Sports Nutrition for the Youth & High School Athlete

For young athletes (for example: ages 7 – 12) eating a healthy balanced diet and getting proper rest are the two most important directives to support the growth phase of athletes in this age group. Protein, carbohydrates, calcium, and iron, are particularly important for healthy bone and muscle
growth. Establishing healthy eating habits is especially important at this young age. Adolescence is
often the time when eating disorders are established.

Parents that indulge their children’s unbalanced  for example, too much fast food, sweets, or soda with high fructose corn syrup, may be setting their kids up for eating complications later on and depriving them of important nutrients to support growth. Nutritional requirements do vary by the player, but remember that growth is most important at this early stage, and growth is best supported with a diverse, balanced diet, and sufficient rest.

On the topic of food or supplements, food is the best, least expensive way to achieve proper nutrition and weight management. Supplements, on the other hand, are often not regulated by the FDA and are almost always more expensive and not as effective at providing nutrition, especially to young players. The notable exception for supplements is protein shakes – the protein in protein powder is often prepared such that it can be utilized by the body more quickly than the protein in lean meats, for example.

For young athletes, lean meats (turkey, chicken, lean beef), green vegetables, fruits 

(in particular bananas, oranges, and apples), milk (if not allergic), potatoes, rice, bread, and peanut butter (if not allergic) are all good examples of food that provides a balanced mix of carbohydrates, protein, calcium, and iron. The importance of calcium should not be underestimated. Calcium is best utilized when it comes from food, rather than vitamins or supplements. It is important that young athletes get enough calcium to support bone growth - Ohio State University’s sports nutrition department recommends that non lactose intolerant youngsters get four servings from the milk group (milk, cheese, yogurt, cottage cheese) each day.

For older athletes that have entered puberty (for example: boys ages 13-18), muscle growth is
accelerated with the onset of puberty brought about by the presence of testosterone. It is at this phase of a young athlete’s development that strength training can be introduced, in addition to proper diet, and rest. Strength training, proper diet, and rest will encourage the growth of lean muscle mass. High school football weight training, in particular, can be beneficial in supporting the player’s strength and weight goals. With diet and intentional strength training, weight gain of up to 15% per year is not uncommon in this phase of an athlete’s life. 

Tips for gaining lean muscle mass:

  

• Lift weights and condition with a sense of urgency – do not just go through the motions, do your best – lift hard, run hard, work hard. Attend every workout – don’t skip workouts. Learn to get comfortable being uncomfortable during workouts – push yourself to do your best.

• Never skip meals. Yes, this means you need to get up in time for breakfast, you can’t skip lunch, and dinner actually needs to be prepared and eaten.

• Eat at least five times per day – Three meals and two snacks

•  Eat two snacks every day. Mid-afternoon and evening. In order to gain weight you need to fuel your body at regular times.

• Drink caloric beverages. Choose milk, 100% fruit juice, or sports drinks when available.

• Choose calorie-dense foods. That means eating potatoes, corn or peas instead of celery and carrot sticks. Or choosing a banana or cranberry juice instead of an apple or orange juice. Granola cereal is more calorie-dense than puffed rice.

• Eat more when you can. Take seconds and thirds when possible if you are trying to gain weight.

• Eat protein throughout the day. Players should not count more than 30 grams of protein in one sitting of whole food. For example a huge steak that has 100 grams of protein cannot be counted as 100 grams toward their total number for the day; only 30 of it may be counted. Players should never go more than 2-3 hours without having some source of protein.

• Protein shakes are OK. If drinking a 100 gram protein shake only 50 grams can be counted during one sitting because its predigested protein that can be utilized immediately. But a player may not eat the food and shake in the one sitting and count it all...it’s one or the other.

• Eat as many carbs as you want. Players can eat as many carbs as they wish in one sitting because carbs are much easier to digest and can be stored, whereas whole food protein cannot be stored and is more difficult to digest.

Summary

For younger players: eating a healthy, balanced diet and getting proper rest are vital to support the
growth phase of young bodies. Weight gain, carbo loading, muscle growth, and other considerations
are not important objectives during this phase of a young athlete’s life. Rather, eating a balanced diet,
getting proper rest, and getting proper hydration will provide the best conditions to allow the player to achieve his full height and weight potential.

For older players, strength training with intent and discipline, proper diet, and rest are necessary to
achieve full potential. Lifting and conditioning with discipline, eating well (and eating often throughout the day – target 5 times per day), and getting the necessary rest will provide the best chances for the athlete to reach his full potential and will increase his chances of playing at the next level.