Sports Nutrition for Kids and Teens
When you have a very active child or teen it can be hard to know how to help them reach their athletic goals. “Should I buy protein powder?” “Do they need a supplement?” “How about Gatorade?”
As a registered dietitian specializing in child nutrition, I help families navigate these questions on a regular basis in my private practice. The good news is that most teens don’t need special diets or beverages for the purposes of sports. What is most important is helping your child find the right balance of nutrients and fluids to help them perform at their best.
While the nutritional needs of young athletes can vary depending on their size and chosen activity, we’ll go over basic sports nutrition in this post, as well as answers to a few common questions that many parents ask about sports drinks, sports-related supplements for kids and teens, and dieting.
Basic Nutrition Needs for Young Athletes
According to the American Academy for Pediatrics (AAP), “the most effective way to improve sports performance is to pay close attention to the basics: fluids, calories, training, conditioning and rest.”
The right balance of macronutrients, micronutrients, and fluids is the best way to provide energy for growth and activity. Macronutrients include carbohydrates, proteins, and fats. Micronutrients include vitamins and minerals. Teen and child athletes who have a well-balanced diet decrease their risk of fatigue and injury and are able to enhance training and recover faster.
Before puberty, the energy requirements for boys and girls are generally the same for any given sport. However, after puberty, energy needs (or calorie needs) for each sex can vary greatly. Here are copies of two helpful charts from the AAP (adapted from the USDA) that show a child’s estimated daily calorie needs by age and sex based on their activity level and daily amounts of each food group based on calorie needs.
Macronutrients
Carbohydrates are the most important source of energy for athletes because they provide the body with glucose (i.e., sugar). They also help prevent muscle breakdown. Carbohydrates should make up about 45-65% of the diet of a child aged 4-18. Whole grains and whole grain bread, vegetables, fruits, milk, and yogurt are good sources of carbohydrates.
Protein helps build and repair muscles, hair, skin, and nails. It also helps maintain stable blood sugar levels during strenuous or lengthy exercise. Protein is very important, however, it is a myth that teen athletes need a significant increase in protein intake in order to build strong muscles. Most teens (even vegetarians!) can get more than enough protein from eating a balanced diet. Protein should make up about 10-30% of the caloric intake of children ages 4-18. Good sources of protein include lean meat and poultry, fish, eggs, cheese, yogurt, beans, nuts and seeds, and peanut butter.
Fat is essential for the process of absorbing certain vitamins, including vitamins A, D, E, and K, and is also used for energy when the body burns through its initial glucose stores. Fats should make up about 23-35% of the dietary intake of children ages 4-18.
However, it is important to note that there are different types of fats, some of which are healthier for the body than others. As best we can, prioritize eating unsaturated fats that support cardiovascular and brain health like those found in fish, nuts and seeds, avocados, lean meats, and olive oils, and limit saturated and trans fats which are found in fatty meats, margarine, chips, and fried foods.
Micronutrients
There are many micronutrients needed for optimal athletic performance, but three, in particular, are especially important for young athletes – iron, calcium, and vitamin D.
Calcium is the most abundant mineral in the body and plays an important role in building strong bones, as well as proper muscle contraction and nervous system regulation. We need the most calcium between the ages of 9 and 18 years while our bodies are able to store calcium and build strong bones. Some of the best sources of calcium include dairy products, soy milk, tofu, broccoli, kale, chickpeas, and lentils.
Vitamin D is also essential for healthy bones as well as assisting with the proper absorption and maintenance of calcium levels. Our bodies can synthesize vitamin D when skin is exposed to sunlight, however, vitamin D can also be found in some vitamin D-fortified food and beverages such as cow’s milk. If you live in an area in a northern latitude with less daily sunlight, have darker skin, or if your child plays an indoor sport, adequate vitamin D is harder to achieve from the sun and supplements may be needed. Talk to your pediatrician or registered dietitian about your child’s vitamin D levels. The recommended daily intake for children ages 4-18 is 600 IU per day.
Iron is also crucial because it helps produce red blood cells which carry oxygen throughout our bodies. A deficiency in iron can cause a decrease in physical endurance as well as cognitive abilities, leading to symptoms such as fatigue, dizziness, and shortness of breath. Iron deficiency is fairly common among adolescents, particularly females, whose iron needs almost double when they start menstruating.
