The Importance of Sports Nutrition for Young Athletes

Young athletes train long hours for their sport. In order to optimize their training, proper nutrition needs to be a regular part of their workout plan.

Meal and snack planning takes extra time and is often pushed to the side due to busy family schedules, but healthy eating must be a priority. The benefits of a healthy eating plan include:

• Injury prevention
• Strengthening of the immune system
• Decreased muscle tiredness and soreness
• Muscle healing and recovery
• Improved energy levels
• Increased focus and attention span

What and When Should You Eat Before Practice or Competition?

Your body needs a well-balanced meal 3-4 hours prior to practice or competition to allow for proper digestion. For early morning events, try to eat at least 2 hours beforehand. For athletes practicing after school, make sure you bring a small snack to eat 30-60 minutes beforehand for an extra boost of energy.

Here are some great snack ideas:

• Granola bar with nuts, grains, and dried fruit
• Crackers with peanut butter
• Applesauce squeeze pouch and nuts
• Yogurt with granola
• Fruit (banana, apple) and nuts
• Trail mix with nuts and dried fruit
• Cheese stick and pretzels
• Popcorn and peanuts or almonds
• Half of a turkey, ham, or peanut butter sandwich

What Should You Eat After Practice or Competition?

After exercise, ideally, have a snack or meal within 15-60 minutes of completing the activity. If you only have a snack during that time, try to have a meal within 1-2 hours. This might mean a snack after late night practices and games too. If you have a long drive to and from practice, make sure you plan ahead!  Make your meal well-balanced with lean protein, grains, vegetables, fruit, and dairy. If you are not able to eat solid food after exercising, try something liquid based like milk, chocolate milk, or a fruit smoothie made with yogurt.

Don’t Forget to Hydrate.

Stick to water, milk, and 100% fruit juice for hydration

• Limit juice to 4-6 ounces per day
• Have 2-3 glasses of milk per day
• Aim for at least 64-80 ounces of water per day
• Sports drinks should be used when exercising longer than 60 minutes, especially for help in fueling during back to back games

For more meal and snack ideas check out, Healthy Meals and Snacks for the Busy Athlete.