Written By Regin Smith | Reviewed by Fit with Food Dietitians

Proper nutrition is very important for adolescents, especially those who are participating in sports or any sort of physical activity. In addition, when it comes to nutrition, it is also important to create a positive rhetoric around the topic to foster a healthy relationship with food. Participating in sports at a young age plays a large role in supporting the psychological well being of most adolescents, as well as developing a healthy self-image. When participating in these sports, adequate energy is needed to meet the growth and development needs of these individuals as well as demands associated with physical activity and training.1 

When it comes to the energy needs for growth, there are two parts: energy expended to synthesize tissues, and the energy deposited in growing tissues. However, changes associated with physical activity and athletic training likely have a greater impact on total energy demands of youth athletes.1 It is important for youth athletes to have a healthy, balanced diet in order to sustain their growth and performance in sport.

Carbohydrates

Carbohydrates are an important component of any diet, whether you are an athlete or not. However, they are especially important for athletes as they support training intensity and promote rapid recovery.2 Since carbohydrates are the most readily available fuel source for exercise, they are commonly the primary fuel source for high intensity exercise. The typical diet should consist of about 45-65% carbohydrates.

Carbohydrates are stored in the muscle and liver as glycogen, which is then used during exercise to help delay fatigue. When participating in exercise that lasts more than 60 minutes, it is important to consume carbohydrates during exercise to maintain blood glucose availability. In addition, it is also important to consume carbohydrates 30-60 minutes after activity.

Nutrient dense carbohydrate sources that can be incorporated in adolescent athletes’ diets include whole grains, vegetables, fruits, and legumes. At least half of the carbohydrates consumed should be whole grains, which include many nutrients as well as fiber. It is also important to “eat the rainbow” when it comes to fruits and vegetables in an effort to consume all of the important vitamins and minerals.

Protein

Protein plays an important role in building and repairing muscle and is critical for youth athletes. The typical recommendation for youth athletes is about 1-1.6 grams of protein per kilogram of body weight per day. Meaning protein should consume about 10-30% of the diet.3 It is important to remember, this number could be less or more depending on the athlete. These protein sources can come in many different forms, including lead meats and poultry, dairy products, eggs, and fish. 

Fats

When it comes to low and moderate intensity exercise, fats are a major fuel source. Research has shown that children and adolescents rely heavily on fat as an energy source. The fat stores in our bodies help to support these needs. However, dietary fats are still important for the absorption of fat-soluble vitamins (A, E, D, and K), as well as immune function to prevent fatigue and illness.2 Your diet should consist of 20-35% of dietary fats, with saturated/trans fatty acids making up no more than 10% of total energy intake.1 Healthy fat sources include nuts and nut butters, avocados, almonds, salmon, olive oil and vegetable oil, almonds, and walnuts. 

Nutrition Timing

When it comes to nutrition and athletic performance, timing plays a very important role. Pre-training nutrition is important to make sure your athlete has the energy they need to train or compete. Their pre-training snack or meal should typically be something high carbohydrate, low fat, and about 10-25% protein.2 The carbs in the snack will provide your athlete with the energy they need to perform and the protein and fat will help to satisfy their hunger so they do not feel hungry during their training or competition. As for timing, it is generally recommended to have a meal about 3-4 hours beforehand and a small snack about 1-2 hours before training.2 

Fueling during training is also very important, especially if participating in exercise for more than 60 minutes. Sports drinks are a great option for these instances, as they provide carbohydrates and electrolytes that are critical to keep your athlete’s energy levels up while training. Youth athletes may also benefit from having a hydrating snack during long games such as orange slices or melon.2 It is also very important to make sure your athlete is staying hydrated during training, drinking about 5-9 ounces of water every 15-20 minutes.2 

Post-training nutrition is extremely important to support the recovery and growth of muscles as well as replenishing the glycogen stores lost during exercise. It is important to focus on protein and carbohydrate during this meal as they help to restore muscle glycogen. Your athlete should consume this meal within 30-60 minutes after exercise since this is when muscles are “primed” for optimal energy intake.2

Tips 

Carbohydrates are the primary energy source for high intensity exercise, so it is important that the typical diet consist of about 45-65% carbohydrates.

At least half of your athlete’s carbohydrate sources should be whole grains.

It is important to “eat the rainbow” to ensure your athlete is getting all the vitamins and minerals they need.

It is typically recommended that your athlete be consuming about 1-1.6 g of protein  per kg of body weight.

Your diet should consist of about 20-35% dietary fats with no more than 10% being made up by saturated/trans fats. 

Pre-training nutrition should consist of a high carbohydrate, low fat and protein snack or meal at least 90 minutes before training. 

During training, if 60 minutes or longer, sports drinks are a great choice for carbohydrates and electrolytes to keep your energy levels up. Hydrating snacks like orange slices or melon are also great to have during training or games. 

Post training, you should be having a high carbohydrate meal with protein to support muscle growth and recovery

Work with a sports dietitian to find your individual needs!

References

1. https://www.gssiweb.org/en/sports-science-exchange/Article/youth-athlete-development-and-nutrition#articleTopic_9  
2. https://www.acsm.org/docs/default-source/nyshsi_resources/resources/nyshsi-optimal-nutrition-for-youth-athletes.pdf?sfvrsn=8af4f20a_2 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/