5 Nutrition Strategies for Youth Performance
Eat breakfast. Every athlete knows that the base of a good training day starts with the proper fuel to energize performance. A balanced breakfast will provide the energy needed to perform at maximum potential. Start the day with complex carbohydrates mixed with protein and fat. The calories consumed at breakfast will vary from each sport and training schedule depending on total calorie expenditure. A popular breakfast for many athletes includes oatmeal, fruit, eggs, and nuts.
Don't skip the carbohydrates. Carbohydrates provide the body with a primary energy source and help replenish glycogen stores. Under-fueled athletes often report "dragging" during a workout or a game because of depleted glycogen stores, making their body break down muscle for energy to perform. Complex carbohydrates such as sweet potatoes, baked potatoes, oatmeal, brown rice, and 100% whole wheat pasta and breads are excellent ways to build up glycogen stores for optimal performance. Fresh vegetables, beans, and fruit juices also provide carbohydrates and essential nutrients to enhance athletic performance.
Eat smaller, more frequent meals every 3 - 4 hours. This simple strategy will help the young athlete increase lean muscle mass, improve energy levels and strength, improve recovery time, and enhance daily performance. Meals should contain complex carbohydrates, lean protein, and a little heart-healthy fat. A sample meal that will produce optimal performance would be baked sweet potato or brown rice with grilled chicken or hamburger patty, steamed vegetables tossed in olive oil, and fresh.
Fuel for recovery. Athletes know that HOW they recover and re-fuel their body AFTER each training session is just as important as what they eat before a workout. Consuming a 4:1 ratio of carbohydrates to protein will enhance muscle recovery and minimize breakdown. One of the most popular post-workout drinks is chocolate milk! Eating within 30 - 60 minutes of a workout is recommended for optimal recovery.
Hydrate. Hydrate. Hydrate. Athletes' hydration needs should be addressed before, during, and after activity, according to the American College of Sports Medicine's Position Stand on Nutrition and Athletic Performance. A relatively easy way to quantify fluid needs is by weighing before and after activity. Athletes should drink 16-24 ounces of fluids for every pound lost during activity. Monitoring urine color is a simple way to get a rough estimate of adequate hydration. In a hydrated athlete, urine should be pale yellow, like lemonade. Clear urine may indicate overhydration and dark urine may indicate the need for more fluids.