinks.
Most energy drinks contain added sugar and caffeine, which often equates to 1-3 cups of coffee.
Too much caffeine consumption in younger kids can cause jitteriness, nervousness, upset stomach, headaches, trouble sleeping, and frequent urination (which can impact hydration status)
According to the American Academy of Child and Adolescent Psychiatry, caffeine should be avoided for children 12 years and younger, and for children 12-18 years old it should be limited to 100mg/day.
Not only do energy drinks contain caffeine, but they often contain other ingredients thought to enhance performance, for which the safety and effectiveness have not been tested in children.
The American Academy of Pediatrics states that energy drinks have no place in the diets of children and adolescents.
Overcoming Barriers to Optimal Nutrition in Youth Athletes
Strategies for Weight Gain:
Increase portions at each meal and snack
Increase the number of meals/snacks. If not already, aim for 3 meals + 3 snacks
Liquids can be a great way to get in calories since they move through the stomach faster than solid foods and won’t fill up the stomach as much. Think smoothies, which can easily contain an extra 600-800kcal depending on how it is prepared. Other liquids like milk contain additional calories with protein and carbohydrates and can be added to meals in place of water.
Aim to add in energy-dense foods. Ex: nuts, seeds, dried fruit, oatmeal, yogurt, smoothies, olive oil avocado oil drizzled over foods, nut butter, avocados, etc.
Consider a before-bedtime snack that consists of 20-25 grams of protein to help with what’s called muscle protein synthesis (or building of muscle) while sleeping.
Add in additional calories through energy-dense foods. The addition of foods such as nuts, seeds, and dried fruit to oatmeal, yogurt, and smoothies, olive oil drizzled over vegetables and grains, and nut butter, hummus, avocado and pesto spread on sandwiches and crackers can add additional calories to existing meals and snacks.
Add a pre-bed snack consisting of 20 to 25 grams of high-quality protein can help with muscle protein synthesis during sleep.
Be Mindful
Protein foods increase fullness. Consuming too much protein can cause athletes to not want to consume other nutrients (like carbohydrates) which can hinder their growth and development or slow weight gain progress.
Protein powders are an easy way to get extra protein in at meals, like adding to a smoothie. However, they may contain excess protein and may not be needed for a youth athlete. If protein powders feel right for your child, make sure to select on that doesn’t contain additional performance-enhancing ingredients.
Weight gain supplements are not necessary for children.
Weight Loss:
For some athletes or sports, there may be a perceived need to lose weight. Instead of a weight-loss-focused diet, the focus should be on an eating plan that provides enough calories, protein, carbohydrates, and fats for performance.
Conclusion
Optimal nutrition for youth athletes involves a balanced intake of macronutrients, adequate hydration, and strategies to overcome barriers to proper nutrition. By focusing on both long-term and short-term nutritional goals, young athletes can ensure they are well-fueled for their activities, supporting both their performance and healthy development.
It is one thing to know what you NEED to do for your child’s performance and health, but it’s another thing to know HOW to apply it to your unique circumstances.
If you are looking for more 1-on-1 guidance and support for implementing strategies to not only support your child’s growth, development, and health but also their performance in a way that is specific to your child and family’s needs, click here to learn more about how to work with us!
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Medical/General: The content, information, opinions, and suggestions listed here have been created with typically developing children and babies in mind. The information here is generalized for a broad audience. The information here should by no means be used as a substitute for medical advice or for any circumstance be used in place of emergency services. Your child is an individual and may have needs or considerations beyond generally accepted practices. If your child has underlying medical or developmental differences, including but not limited to prematurity, developmental delay, sensory processing differences, gastrointestinal differences, cardiopulmonary disease processes, or neurological differences, we strongly recommend you discuss your child's feeding plan with the child's doctor, health care provider or therapy team. By accessing this site and the information in it, you acknowledge and agree that you are accepting responsibility for your child’s health and well-being. By using and accepting the information on this site, the author (Cierra Crowley) is not responsible for any adverse effects or consequences resulting from the use of any suggestions discussed. It is important to talk to your child’s pediatrician or medical provider to start anything new or make any changes.
Affiliation: this page contains affiliate links from which I can earn small commissions (at no additional cost to you).
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