Iron is best absorbed from meat sources such as beef, chicken, and shrimp, however, it is also found in plant foods such as beans, and leafy green vegetables like spinach, broccoli, and tofu. One easy tip to help improve iron absorption from plant-based sources is to eat them along with fruits or vegetables high in vitamin C such as strawberries, red peppers, or mangoes.
Fluid Needs and Hydration in Young Athletes
Drinking water before, during, and after games and practice is essential for preventing dehydration and regulating body temperature. Hydration status is affected by how much an athlete sweats which can vary greatly depending on body size, the intensity of the workout, environmental temperature, and humidity. It is especially important to drink plenty of water and stay hydrated during the hot, summer months.
Dehydration can cause fatigue, decrease performance and increase the risk of heat exhaustion. If physical activity lasts for less than one hour, water is generally sufficient for hydration. However, if exercise lasts for longer than an hour, sports drinks may be needed to help replace energy stores and lost electrolytes.
It is best to avoid any beverages with caffeine, particularly “energy” drinks and carbonated beverages, as these can cause stomach aches, headaches, and an increase in heart rate and blood pressure.
What Should Young Athletes Eat Before Practices, Games, or Events?
An athlete’s nutritional needs can vary depending on their chosen activity, however, in general, it’s best to follow these basic principles for balancing macronutrients and fluids.
3-4 hours before exercise: eat a meal with plenty of carbohydrates and protein such as pasta with chicken or a turkey sandwich; keep fat and fiber content low as this digests more slowly and can cause stomach upset; avoid sugary drinks and foods; drink at least 12-20 ounces of water
30-60 min before exercise: eat a light meal or snack with easy-to-digest carbohydrates such as fruit, crackers, or bread; drink 6-8 ounces of water
During exercise: drink about 10 ounces of water for every 15 minutes of activity
After exercise: eat a snack that is high in carbohydrates and lean protein immediately after exercise and again about 2 hours after exercise to rebuild muscles
Should my Teen Athlete Drink Sports Drinks and/or Energy Drinks?
It is important to note the difference in the terms sports drink versus energy drink. Sports drinks, such as Gatorade or Powerade, are beverages that contain carbohydrates and electrolytes. Energy drinks, such as Red Bull or Monster, contain stimulants such as caffeine, guarana, and creatine.
Sports drinks are appropriate for children who are exercising for more than an hour or who have extremely high-intensity workouts. Energy drinks are not recommended for any child or adolescent due to potential adverse effects and risks associated with caffeine ingestion.
Does My Teen or Child Athlete Need a Supplement?
Sports supplements are pills, powders, or drinks used to build muscle, lose weight or improve endurance. Some common examples include creatine, amino acid supplements, protein powders, and caffeine.
Research shows only minimal evidence of the benefits of some supplements in adults, and long-term research has not been studied in teens. There are also significant potential negative side effects and potentially harmful additives associated with some supplements, which are not well regulated.
As a result, there are currently no recommended supplements for teen athletes.
Is it okay to follow a vegetarian diet as an athlete?
As long as the diet is well-planned and well-balanced, yes! There are a number of considerations to make for young athletes on a vegetarian diet. It is important to have well-planned meals to provide the nutrients needed to support an active lifestyle.
Vegetarians also have a higher risk for iron deficiency and need to prioritize daily intake of iron-rich plant foods like beans, leafy greens, nuts, and seeds.
Check out my blog post on plant-based diets for kids for more information on getting appropriate nutrients on a vegetarian diet.
Should my child restrict calories to lose weight for a particular sport?
Young athletes must meet their calorie needs in order to have enough energy for their activity. When teens begin to restrict calories for a particular sport that focuses on weight (i.e., wrestling or dance), their bodies can quickly go into a calorie deficit. This can cause growth issues and a higher risk of injuries and is therefore not recommended.
For more information on your child’s nutritional needs as an athlete, please check out my website for recipes or schedule a virtual consultation with me for one-on-one advice. Some of my favorite healthy recipes for athletes that include plenty of protein, carbohydrates, and fats include Toasty Chick Peas, No-Bake Chocolate Chip Oat Cookies, Baked Sesame Tofu, and Dijon Deviled Eggs.
If your child is struggling with picky eating, I have a course for caregivers on navigating picky eating behaviors for you. Please leave a comment below and share with a friend who may need this info!