With the end of summer approaching, many are preparing for school to start back up and the kickoff for fall sports. Proper fueling is especially important for young student athletes to support their performance in sport and in school. Let’s talk about fall sports nutrition information with practical tips for helping young athletes fuel their bodies. This information will cover tips for young student athletes, which we define as middle to high school age children or teens that participate in organized sports and those who are more active by being outside playing with friends or doing other active hobbies.
Nutrition Needs for Young Athletes
Young athletes have increased nutritional requirements in comparison to their non-active peers. Not only do they need energy to support their physical activity level, but they also need it for their growing bodies and developing brains. Adequate nutrition supports:
- Sustained energy levels for practices and games
- Muscle growth and recovery
- Bone development during peak growth years
- Focus, sleep, and concentration
- Injury prevention
- Immune support
- Long term health
The Basics: Macronutrients and Hydration
There are three categories of macronutrients: carbohydrates, proteins, and fats.
Carbohydates
Carbohydrates are the body and brain’s primary source of fuel. There are two main types of carbs: simple and complex. Simple carbs are quickly and easily digested for quick fuel. Complex carbs contain more fiber and take longer for the body to break down, giving us fuel over a longer period of time. This distinction will be important for choosing the right pre-exercise meal and snack.
Simple carbs: white or refined grains like white bread or flour tortillas, cereal bars, some cereals, graham crackers, goldfish, pretzels, fruit, fruit juices, candy, syrups, sports drinks
Complex carbs: whole grains like brown rice, oats and quinoa, whole grain products like whole wheat bread or cereals, beans, legumes, vegetables, potatoes, corn, granola
Protein
Proteins support muscle growth and repair, support immune function.
Examples: Eggs, beef, chicken, turkey, pork, fish/ seafood, dairy, tofu, tempeh
Fats
Fats provide long-lasting energy, support hormone health, maintain healthy skin
Examples: Avocado, olive oil, fatty fish (salmon, mackerel, sardines), nuts, seeds
Tips for Ensuring Your Child Gets Adequate Macronutrients
- Send your kids/teens to school with lunches that include foods from each category
- Pack extra snacks for in between meals or before practices
- Aim to provide balanced breakfasts and dinners that have one food from each category, and some add color from a fruit or vegetable
Hydration
Adequate hydration is key. Even the slightest bit of dehydration can impair performance. Offer water at regular intervals during the day, especially before, during, and after physical activities. For longer activities and in hot/humid environments, consider sports drinks with carbohydrates and electrolytes.
See our other blog posts about hydration:
Tips for Ensuring Your Child Gets Adequate Hydration
- Offer water/ beverages with all meals/snacks
- Teach your young athletes about signs of dehydration, including fatigue, dizziness, and cramping
Meal and Snack Timing
Between school, practices, and any other commitments during the school year, it can be especially challenging to make time for meals and snacks. However, missing meals and snacks can lead to increased irritability, low energy levels, and difficulty sleeping. Let’s review some guidelines for meal timing and ways to make sure we don’t miss out on opportunities to fuel!
1. Start the Day with Breakfast
Would you start out on a road trip with an empty tank of gas? Of course not! Breakfast is our way of filling up our energy gas tank before a day of activities. Something is better than nothing but aim for a balanced meal with a source of carbohydrates, protein, fat, and color. Here are some examples:
- 2 frozen waffles with butter, a banana with peanut butter, and a yogurt cup
- Breakfast burrito
- Uncrustable, cheese stick, chocolate milk, and a banana
2. Eating every 3-4 hours.
Consistent meals with snacks throughout the day are key for supplying the brain and muscles with fuel to perform their best both on the field and in the classroom. Following a semi-structured meal schedule can be most effective.
Example daily structure:
- Breakfast
- Mid-morning snack
- Lunch
- Mid-afternoon snack (pre-practice)
- Dinner (post-practice)
- Evening or night snack
Tips:
It’s okay to eat dinner early to accommodate practice times! Try swapping the after-school snack for dinner if there is enough time before practice and have a snack before bed that requires less time to prepare (hopefully helping them get to bed sooner!).
3. Pre-Exercise
Focus on including a balanced meal or snack, with carbohydrates and protein, about 3-4 hours prior to activity. Having a snack around 30-60 minutes before can “top off” energy stores. Aim for foods high in simple carbohydrates, and low in fat and fiber to avoid stomach discomfort.
Examples of snacks: graham crackers, Nutrigrain bars, Clif bars, Belvita biscuits, banana, GoGo Squeeze, fruit snacks
Tips:
Try out a few options before practices to see what works best. Some foods may sit better than others. Don’t try anything new before a big game or important practice!
4. Post-Exercise.
After exercise, consuming food within an hour of finishing promotes recovery. Be sure to include a source of protein for building and repairing muscle, and carbohydrates for replenishing the energy that was used during the exercise. If it’s not possible to have a meal within an hour, have a quick snack until there is time for a balanced meal!
Examples:
Meals
- Breakfast sandwich on a bagel with a banana
- Deli meat sandwich with chips and fruit
- Chicken tacos with guacamole and rice
- Spaghetti and meatballs with a roll
Snacks
- Chocolate milk
- Cheese stick with crackers
- Yogurt with granola
- Banana and peanut butter
- Clif bar
- Pretzels with peanut butter or cheese
Tips:
Pack snacks in the car for the ride home! If you know it’s going to take some time to prepare dinner, don’t wait to start that post-exercise fueling. Eating soon after exercise promotes a faster recovery so they can be ready for the next practice.
Extra Knowledge Bites:
1. Sugar is not the enemy – it’s just carbohydrates in the simplest form! It can be a fast source of energy for the body and brain that won’t wreak havoc on the gut.
2. Young athletes often need more food than adults – due to demands of both sport performance AND growth and development, it’s normal for kids to eat more than their parents.
3. Watch out for signs of under-fueling – fatigue, slow recovery, trouble sleeping, recurring injuries, and mood swings can all be red flags.
Fueling young athletes isn’t about perfection; it’s about consistency, variety, and balance. For more tips and guidance on helping your young athletes fuel for activities, set up a one-on-one with one of our Avance Care Registered Dietitians. You can schedule on MyChart or call 984.263.4029 and one of our Nutrition Coordinators can help.
