The right nutrition is the pillar of performance and significantly affects an athlete’s performance in the game. It can either make or completely break your performance.
Our diet experts at Concept Sports Academy, with years of data and experience, have created this nutrition guide for young athletes to boost their performance and help them achieve their goals.
Here’s an easy guide to make healthy eating simple and effective for young athletes. Let’s start with the basics first!
Why Is Nutrition Essential for Young Athletes?
Food is more than just a fuel; it’s the building block for strong muscles, a sharp mind, and fast recovery after exercise. Young athletes have special nutrition requirements because their bodies are still growing while they train hard.
Without proper nutrition, they may feel tired, get injured more easily, or not perform at their best. Therefore, eating balanced meals and snacks helps maintain energy throughout the day and promotes healthy growth and development.
What Should Young Athletes Eat?
The winning plate is colourful and balanced. Include:
Carbohydrates: Wholegrain bread, brown rice, oats, pasta, fruit, and potatoes offer long-lasting energy. They are essential for young athletes to get energy to perform well in sports.
Proteins: Proteins are the building blocks of the body. Chicken, eggs, fish, yoghurt, lentils, and beans help build and fix muscles.
Healthy fats: Healthy fats are important for brain health and nutrient absorption. Avocados, nuts, seeds, olive oil, and nut butter are great choices.
Calcium-rich foods: Calcium makes bones stronger, which is essential for young athletes to succeed. Foods like milk, cheese, tofu, and leafy greens keep bones strong.
Fruits and vegetables: They supply essential vitamins, minerals, and antioxidants. Eating a variety of colors ensures getting a broad spectrum of nutrients that boost immunity and recovery.
Expert Tips For Top Performance
- Drink water steadily throughout the day and before exercise.
- Avoid sugary drinks, which can cause energy crashes.
- Keep healthy snacks handy for after school or training.
- Limit fast food and junk food choices in favour of fresh, whole foods.
- Listen to your hunger and fullness cues to avoid overeating or undereating.
- Never skip breakfast, as it kickstarts energy and concentration for the day.
- Avoid processed snacks high in sugar and salt, which provide little nutrition and cause energy slumps.
Get a Personalised Nutrition Plan For Young Athletes At Concept Sports Academy
At Concept Sports Academy, we understand that nutrition is the pillar of an athlete’s performance, and we offer world-class coaching and nutrition plans to our young athletes.
We give our athletes nutrition tips and suggestions after properly assessing their performance and body requirements.
With guidance from our experienced coaching staff, each player receives personalised coaching to unlock their cricketing potential.
Reach out to us today and give your child the bright future they deserve!
Frequently Asked Questions
1. How much protein do young athletes need daily?
Young athletes usually need around 1.2-1.6 grams of protein per kg of their body weight daily. However, this also varies with the types of sports they are playing.
2. How many calories do teenage athletes need?
Teenage boy athletes typically need around 2,500 to 3,400 calories per day, while girls need around 2,200 to 2,2500 calories daily for optimum functioning. Teenagers need more calories, as it is the time of their growth and hormonal changes.
3. What should young athletes eat before and after games?
Young athletes should take a carb-rich snack before the game to get enough energy and avoid fatigue during the game. After the match, they should take a high-protein and carb diet for muscle recovery and repair.
