Introduction:

Nutrition is key in athletic performance, whether they’re lifting weights in a gym, sparring in fight gyms, or simply just playing tennis. In this guide, we’ll delve into the key aspects of nutrition tailored specifically for youths to young adults engaging in sports.

1. The Foundation: Balanced Nutrition for Growth and Performance

Young athletes are at a stage of rapid growth and development, making balanced nutrition a top priority. A diet rich in whole foods provides the essential nutrients needed for bone development, muscle growth, and overall well-being. Emphasize the importance of incorporating a variety of nutrient-dense foods, including:

• Protein: Vital for muscle repair and growth. Sources include lean meats, poultry, fish, dairy, eggs, legumes, and plant-based proteins.

Daily Recommendation: About 1.2 to 2.2 grams of protein per kilogram of body weight is a general guideline for young athletes, depending on their level of activity. (Sources: Lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.)

• Carbohydrates: The primary energy source for active bodies. Encourage the consumption of whole grains, fruits, vegetables, and legumes to fuel workouts and support recovery.

Daily Recommendation: Approximately 3 to 5 grams of carbohydrates per kilogram of body weight for moderate-intensity exercise. Higher intensity or endurance activities may require up to 8 grams per kilogram. (Sources: Choose whole grains, fruits, vegetables, legumes, and low-fat dairy products for sustained energy.)

• Healthy Fats: Essential for hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil in the diet.

Daily Recommendation: About 25% to 35% of total daily calories should come from healthy fats. (Sources: Include avocados, nuts, seeds, olive oil, fatty fish (such as salmon), and nut butters.)

• Vitamins and Minerals: Found in a colorful array of fruits and vegetables, these micronutrients play a crucial role in various bodily functions, including immune support and bone health.

Sources: Encourage a varied diet rich in fruits, vegetables, whole grains, lean proteins, and dairy products. Specific attention should be given to vitamin D, calcium, iron, and B-vitamins.

2. Hydration: The Secret To Peak Athletic Performance

Proper hydration is often underestimated but is key to maintaining peak performance. Dehydration can lead to fatigue, impaired concentration, and increased risk of injury. Young athletes should:

• Stay hydrated throughout the day, not just during workouts or competitions.
• Recognize signs of dehydration and the importance of replacing fluids lost through sweat.

Young athletes should carry a water bottle and develop a habit of sipping water consistently, to ensure they enter training sessions and competitions well-hydrated.

3. Special Considerations for Different Sports

Different sports place unique demands on the body, and athletes of different disciplines require sport-specific nutrition advice:

• Endurance Sports (e.g., Cross Country, Swimming): Calls for more sustained energy, athletes need to fuel with complex carbohydrates and regular hydration.
• Strength and Power Sports (e.g., Weightlifting, Football): Highlight the importance of protein for muscle repair and growth, along with sufficient overall calorie intake.
• Skill-Based Sports (e.g., Martial Arts, Gymnastics): Stress the need for agility and focus, which can be supported by maintaining consistent energy levels throughout training.

4. Building Healthy Habits for a Lifetime

Nutrition education for young athletes goes beyond performance; it sets the stage for lifelong health and well-being. Teach them about:

• Balancing Treats and Nutrient-Dense Foods: The importance of enjoying occasional treats while prioritizing nutrient-dense foods for overall health.
• Listening to Their Bodies: Encourage intuitive eating by paying attention to hunger and fullness cues.
• Seeking Professional Guidance: Young athletes, especially those with specific dietary needs or goals, should know the value of consulting with a registered dietitian or nutritionist for personalized advice. (Especially in sports like Muay Thai or MMA, weight cutting can be dangerous if done without professional guidance. It may result in injury or death)