Nutrition is a vital, yet often overlooked component of health and wellness in youth athletes. Proper nutrition can prepare youth athletes for physical and mental development, and optimize sports performance and recovery.3 Furthermore, children with healthy eating habits are likely to maintain those habits into adulthood.3
Despite the importance of nutrition, studies show that over half of all children in the United States have low-quality diets that do not meet their nutritional needs.7 Youth athletes may be more likely to maintain a healthy diet. However, both the timing and composition of meals can greatly affect performance and recovery.
This guide is designed to provide players, parents and coaches with a broad overview of proper nutrition in youth athletes. This guide is also designed to provide information on meal timing and composition around sports to ensure optimal performance and recovery. All of the information presented in this guide is based on high-quality, peer-reviewed research articles. A complete list of references can be found below.
Macronutrients
Macronutrients are nutrients that the body needs in large quantities. They are responsible for providing the body with energy and include carbohydrates, proteins, and fats.
In general, it is recommended that a healthy diet consist of 15-20% protein, 15-30% fats, and 50-70% carbohydrates. More specifically, it is recommended that a healthy diet includes 0.8-1.2 grams of protein, 1 gram of fats, and 3-8 grams of carbohydrates per kilogram of body mass per day.5
Carbohydrates
Carbohydrates are the body’s primary source of fuel during high intensity exercise. They are also the only source of energy for the brain and nervous system.4
Carbohydrates can be classified as either “refined” or “whole.” Refined carbohydrates, such as white bread, white rice and white pasta are heavily processed and lack essential micronutrients. They are quickly broken down by the body and can lead to a quick spike in blood sugar, followed by a crash. The consumption of refined carbohydrates has been linked to obesity and health problems, and should be avoided.
Whole carbohydrates, such as brown rice, whole grains, whole fruits and vegetables are much more nutrient-dense. They are broken down slowly, and do not lead to sudden spikes in blood glucose levels. These types of carbohydrates have been shown to maintain both energy levels and cognitive performance throughout the day.4,6
“Carb loading” is a common practice among athletes. This practice involves consuming excessive carbohydrates before competition. However, this practice is not advise in youth players.6
Proteins
Proteins are the building blocks of the human body, and play an important role in the body’s growth and development. Proteins are also responsible for muscle growth and recovery.4,6
Youth athletes should get their protein from healthy, non-processed sources. Examples of healthy proteins include lean meats, poultry, dairy, eggs and fish. Heavily processed meats, such as sliced turkey, ham, and sausage should be avoided.
Protein shakes are common among athletes. Many people believe that these protein shakes will boost muscle growth and recovery. Studies show that there is a limit to how much protein the body can use. Most athletes get enough protein through their diet alone, and would not benefit from this additional protein. In general, protein shakes and other forms of supplemental protein are not recommended for youth athletes.5,6
Fats
Fats support brain development, immune system function and help the body absorb essential vitamins and minerals.4 The body also relies on fat as a secondary form of energy during intense exercise. “When we use all the quick energy storage of carbohydrate (around 20 minutes of exercise) the body needs an energy source, and this is when the fat storage becomes crucial in maintaining function.”6 Studies show that children rely more on fats for energy during exercise than do adult athletes.
Fats are classified as either “unsaturated” or “saturated” fats. Unsaturated fats, including monounsaturated and polyunsaturated fats, have been shown to have various heath benefits. These benefits include reduced risk of heart attack, coronary artery disease, and irregular heartbeat. Healthy forms of unsaturated fats include nuts, fish, seeds, avocados, and peanut butter.6
Saturated fats and trans fats are unhealthy forms of fat. They increase risk of heart attacks, clog arteries, and increase the risk of developing certain forms of cancer. These types of fats should be avoided. Examples of these unhealthy forms of fats include processed meats, butter, fried food, and fast foods.4,6
Supplemental forms of fat, such as fish oil, have not been shown to improve athletic performance is youth athletes and are not recommended.5
Micronutrients
Micronutrients are nutrients that the body needs in smaller quantities. These vitamins and minerals are essential to growth, development and overall health. In general, a healthy, well-balanced diet contains enough vitamins and minerals for growth and development. The American Medical Association, American Dietetics Association, and the American Academy of Pediatrics all recommend that micronutrients be consumed through diet alone, and that supplements generally be avoided in children and adolescents.5,6
While micronutrient supplements are generally not recommended in youths, studies show that certain children are at an increased risk of nutrient deficiencies. Iron and calcium deficiencies are both common among children and adolescents.5 It is recommended that youths with these deficiencies focus on improving their diet, rather than turning to supplements.
