Nutrition Basics for Young Athletes

Busy sports seasons can make healthy eating a challenge. Practices run through dinner time, games happen early in the morning and quick snacks from the concession stand become a habit. The good news is that young athletes do not need complicated diets or expensive supplements. They need regular, balanced meals and smart snacks.

Eat regular meals

Young athletes need energy throughout the day. Skipping meals, especially breakfast, can leave them tired and unfocused at school and practice. Aim for three balanced meals a day, with healthy snacks in between when needed.

Build a balanced plate

A simple way to think about balanced meals is to include:

• Carbohydrates for energy, such as whole grains, bread, pasta, rice, potatoes and fruit.
• Protein for growth and muscle repair, such as lean meat, poultry, fish, eggs, beans, dairy and nuts.
• Fruits and vegetables for vitamins, minerals and fiber.
• Healthy fats from foods such as nuts, seeds, avocado and olive oil.
• Dairy or other calcium-rich foods for bone health.

Variety is important. Different foods provide different nutrients.

Fuel before activity

A meal a few hours before practice or a game gives the body time to digest. If time is short, a light snack about an hour before activity can help. Good options include:

• A banana or other fruit.
• A granola bar.
• Yogurt.
• Crackers with cheese.
• A small sandwich.

Avoid heavy, greasy or very sugary foods right before activity, which can cause stomach discomfort.

Recover after activity

After practice or a game, a snack or meal that includes carbohydrates and protein helps the body recover. Examples include chocolate milk, a turkey sandwich, yogurt with fruit or a balanced dinner.

Hydrate

Water is essential. Young athletes should drink water throughout the day, not just during practice. Sports drinks can be helpful for long sessions or very hot conditions, but for most youth practices water is enough. Energy drinks are not recommended for children.

Skip the supplements

Most young athletes can get all the nutrients they need from a balanced diet. Protein powders, performance supplements and other products marketed to athletes are generally unnecessary for children and some may carry risks. Talk to your child's doctor before giving any supplement.

Plan ahead on busy days

Busy schedules make planning important. Some strategies that help:

• Pack healthy snacks for after school and before practice.
• Prepare simple meals in advance, such as slow cooker dishes or sandwiches.
• Keep water bottles and portable snacks in the car.
• Make concession stand treats an occasional extra rather than a regular meal.

Watch for warning signs

Young athletes who restrict food, worry excessively about weight or body shape, or experience significant changes in eating habits may need support. Some sports place emphasis on body size or weight, which can create pressure. If you have concerns, talk to your child's doctor.

Keep it positive

Talk about food as fuel that helps the body grow, move and recover, rather than as good or bad. Encourage children to listen to their hunger and fullness cues. A positive relationship with food will serve young athletes well throughout their lives.