| Copyright (c) 2009 Neal Spruce | | | | - Protein should make up approximately 15 to 20 |
| Nutrition Makes a Difference | | | | percent of total daily calories which most people, |
| Optimal athletic performance requires food and nutrient | | | | including children and adolescents, meet with a typical |
| intake that is tailored to each athlete's sport, training | | | | diet. |
| schedule and individual needs. Many athletes, especially | | | | - The daily protein requirement for sedentary youth |
| younger ones, gravitate toward typical eating patterns | | | | ages 9 to 18 is approximately 0.35 grams per pound of |
| which can significantly decrease their chances to | | | | body weight per day for proper growth and repair. |
| reach their peak performance. The basics of | | | | However, active adults, children and adolescents |
| performance nutrition are discussed here so your | | | | require more protein - up to 1 gram per pound of body |
| developing athlete can feel and perform their very | | | | weight per day. |
| best. | | | | - Lean meats, poultry without the skin, fish, eggs and |
| Energy is the Foundation for Success | | | | soy products are excellent sources of protein. Other |
| The daily calorie intake for every youth athlete should | | | | sources include beans, nuts and low-fat dairy products. |
| provide sufficient energy needed for growth and | | | | Fats - The Body's Unlimited Energy Source |
| development, optimal functioning and all activities. Just | | | | Dietary fats are essential to health because they help |
| as a high performance car uses a special blend of | | | | deliver vitamins, minerals and nutrients needed for |
| gasoline to achieve peak performance, athletes also | | | | normal growth and functioning. However, most people |
| require the proper mixture of fuel (carbohydrates, | | | | get more than enough fat in their diet. Furthermore, fat |
| proteins, and fats) to perform optimally. Therefore, the | | | | is not the main energy source during exercise and the |
| "blend" of fuel and timing of meals and snacks are | | | | body's stores cannot be depleted during exercise. This |
| critical to maximizing performance potential. Daily | | | | means daily fat intake is less important than |
| calorie requirements will be different for each athlete | | | | carbohydrate and protein needs. In fact, what leads to |
| but general recommendations are as follows: | | | | fatigue - or what athletes refer to as "bonking" - is the |
| - Active girls ages 9 to 13: approximately 2,070 calories | | | | depletion of carbohydrates. You'll find the guidelines for |
| per day | | | | fat intake below: |
| - Active boys ages 9 to 13: approximately 2,279 | | | | - Fat should make up approximately 25% percent of |
| calories per day | | | | the youth athlete's diet. |
| - Active girls ages 14 to 18: approximately 2,368 | | | | - The majority of fat intake will automatically come |
| calories per day | | | | from protein foods such as meat, fish, milk and other |
| - Active boys ages 14 to 18: approximately 3,152 | | | | dairy products. |
| calories per day | | | | - Good sources of healthy fats include olive oil, canola |
| - Very active kids and adolescents may need more, | | | | oil and nuts. |
| especially during growth spurts | | | | Summary |
| Carbohydrates - The Main Energy Source | | | | Based on the sport, the goal of performance nutrition is |
| Carbohydrates, which rapidly break down to blood | | | | to eat carbohydrates, protein and fats in ideal amounts |
| sugar (glucose), are the body's primary and favorite | | | | and at proper times to allow the youth athlete to |
| energy source. The nervous system, brain, and the | | | | perform at a high level and maintain normal growth |
| muscles are largely fed by glucose. To keep up a | | | | and development patterns. By keeping protein intake |
| sustained level of energy, you need a regular supply of | | | | within the proper range to satisfy growth and repair, |
| carbohydrates. Inadequate carbohydrate intake leads | | | | your young athlete can consume as much |
| to low energy levels, fatigue and impaired | | | | carbohydrate as necessary to keep filling the main |
| performance. Proper management of the amounts, | | | | "gas tank" and leave the remaining calories for dietary |
| types and timing of this nutrient is required to fill and | | | | fats. For information, see Proper Hydration, Loading |
| refill the main "gas tank". Key carbohydrate guidelines | | | | Your Energy Systems and Pre- and Post-Training |
| are listed here: | | | | Meals and Snacks. |
| - Carbohydrates should make up approximately 60 | | | | References -- |
| percent of your child's diet. | | | | 1. Institute of Medicine of the National Academies. |
| - Starches and grains (breads, pasta, rice, potatoes, | | | | Dietary Reference Intakes (DRIs): Values for Energy |
| etc) should be eaten at each major meal throughout | | | | for Active Individuals. Washington DC, 2002. The |
| the day to provide a lasting energy source. Major | | | | National Academies Press. |
| meals should be eaten three to four hours apart. | | | | 2. Petrie HJ, Stover EA, Horswill CA. Nutritional |
| - Carbohydrates such as fruit, energy bars/shakes, | | | | concerns for the child and adolescent competitor. |
| and sports drinks are ideal for rapid fueling before | | | | Nutrition. 2004 Jul-Aug;20(7-8):620-31. Review. |
| activity and immediately after exercise to optimize | | | | 3. McArdle WD, Katch FI, Katch, VL. Sports & |
| recovery. | | | | Exercise Nutrition. Maryland: Lippincott Williams & |
| - Depending on the sport, the growing athlete should | | | | Wilkins; |
| consume 3 to 4.5 grams of carbohydrates per pound | | | | 4. 1999. p. 15. |
| of body weight per day. | | | | 5. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for |
| Protein - The Building Blocks Muscles and other body | | | | training and recovery. J Sports Sci. 2004 |
| tissues are made up of proteins. Although protein | | | | Jan;22(1):15-30. Review. |
| contains the same amount of energy as | | | | 6. Haff GG. "Carbohydrates." Essentials of Sports |
| carbohydrates, its primary function is the growth and | | | | Nutrition and Supplements. Ed. Antonio J, et al. New |
| repair of these tissues. Protein is a less efficient | | | | Jersey: Human Press, 2007. 298. |
| energy source for the body than carbohydrates, so | | | | 7. Maughan RJ, Burke LM. Sports nutrition. Malden, MA: |
| little of the protein in your diet is used to meet this need | | | | Blackwell Science, 2002 |
| unless you're not getting enough carbohydrates or if | | | | 8. Unnithan VB, Goulopoulou S. Nutrition for the pediatric |
| you're really pushing your body's limits. As you see | | | | athlete. Curr Sports Med Rep. 2004 Aug;3(4):206-11. |
| here, protein is metabolized for energy rather than to | | | | 9. Ziegenfuss TN, Landis J. "Protein." Essentials of |
| build new tissue. Eating adequate amounts of | | | | Sports Nutrition and Supplements. Ed. Antonio J, et al. |
| carbohydrates spares protein for building and repairing | | | | New Jersey: Human Press, 2007. 256. |
| tissues and prevents the loss of lean tissue. General | | | | 10. Committee on Nutrition, American Academy of |
| protein recommendations are listed below. | | | | Pediatrics. Pediatric nutrition handbook, 3 ed. |