Iron requirements are greater in children and adolescents due to their natural growth and development. “Iron deficiencies, and subsequent anemia, are common in adolescents…Youth should improve their iron status through consumption of iron-rich foods at meals such as red meat, beans, and green vegetables.”5
Calcium requirements are also greater in children and adolescents and are critical for bone development. Youth athletes can improve their calcium intake by consuming milk and other dairy products.5
Hydration
Hydration levels are also important in youth athletes. Adequate hydration has been shown to increase performance, increase focus, and decrease injury risk. Dehydration, on the other hand, has been shown to “lead to increased physiological strain, increased risk of heat injury/illness, and increased perceived exertion at similar workloads.” Youth athletes, in particular, have been shown to sweat less than adult athletes and are at a greater risk of succumbing to heat-related stressors.5
Despite the critical role hydration plays in performance, studies show that over 65% of youth athletes arrive to practice in a dehydrated state. “The American College of Sports Medicine recommends athletes to consume 5–7 mL/kg of body mass 4 hours prior to exercise, enough fluid to reduce body mass changes to less than 2% during activity, and 450–675 mL for every 0.5 kg of body mass lost during exercise.”5
Optimize Performance and Recovery
The composition of a young athlete’s diet is extremely important for growth, development, and overall health. However, the timing of meals is also important in optimizing performance and recovery.
Before training or competition, meals should include protein and carbohydrates to increase energy stores. Fats and refined carbohydrates should be avoided. In general, it is recommended that youth athletes eat about 90 minutes prior to training or competition. It is also recommended that youth athletes avoid eating within 30 minutes of training or competition, as the food will not have time to digest.4
During training or competition, it is important that youth athletes maintain proper hydration. It is recommended that youth athletes drink 5-9 ounces of water every 15-20 minutes during prolonged exertion.4
Following competition or training, youth athletes should eat a meal consisting of carbohydrates and protein. This will help the muscles recover and grow, and help replenish energy stores in the body. This meal should be consumed within 30-60 minutes after competition or training.4
Occasionally, youth athletes will participate in back-to-back games, tournaments and day-long competitions. During these events, it is important that youth athletes are properly fueled throughout the competitions. It is recommended that young athletes stay fueled between games by frequently snacking on foods rich in simple carbohydrates and proteins. This may include whole grains or fruit.2
Conclusion
Proper nutrition is important for growth and development, as well as optimal performance and recovery in youth athletes. This guide provides a broad overview of nutritional recommendations and meal timing for youth athletes. While this guide is based on the latest scientific literature, it is important to understand that the nutritional needs of each athlete is unique and should be treated as such. This guide is intended as a broad overview. A registered dietician should be consulted for any specific, personal recommendations for youth athletes.
References
- Bagchi, D., Nair, S., & Sen, C. K. (Eds.). (2013). Nutrition and enhanced sports performance: Muscle building, endurance, and strength. Elsevier/AP, Academic Press is an imprint of Elsevier.
- Jill Castle 2020.pdf. (n.d.).
- Morgan, K. (2021). Fueling Youth Athletes for Success. Strategies, 34(3), 29–34. https://doi.org/10.1080/08924562.2021.1896923
- Sacheck, J. (n.d.). Optimal Nutrition for Youth Athletes: Food Sources and Fuel Timing. 4.
- Smith, J. W., Holmes, M. E., & McAllister, M. J. (2015). Nutritional Considerations for Performance in Young Athletes. Journal of Sports Medicine, 2015, 1–13. https://doi.org/10.1155/2015/734649
- US Soccer Nutrition Guide (n.d.)
- Liu J, Rehm CD, Onopa J, Mozaffarian D. Trends in Diet Quality Among Youth in the United States, 1999-2016. JAMA. 2020 Mar 24;323(12):1161-1174. doi: 10.1001/jama.2020.0878. PMID: 32207798; PMCID: PMC7093765.:
- US Soccer Nutrition Guide.pdf. (n.d.).