Dynamic Warm-up fr Soccer May Nut-free athlete snacks, No Comments. Healthy snacks can also atbletes Nutritional considerations for young athletes energized during Nutriional day. A ror diet will meet your vitamin and mineral needs. Is there a certain amount of protein that young athletes should be eating each day? Categories Free Resource Performance Nutrition Nutrition science Exercise Training day Performance lifestyle. Category: Youth Development. Athletes should think of their nutrition in terms of setting a strong foundation and progressing to the top end.

Nutritional considerations for young athletes -

Athletes should monitor vitamin D status, and correction through supplementation may be necessary to ensure optimal performance and the maintenance of bone health. See Vitamin D factsheet for more information.

Adolescent athletes should be encouraged to be well-hydrated prior to commencing exercise, particularly in hot environments, and to adopt drinking practices that limit fluid deficits.

Fluids should be supplied in sufficient quantities to adolescent athletes before, during, and after physical activity. Due to the large variability in sweat rates amongst adolescents, it is important that athletes monitor changes in body mass over a session to provide a guide to the net fluid deficit incurred during exercise.

weight-gain , the athlete should be guided to adjust drinking rates. See Fluids in Sport factsheet for more information. For the active adolescent, the use of sports drinks in place of water on the sports field or as a general beverage is not necessary and may lead to excessive caloric consumption.

For competitive adolescent athletes, consuming sports drinks during prolonged vigorous exercise, or milk during recovery or between events, can be beneficial by providing carbohydrate, fluid, electrolytes and protein in the case of milk.

It is important to note that sports drinks are NOT the same as caffeinated energy drinks, and adolescent athletes should NOT be encouraged to consume energy drinks around sporting activities.

Put simply — no! This recommendation excludes the clinical use of dietary supplements e. calcium or iron when taken under appropriate guidance from a suitably qualified health professional such as a medical practitioner or a sports dietitian.

The use of supplements in developing athletes over-emphasises their ability to manipulate performance. Younger athletes have the potential for greater performance enhancement through maturation and experience in their sport, along with adherence to proper training, recovery, and nutrition regimes.

Adolescent athletes and their support personnel should be aware of the risks associated with taking supplements, and organisations should develop guidelines to regulate supplement use. Despite sport often playing an important role in developing a healthy self-esteem in adolescents, it is important to recognise that in sports emphasising leanness for optimal performance or aesthetic purposes, there is an increased rate of disturbed eating attitudes and behaviours.

Parents, guardians, and coaches have an important role in advocating for the development of a positive image in adolescents. Professional advice should be utilised if athletes display obsessive or irrational body image attitudes or behaviours. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance.

Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance. Relatively few supplements that claim performance benefits are supported by sound scientific evidence.

Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important.

Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption.

While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Proper nutrition is vital Nuutritional child Nutritional considerations for young athletes adolescent athletes to attain proper growth Bacteriostatic materials Nutritional considerations for young athletes optimally in sports. Sports nutrition enhances athletic performance by decreasing fatigue and the risk of disease and injury; foe also enables athletes Nutritiona, Nutritional considerations for young athletes training Immune system boosters recover faster. Between the ages of years, it Nutritioanl a time of growth spurts, bone and cor development, and pubertal changes. It is therefore essential young athletes are fuelling their bodies with enough energy for these changes to occur properly. Without getting out of bed in the morning, our bodies need the energy to keep our essential organs such as our heart, brain and lungs functioning correctly. Therefore, to support the extra energy demands for exercise and performance, and to support growth and development, young athletes need to make sure they are eating enough to maximise performance and support recovery. If a young athlete is not eating enough to support the demands of their exercise, it can lead to tiredness, delayed recovery, poor sleep, hormonal fluctuations, poor athletic performance, and poor concentration in school.

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Meet the Experts: Nutrition Tips for Young Athletes - Food, Supplements, Hydration