Children are especially prone to high heat stress, so it is important to always be monitor and be aware of the signs of dehydration in children. If a sporting activity is less than an hour, water is the preferred hydration source.

However, if a sporting event lasts longer than an hour, or if the weather outside is particularly hot or humid, a sports drink may be a better option. Young athletes require all the same nutritional considerations as any athlete, but as young people, it is important for the parent to guide healthy food choices as well as provide healthy, well-rounded meals for their young athlete.

It is important to remember that the energy and macro nutrient as well as micronutrient needs of a young athlete will be ever changing as the child grows and matures. Parents and caregivers should also always encourage continuous hydration in young athletes, by setting hydration goals and by being constantly vigilant for the signs of dehydration in their children.

Setting an example for healthy eating patterns and food choices has also proven to be beneficial when educating young athletes on nutrition. While no training or nutrition plan is perfect, small healthy steps involving food and hydration lead by the parent will make all the difference for young athletes.

Elisabetta is a dietetic intern with Be Well Solutions. By: Elisabetta Ballaben DTR, Dietetic Intern Did you know that an estimated 35 million children and young adults between the ages of participate in organized sports each year?

Energy Intake One of the first things to consider with young athletes is the age of the child or adolescent, as this will be important when determining how many calories need to be consumed.

Macronutrients Protein: Protein is a macronutrient that is essential for cellular function and is also the nutrient that is responsible for helping build, repair and maintain muscle. Protein will come from foods such as: lean meats dairy sources eggs High intakes of protein are usually achieved through a normal diet in young athletes, so it is most beneficial to encourage children to maintain a diet that is composed of balanced, whole food groups and offers plenty of variety.

Carbohydrates: Carbs are also an important macronutrient as they will be the primary source of fast fuel in the form of muscle glycogen. Fats: Fats are the last macronutrient, and they are beneficial to young athletes and young children in general because they are calorie dense source of energy and provides essential fatty acids.

Micronutrients Calcium, iron, zinc and b vitamins are essential for young athletes and growing children alike. Hydration Reminding young athletes to constantly hydrate in the hours before an event and just to maintain daily hydration can be challenging. Signs of dehydration include: dark colored urine decreased urine output headaches nausea muscle cramping If a sporting activity is less than an hour, water is the preferred hydration source.

Takeaway Young athletes require all the same nutritional considerations as any athlete, but as young people, it is important for the parent to guide healthy food choices as well as provide healthy, well-rounded meals for their young athlete. Click here to schedule a FREE Nutrition consultation for your youth athlete!

References: Laura K Purcell and Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section, Apr. Sports nutrition for young athletes.

Holmes, and Matthew J. Published online Aug Nutritional Considerations for Performance in Young Athletes. The products linked to and sold on this website and any information published on www. While all vitamins and minerals are important, certain ones are critical to healthy growth and development, particularly in active, athletic children.

Pediatric dietitian and nutritionist Jill Castle reviews the three important micronutrients young athletes should be getting in their diet routinely.

You might already know that nutrition is important for your young athlete. Not only does good nutrition help ensure healthy growth and development, it also helps your child perform his best, on and off the field.

Generally, it is accepted that a well-balanced, nutritious diet will provide the needed vitamins and minerals for growing children.

Many experts also agree that micronutrients should ideally be obtained from food. However, the potential constraints around sports training, school schedules, and food preferences may make meeting the vitamin and mineral requirements for your athlete a challenge.

While every nutrient is important for growing kids, some require more attention, especially for your athlete. Calcium is an important nutrient for building and maintaining healthy bones and teeth. From ages 9 to 18 years, calcium requirements are at their highest — mg each day. During this time, children are developing strong and dense bones through a calcium-rich diet and weight-bearing exercise.

Children and teens who avoid dairy products, are allergic to milk or soy, are vegetarian, or consume inadequate calories are at the highest risk of calcium deficiency. Fortunately, there are many food sources of calcium for your athlete.

