Is your young athlete struggling to perform their best, despite countless hours of training? The secret might be in their fuel! In a world saturated with conflicting nutrition advice, especially for young athletes, it's crucial to understand that what works for a desk-bound adult simply won't cut it for a growing, active teen. As a sports Registered Dietitian, I'm here to arm you with the knowledge to nourish your young athlete for peak performance, health, and long-term well-being.
It can feel like navigating a minefield, but fueling your growing athlete doesn't have to be overwhelming. Let's break down five key principles to keep in mind:
1. Health First, Performance Second
No matter how competitive your young athlete is, their health must always be the top priority. Short-term performance gains that compromise their well-being simply aren't worth it, especially when we're talking about body weight and restrictive eating patterns. This is where it gets controversial...Some coaches and even parents can inadvertently pressure young athletes to achieve a certain physique, potentially leading to unhealthy habits.
And remember this crucial point: Weight is not a performance metric. Focus on fueling their body properly, not restricting it.
Whenever you see your athlete hesitating about what or whether to eat, gently guide them through their thought process. Are they restricting themselves, or are they genuinely not hungry? Are they skipping the donut because they have time to make a more nutritious sandwich, or are they obsessively counting calories? Understanding their reasoning is key to fostering a healthy relationship with food.
2. Training Up, Eating Up!
Your athlete needs fuel to power through their workouts, plain and simple. That means eating before, during (if the session is long or intense), and after practice. And this is the part most people miss... They think a normal meal schedule is enough, but intense training demands more frequent and strategically timed fuel.
It's common for athletes to feel apprehensive about eating before practice, fearing stomach upset. Start small with easily digestible carbohydrates. A few sips of juice, a handful of pretzels, or an applesauce pouch are excellent starting points. For workouts lasting over an hour, fuel is essential during the session. Think of it as topping off the gas tank before it runs dry.
Just like our pre-workout snack, the goal of in-training fuel is to provide readily available carbohydrates for sustained energy. Sports drinks are also a great way to stay hydrated mid-practice. Other options include fruit chews, bananas, or orange slices – anything that provides a quick energy boost.
Post-training, focus on the 'three Rs' of recovery: Repair muscles with protein, Replenish glycogen stores with carbohydrates, and Rehydrate with fluids and electrolytes. Consider chocolate milk with a granola bar, or yogurt with granola and fruit – simple and effective recovery snacks.
3. Ditch the Counting Game!
Get yourself and your athlete out of the calorie-counting mindset. Ideally, your athlete shouldn't count calories at all. It's a slippery slope that can lead to unhealthy obsessions and distorted body image.
Instead, focus on the overall composition of their plate. I like to encourage athletes to aim for a palm-sized portion of protein, a serving of healthy fats, and one to three fist-sized portions of carbohydrates (depending on their activity level), plus plenty of colorful fruits and vegetables.
For athletes who have a history with diet culture and struggle to shake off the calorie-counting habit, this shift can be challenging, but it's incredibly worthwhile in the long run. It's about retraining their brain to focus on nourishment rather than restriction.
4. Snacks: Seize the Opportunity!
Snacks are more than just mini-meals; they're opportunities to catch up on calories, promote recovery, and support muscle growth. When building a snack, aim for a combination of protein and carbohydrates. However, if it's within a few hours of a workout, prioritize easy-to-digest carbohydrates for quick energy.
Pairing protein and carbs makes the snack more satisfying and provides the building blocks your athlete needs to recover, get stronger, and stay healthy. Convenient options include toast with peanut butter, fruit, and a glass of milk; hummus with pita bread and sliced veggies; or a quick smoothie.
5. Cultivate a Positive Food Mindset
Food should be a source of joy and nourishment, not stress and anxiety. Help your athlete develop a positive relationship with food by reminding them of all the wonderful ways it impacts their lives.
Food provides energy, strengthens connections with friends and family (think team dinners!), and allows us to feel satisfied, energized, strong, and capable of performing at our best. Not everything your athlete eats needs to be strictly for nutrients or performance; sometimes, joy and enjoyment are just as important!
What Does This Look Like in Practice?
Every athlete's fueling needs and schedule are unique. When working with young athletes and their parents, I consider individual preferences, age, sport, training season/volume, the climate they're training in, and any allergies or special needs.
This holistic approach allows us to create a personalized plan that the athlete is more likely to embrace and follow consistently. Here are a couple of examples:
Emma
- Age: 14
- Sport: High school swimmer
- Season: Off-season
Living: At home
6:30 AM: Homemade yogurt parfait with granola and fruit, bottle of orange juice
7:00 AM: Pack lunch, get ready, leave for school
8:00 AM: Classes
10:00 AM: Granola bar and dried fruit
12:00 PM: Lunch break with friends, two slices of pizza from the cafeteria with a side salad
3:00 PM: Commute home
3:30 PM: Bowl of cereal with a banana and light stretching
4:00 PM: Homework/study session and a walk with a friend
6:00 PM: Dinner with family: Chicken with roasted potatoes and veggies
7:00 PM: Review for upcoming tests/projects
8:00 PM: Watch TV, peanut butter toast with honey
9:00 PM: Prepare for bed (shower, pack swim gear for the next morning)
Why it works: Emma shared a meal and socialized with friends while still building a performance plate that fit her training level. She didn't restrict herself, but made mindful choices that supported her activity level.
Anya
- Age: 19 years old
- Sport: NCAA D3 Lacrosse
- Season: In-season
Living: In an off-campus apartment
7:00 AM: Smoothie with frozen fruit, Greek yogurt, and peanut butter
8:00 AM: 1-hour lift with the team
9:20 AM: Bagel with cream cheese
9:30 AM: Class, Human Growth and Development 100
11:00 PM: Packed lunch, sandwich with ham and veggies, tortilla chips, and guacamole on campus while studying for a test
12:30 PM: Class, Intro to Psychology 101
2:00 PM: Snack: Fig bars and an applesauce pouch for mobility work before practice
3:00 PM: Lacrosse practice
6:30 PM: Team dinner with roommates at home, lasagna (frozen), and steamed broccoli
8:00 PM: Study, homework, and a nighttime snack (like a bowl of cereal with milk)
10:30 PM: Bedtime
Why it works: Anya had a bagel and a sandwich on campus and lasagna for dinner, which helped her get plenty of carbs during her in-season training. And her breakfast smoothie prepared her for morning training without making her late for class since she could take it with her!
The Takeaway
Nutrition can seem daunting, but as a parent, your goal is to help your athlete be their happiest, healthiest, and most successful self. It's about finding a balance between performance and well-being.
Do you agree that health should always come before performance, even at the highest levels of competition? What are some of the biggest challenges you face when trying to fuel your young athlete? Share your thoughts and experiences in the comments below! I'm curious to hear your perspectives.
