Member-only story

Performance Nutrition for Your Young Athlete: A Comprehensive Guide to Fueling Success

Jan Mitchell

·15.8k Followers· Follow

Published in Eat Like A Champion: Performance Nutrition For Your Young Athlete

4 min read

626 View Claps

54 Respond

Save

Listen

As a parent of a young athlete, you want to give them every advantage to succeed. One of the most important things you can do is to make sure they are getting the proper nutrition. Performance nutrition is a specialized field of nutrition that focuses on the unique needs of athletes. It can help your young athlete improve their performance, recover faster, and reduce their risk of injury.

Eat Like a Champion: Performance Nutrition for Your Young Athlete

by Jill Castle

4.5 out of 5

Language	:	English
File size	:	3644 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
Word Wise	:	Enabled
Print length	:	273 pages

Macronutrient Requirements for Young Athletes

The three macronutrients that athletes need in the greatest amounts are carbohydrates, protein, and fat. Carbohydrates are the body's primary source of energy, and they should make up 55-65% of an athlete's diet. Protein is essential for building and repairing muscle tissue, and it should make up 15-20% of an athlete's diet. Fat is essential for hormone production and cell function, and it should make up 20-25% of an athlete's diet.

Carbohydrates

Carbohydrates are the body's primary source of energy, and they should make up 55-65% of an athlete's diet. Good sources of carbohydrates include:

* Whole grains (brown rice, quinoa, oatmeal) * Fruits * Vegetables * Dairy products

Protein

Protein is essential for building and repairing muscle tissue, and it should make up 15-20% of an athlete's diet. Good sources of protein include:

* Lean meats (chicken, fish, turkey) * Beans * Lentils * Tofu

Fat

Fat is essential for hormone production and cell function, and it should make up 20-25% of an athlete's diet. Good sources of fat include:

* Healthy oils (olive oil, avocado oil) * Nuts * Seeds * Fatty fish (salmon, tuna, mackerel)

Hydration for Young Athletes

Hydration is essential for athletic performance. Dehydration can lead to fatigue, decreased performance, and increased risk of injury. Young athletes should drink plenty of fluids before, during, and after exercise. Good sources of fluids include:

* Water * Sports drinks * Fruit juice

Recovery Nutrition for Young Athletes

Recovery nutrition is important for helping young athletes to recover from exercise and rebuild their muscles. A good recovery meal should include a combination of carbohydrates, protein, and fat. Good examples of recovery meals include:

* A sandwich on whole-wheat bread with lean protein (chicken, fish, turkey) and fruit * A bowl of oatmeal with berries and nuts * A smoothie made with fruit, yogurt, and protein powder

Supplements for Young Athletes

Supplements can be helpful for young athletes who are not able to get all of the nutrients they need from their diet. However, it is important to consult with a healthcare professional before giving your child any supplements. Some supplements that may be beneficial for young athletes include:

* Creatine: Creatine is a natural substance that can help to improve muscle strength and power. * Protein powder: Protein powder can help young athletes to get the protein they need to build and repair muscle tissue. * Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that can help to reduce inflammation and improve heart health.

Performance nutrition is an important part of helping young athletes reach their full potential. By providing your child with the proper nutrition, you can help them to improve their performance, recover faster, and reduce their risk of injury.

Eat Like a Champion: Performance Nutrition for Your Young Athlete

by Jill Castle

4.5 out of 5