If your child is a young and growing athlete, knowing what to feed them is vital.
Young athletes need a pre- and post-exercise nutrition plan since they tend to have higher fluid and energy needs due to their constant involvement in physical activities.
That is why you, as a guardian of a young athlete, need to read this article for the five essential nutrition suited for your young one.
What is the Best Nutrient for Sports Performance?
For young athletes to have the best nutrition for sports performance, they need a well-balanced diet to maintain growth and create good sports performances.
A well-balanced diet helps to improve strength and helps your child’s immune system, thereby building their stamina, which will in turn enhance their physical skills.
A properly balanced diet for a growing athlete has to contain at least 25% to 35% fat, 45% to 65% carbohydrates, 10% to 30% protein, and enough fluid consumption for hydration, which is essential to take before and after a sports event. It is also vital to note that food timing helps the nutrition plan and diet work well for young athletes.
Good food consumption timing helps to enhance the performance of an athlete, especially the young ones.
Ensure your child eats at least 3 hours before their sports event, practice, or exercise, and snacks should be taken 1 to 2 hours before a physical activity.
At the same time, recovery foods should be eaten within 30 minutes of training and within 1 to 2 hours of physical activity to give room for the rebuilding of the muscles and the quick recovery of the body.
5 Essential Nutrition Needs for Young Athletes
When planning the nutrition for your young athlete, consider foods that will help build their strength, stamina, and athletic performance. Also, consider the best time for hydration and snacks.
Here are the five key factors for proper nutrition for young athletes:
1. A Must-Have Balanced Diet
When planning an athlete’s meal, ensure that it includes a variety of food and fruits, such as protein, dairy products, vegetables, grains, and different types of fruits. It would be best to have the right mixture of protein, fats, and carbohydrates for energy supply and repair of weakened muscle.
2. Keep Them Hydrated
Ensure your young athlete is hydrated by encouraging them to drink a lot of water, especially during, before, and after a sports activity. Hydration is vital for an athlete because it helps build their stamina, and sports drinks help with prolonged sports activities by replenishing the lost electrolytes during a sports activity.
3. Add Protein to Their Intake
Feed them enough protein, such as dairy products, fish, nuts, beans, and chicken. Proteins are essential for muscle growth and repair, especially after a sports competition or training session.
4. Add a Snack Time With Healthy Snacks
Include snacks with a lot of nutrients, which will help them maintain their energy level during sports performances as they provide nutrients for their body. Ensure you give them nuts, cheese, fruits, yoghurt, and whole-grain crackers.
5. Pre- and Post-Exercise Nutrition
- Before exercise: Consume a meal or snack rich in carbohydrates and moderate protein 2-3 hours before activity. Examples include a turkey sandwich on whole-grain bread or a banana with peanut butter.
- After exercise: Have a snack or meal that includes both protein and carbohydrates within 30 minutes to 2 hours post-activity to aid in recovery. Examples include a smoothie with fruit and yoghurt or a chicken wrap with veggies.
Help your young athlete improve in sports performance, skill, health, growth, physical fitness, and mental health. Adding these nutrient guidelines to individual needs and preferences will help young athletes maintain their health and enhance their performance.
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