Proper nutrition is essential for children and adolescents, especially for young athletes, in order to ensure optimal growth and operate effectively in sports.
A well-balanced diet should be consumed to provide adequate energy for growth and activity. It will improve your performance and your ability to train for longer periods of time at a higher intensity, delay the occurrence of fatigue, boost your strength and concentration, prevent injury and disease, as well as speed up recovery.
What young athletes should eat in order to perform at their peak?
- Macronutrients. This is a nutritionally rich component of food that the body requires for energy as well as to maintain the structure and systems of the body. These are protein, carbohydrates, and fats.
- Carbohydrates are the most important fuel source for athletes because they supply the glucose that is used for energy. This should account for 45% to 65% of total caloric intake in children aged four to eighteen.
Whole grains, vegetables, fruits, milk, and yogurt are all good sources of carbohydrates.
- Protein is an important nutrient for young athletes because it aids in the development, maintenance, and repair of muscle tissue. Protein should account for 10% to 30% of total energy intake in children aged four to eighteen.
Good sources of protein include lean meat and poultry, fish, eggs, dairy products, beans, and nuts, including peanuts.
- Fats should be chosen wisely as just like carbohydrates there are good fats and bad fats. It is necessary for the absorption of fat-soluble vitamins (A, D, E, K) to provide essential fatty acids, safeguard vital organs, and provide insulation. Fats should comprise 25% to 35% of total energy intake for four to eighteen years old.
Lean meat and poultry, fish, nuts, seeds, dairy products, and olive and canola oils are all good sources of fat.
- Micronutrients. It is composed of vitamins and minerals that are only needed in trace amounts to facilitate the growth, development, and maintenance of the body. Even though many vitamins and minerals are required for good health, athletes must pay special attention to consuming adequate amounts of calcium, vitamin D, and iron.
- Calcium aids in the formation of strong bones that are resistant to breaking and stress fractures. It is also required for proper enzyme activity and muscle contraction. This can be found in many foods and beverages, including milk, yogurt, cheese, broccoli, spinach, and fortified grain products.
- Vitamin D is necessary for bone health and is involved in the absorption and regulation of calcium. For children aged four to eighteen, current recommendations suggest 600 IU per day. Fortified foods, such as milk, and sun exposure are good sources of vitamin D.
- Iron is necessary for the delivery of oxygen to body tissues. More iron is required during adolescence to support growth, as well as a spike in blood volume and lean muscle mass. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains, and lean meat.
Boys and girls aged nine to thirteen should take 8 mg per day to avoid iron deficiency anemia and reduction of iron stores. Whereas, youth aged 14 to 18 require more iron, up to 11 mg per day for males and 15 mg per day for females.
- Fluid Intake. You must also take note that fluids, particularly water, are important nutrients for athletes. It is vital for proper hydration in order for your body to regulate body temperature, replace sweat losses during exercise, as well as keeping your joints moistened, and aids in the delivery of nutrients to cells.
Athletes should consume 13.5 to 20.3 oz of water prior to exercise which is 2 to 3 hours before the event. On the other hand, during exercise, you should drink 5.07 to 10.14 mL every 15 to 20 minutes.
Meal planning ensures that a young athlete gets what he or she requires, especially when preparing for an athletic event. Parents can instill healthy eating habits in their children by first modeling positive behavior since children imitate the actions of adults in their lives. Hence, if you want your child to eat healthily, you must set a good example.
