As a sports dietitian, I often see parents overwhelmed by conflicting nutrition advice when it comes to their young athletes. It’s natural – balancing academics, social lives, and training schedules is already demanding. Adding the pressure of ensuring your child eats “right” can feel like another hurdle. But remember: what works for an office worker isn’t necessarily the best approach for a growing athlete navigating intense training demands.
Instead of getting bogged down in restrictive diets or complicated meal plans, focus on these five key principles to help your young athlete thrive both on and off the field.
1. Health Trumps Performance Goals
While it’s tempting to prioritize performance gains, a young athlete’s health should always come first. Avoid anything that promises quick results but risks long-term well-being, especially when it comes to weight concerns.
Emphasize that weight isn’t a reliable measure of athletic success. Instead of fixating on the number on the scale, help your child develop an intuitive relationship with food. Ask them: “Are you genuinely hungry?” or “Is this choice helping me feel energized for practice?”.
2. Training Intensity Dictates Fuel Needs
Young athletes need more energy than their sedentary peers. It’s not just about overall calorie intake; it’s about when and what they eat.
Before Practice: Start small with easily digestible carbs like fruit juice, pretzels, or applesauce pouches if they don’t feel hungry before workouts.
During Training (Long Sessions): For practices lasting over an hour, offer fuel like sports drinks, fruit chews, bananas, or orange slices to maintain energy levels and prevent mid-workout crashes.
After Practice: Aim for the “three Rs” of recovery:
Repair: Protein helps muscles rebuild; think chocolate milk with a granola bar or yogurt with granola and fruit.
* Replenish: Carbs restore glycogen stores, your body’s primary energy source during exercise.
* Rehydrate: * Replenish lost fluids and electrolytes through water or sports drinks.
3. Break Free from Calorie Counting
Counting calories can lead to unhealthy relationships with food. Instead of obsessing over numbers, teach your athlete how to build balanced meals: Think about portion sizes using visual cues like a palm-sized serving of protein, fist-sized portions of carbohydrates, and healthy fats sprinkled in.
4. Snacks Are Strategic
Snacks aren’t just for boredom – they’re crucial for fueling between practices, supporting growth spurts, and replenishing energy stores. Aim for snacks that combine protein and carbs for sustained energy and satisfaction. Some good options include:
* Toast with peanut butter and fruit
* Hummus with pita bread and veggies
* Smoothies
5. Promote a Positive Food Mindset
Food should bring enjoyment, not anxiety. Encourage your athlete to view food as fuel that powers their dreams. Talk about how it gives them energy for fun activities, supports their growth, and helps them feel strong and ready for challenges. Remember: It’s okay to enjoy treats and favorite foods mindfully!
Finding the Right Fit:
It’s important to personalize these guidelines to your child’s age, sport, training volume, preferences, and any dietary needs they may have. A sports dietitian can be invaluable in creating a customized plan that addresses their unique situation.
