Sports Hydration & Nutrition for Student Athletes - Part 2, Nutrition

Adolescent soccer players running on field. Good nutrition is vital for kids' optimal growth and performance.

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Last week we tackled appropriate hydration for student athletes, this week we look at adequate nutrition, including macronutrients (carbohydrates, protein, and fats), and micronutrients (vitamins and minerals). I also give ideas for pre-workout and recovery snacks.

Macronutrients

Macronutrients provide energy and help to build and maintain muscle.

Carbohydrates (CHOs) are the primary fuel source and should make up about half of their food intake (45-65%). CHOs are converted into glucose, which provides energy. This should be from grains, fruits, vegetables, and dairy. At least half of their grains (bread, pasta, rice) should be from whole grains. 

Protein helps to build and repair muscle. Protein should comprise 15-25% or about ¼ of total daily calories. An estimate of the amount of protein a child should have is to multiply their weight in kilograms by 0.8, or their weight in pounds by 0.5. This will equal the grams of protein needed daily.

The following are guidelines by age:

Years    Daily Protein in grams

1-3 13 

4-8 19 

9-13 34 

14-18 girls 46

14-18 boys 52

Protein sources include lean meats, poultry, seafood, nuts, nut butter, eggs, milk, yogurt, beans and legumes, tofu, and quinoa.

Fats should comprise 25-35% (¼-⅓) of their daily calories. Focus on mono- and poly-unsaturated fats; saturated fats should be less than 10% of the diet. Processed foods and “junk” food fall into this category of saturated fats. Healthy fat sources include lean meats and poultry, dairy, seafood, nuts and seeds, and cooking oils such as olive and avocado. 

Micronutrients

The primary micronutrients to focus on during these growing years are calcium, vitamin D, and iron. Older children, especially girls, often stop drinking milk when it is vital to have enough calcium and vitamin D during their growth spurt. 

Calcium can be obtained from dairy products, some vegetables such as broccoli and spinach, and grains fortified with calcium. Children 4-8 need 1000 mg; those 9-18 need 1300-1500 mg.

Vitamin D is challenging to get in adequate amounts, especially for kids who don’t drink milk. Children and teens require 600-800 IU of vitamin D daily. 

For more on vitamin D see https://www.feedfuturehealth.com/post/vitamin-d-deficiency-why-is-it-so-prevalent

Both calcium and vitamin D can be given in combination in chewable or pill form.

Iron deficiency is not unusual in adolescent athletes as it can be hard to get adequate amounts in the diet, especially in menstruating females. Female athletes, distance runners, and vegetarians are at greater risk for iron deficiency anemia and should be screened for this. Low iron stores or anemia can impact energy and performance.

Dietary sources of iron include lean meats, eggs, leafy green vegetables, and fortified grains. Animal sources of iron (heme iron) are better absorbed than plant sources (non-heme iron). Taking vitamin C with iron-rich foods can help improve absorption; however, a supplement may be needed, especially for those who don’t eat meat and for menstruating girls. 

For more on iron see https://www.feedfuturehealth.com/post/iron-deficiency-in-girls and

https://www.feedfuturehealth.com/post/is-my-child-getting-enough-iron

Snack Time!

If meal time occurs before an activity, it should be eaten about 3 hours earlier to allow time for digestion. This meal should not be high in fiber or fat since these delay stomach emptying. For early morning practices, a cup of chocolate milk or liquid meal one to 2 hours prior and then breakfast after works well. Pre-game snacks should be eaten 1-2 hours before competition or practice. 

Pre-activity snack ideas:

One hour prior (carbs):

Fruit with a high water content, such as orange slices, melons, watermelon, pears, applesauce, bananas, dried fruit, dry cereal.

2-3 hours prior (protein + carbs):

Half a bagel with nut butter, granola bar, cheese stick with crackers, cereal with low-fat milk, half a sandwich, graham crackers with nut butter, yogurt with berries or granola. 

Recovery snacks should be given roughly 30 minutes after exercise and every 30-60 minutes for the next couple of hours to replace glycogen stores. Snacks should include protein and carbohydrates, such as peanut butter on crackers or bread, yogurt with fruit, hummus on whole wheat bread, cheese with crackers and fruit, etc. The snack need not be more than a few hundred calories or can be a meal if mealtime. 

A variety of snacks for pre- and post- workouts, including fruit, nuts, cereal, boiled eggs, hummus, and veggies.

Recovery snack ideas:

Fruit and yogurt smoothie

Protein shake

Chocolate milk

Milk and cereal

Cheese sticks with fruit

Cottage cheese on toast

Yogurt with fruit and nuts

Nut butter and honey sandwich

Hummus with pita bread or vegetables

Hard-boiled eggs with toast or crackers

Tortilla rollup with turkey and cheese

Protein bar

If your child is a picky eater, it is probably worth supplementing with a daily multivitamin with iron. Vitamins are best given with food or at mealtime to increase absorption. 

Once girls enter puberty, I usually advise a multivitamin with iron and a calcium/vitamin D supplement, especially if they don’t drink milk. 

Good nutrition and hydration will keep your young athlete healthy, strong, and performing optimally.