Vitamin D, or the sunshine vitamin, is a fat-soluble vitamin that assists with calcium absorption. Vitamin D can be obtained from food and can also be made in the skin.

Despite these two avenues, young athletes may fall short on vitamin D. All children need IU of vitamin D each day.

While there are vitamin D foods, sources are limited. Natural sources are oily fish, mushrooms and eggs. Fortified foods such as milk, breakfast cereals, orange juice, and bread also offer vitamin D. Inadequate intake of vitamin D food sources without supplementation places your athlete at risk of not getting enough of this important nutrient.

Exercising indoors, living in the northern part of the United States, having dark skin, and routinely wearing sunblock while outside may also increase the risk for deficiency.

Iron carries oxygen in the blood, delivering it to organs and cells so they can function properly.

It is recommended that young athletes always carry a water bottle with them to every sport practice and event so that they can intermittently hydrate. Children are especially prone to high heat stress, so it is important to always be monitor and be aware of the signs of dehydration in children.

If a sporting activity is less than an hour, water is the preferred hydration source. However, if a sporting event lasts longer than an hour, or if the weather outside is particularly hot or humid, a sports drink may be a better option. Young athletes require all the same nutritional considerations as any athlete, but as young people, it is important for the parent to guide healthy food choices as well as provide healthy, well-rounded meals for their young athlete.

It is important to remember that the energy and macro nutrient as well as micronutrient needs of a young athlete will be ever changing as the child grows and matures.

Parents and caregivers should also always encourage continuous hydration in young athletes, by setting hydration goals and by being constantly vigilant for the signs of dehydration in their children. Setting an example for healthy eating patterns and food choices has also proven to be beneficial when educating young athletes on nutrition.

While no training or nutrition plan is perfect, small healthy steps involving food and hydration lead by the parent will make all the difference for young athletes. Elisabetta is a dietetic intern with Be Well Solutions.

By: Elisabetta Ballaben DTR, Dietetic Intern Did you know that an estimated 35 million children and young adults between the ages of participate in organized sports each year? Energy Intake One of the first things to consider with young athletes is the age of the child or adolescent, as this will be important when determining how many calories need to be consumed.

Macronutrients Protein: Protein is a macronutrient that is essential for cellular function and is also the nutrient that is responsible for helping build, repair and maintain muscle. Protein will come from foods such as: lean meats dairy sources eggs High intakes of protein are usually achieved through a normal diet in young athletes, so it is most beneficial to encourage children to maintain a diet that is composed of balanced, whole food groups and offers plenty of variety.

Carbohydrates: Carbs are also an important macronutrient as they will be the primary source of fast fuel in the form of muscle glycogen. Fats: Fats are the last macronutrient, and they are beneficial to young athletes and young children in general because they are calorie dense source of energy and provides essential fatty acids.

Micronutrients Calcium, iron, zinc and b vitamins are essential for young athletes and growing children alike. Hydration Reminding young athletes to constantly hydrate in the hours before an event and just to maintain daily hydration can be challenging.

Signs of dehydration include: dark colored urine decreased urine output headaches nausea muscle cramping If a sporting activity is less than an hour, water is the preferred hydration source.

Takeaway Young athletes require all the same nutritional considerations as any athlete, but as young people, it is important for the parent to guide healthy food choices as well as provide healthy, well-rounded meals for their young athlete. Click here to schedule a FREE Nutrition consultation for your youth athlete!

References: Laura K Purcell and Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section, Apr. Sports nutrition for young athletes. Holmes, and Matthew J. Published online Aug Nutritional Considerations for Performance in Young Athletes.

Vitamin D Vitamin D acts directly on muscle to increase protein synthesis Coenzyme Q10 Coenzyme Q10 is an antioxidant produced by the body. Lutein and zeaxanthin Lutein and zeaxanthin form part of a special protective layer directly over the vision sensors in the eye.

Minerals and trace elements Levels of minerals and trace elements — primarily calcium , magnesium , iron , zinc and chromium — are likely to be low in the diets of many athletes, especially females and vegetarians 7. International Food Information Council. Food and Health Survey.

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