Why is Nutrition for Kids and Teen Athletes Important?
WHY IS NUTRITION FOR KIDS AND TEEN ATHLETES IMPORTANT?
Why is Nutrition for Kids and Teen Athletes Important?
Kids and teens are still growing and need the energy from proper nutrition to do so. This will also help them perform to their best
ability, have sustained energy during and after a practice or sporting event, and have the ability to maintain and grow muscle mass.
What should I eat before and after a workout?
This is dependent on the athlete and the speciíc activity but there are some common truths that apply for pre- and post-workout
nutrition.
Don't Skip the Carbs:
Carbohydrates are fuel for muscles. The harder you work, the more carbs you need to keep going. The depletion of muscle glycogen
during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this
glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat
session.
How soon before a workout should I eat?
It depends. Ideally about 1 to 3 hours pre-workout, depending on how your body tolerates food.
Pre-workout fuel suggestions:
• Nut butter or Sunîower Butter with apple or banana
• Yogurt with berries
• Oatmeal with fruit
• Popcorn and fruit
• Handful of nuts or seeds with raisins (two parts raisins: one-part nuts or seeds)
• Crackers with cheese
• Homemade Mix with dried fruit, cereal, seeds or nuts
• Hard boiled egg with fruit
• Protein bar (No nuts, Go Macro Bar, Rx Bar, Clif Bar, Clean Bars, Aloha Bars, any store brand nut or seed bar)
• Pretzels or Carrots with hummus or guacamole packet
Notice that each of these suggestions include some protein + carbs. Carbs are the fuel. Protein is what rebuilds and repairs your
muscles.
What should an athlete do during half time if they are hungry or feeling low energy?
Depending on how long the game is, you may need an electrolyte beverage or quick snack at half time depending on how you feel.
For quick hydration you can have Gatorade, GatorFit, GatorLyte, or body armour. If you can stomach a snack at half timetry a cheese
stick or pretzels or a granola bar.
Post Workout Nutrition
As soon as possible consume carbs and protein!
Post-workout meals can include:
• Smoothie ( milk base + fruit + kale or spinach along with SunButter, or Peanut Butter)
• Chocolate cow’s milk or Ripple Milk- at least 1 cup
• Turkey on a whole-grain wrap with veggies
• Yogurt with berries or granola
• Trail mix packet + cheese stick
• Family meal or leftovers, depending on what time your sport is over
Take Home Points
• Your body needs carbs to fuel your working muscles.
• Protein is there to help build and repair.
• Get a combination of the protein and carbs in your body 1 to 3 hours pre-workout an within approximately 15-30 minutes
post-workout.
• Never try anything new on a race or game day — it's always best to experiment during training to learn what works best for your
body
Proper nutrition is essential for overall health and wellbeing. It not only plays a signiícant role in growing but also in preventing
diseases and supporting our immune system. By incorporating well-balanced meals and snacks we can ensure that our bodies are
functioning optimally and are better equipped to combat whatever comes our way, including prevention of injury.
Vegans cannot take in adequate protein:
Vegans can get enough protein from a variety of plant-based sources, such as grains, pulses, tofu, nuts, tempeh, and soy.
Sports drinks are essential for hydration:
Water is usually enough for hydration during workouts that are less than an hour long. Sports drinks are often high in sugar and may not be necessary for every workout.
Fat is unhealthy:
Healthy fats, like omega-3s, are important for athletes. These fats can help with joint health, inîammation, and
recovery.
You should eat as much protein as possible:
The amount of protein you need depends on your goals, age, weight, and the type of protein you eat. A balanced diet with the right amount of protein, healthy fats, íber, and complex carbohydrates is best.
You should carb load the night before a race:
If you already eat a moderate to high amount of carbohydrates, adding more before a race probably won't make much difference