Basic Nutrition

It is so important that basic nutritional guidelines for young athletes are followed. Besides performance improvements, a healthy diet may lower the risk of injury, reduce recovery time between games and training sessions, make athletes feel better (physically as well as mentally), and most importantly create a lifetime of healthy eating habits.

Sport nutrition focuses on providing the athlete with enough of the right kind of energy in order for the athlete to handle the demands of their active bodies. A good meal at least an hour or two prior to practice or competition is critical. In addition, adolescent athletes need to understand that they need to consume enough food to not only handle their physical activity, but to handle the demands of their bodies going through growth development at this time.

Placing nonperishable items such as pretzels or sports bars in their book bags or practice gear bags is one way to make sure energy demands are met with a healthy choice. Extra calories, found in fruits or sports drinks, are also an option.
Here are some other guidelines:

•Fruits, vegetables, whole grains (carbohydrates) that are easily digestible
•Avoid foods that are high in simple sugars and saturated fats, i.e., junk food
•Include foods that are good sources of calcium and iron (during growth, athletes are susceptible to deficiencies)
•Stress the importance of hydration with water or diluted fruit juice (sports drink can be used as well)

In addition, it is equally important that youth athletes refuel after activity. Nutritious meals help speed up the recovery process and replace nutrients that have been lost.

In Health,
Len