in sports dietetics and the author of Fueling Young Athletes (Human Kinetics, 2017). Foods like coconut oil, spinach, cordyceps, berries, coconut water, beets and chia seeds can help amp up energy, keep your body replenished and act as natural recovery supplements for athletes. Nutrition for teen athletes is especially difficult because of competing demands from school, training, family, and friends. Sport drinks, bars and gels have a role to play. Choose whole-grain bread, crackers, cereal, pasta and potatoes for lasting energy. Expert Consultant Rikki Keen, MS, RD, CSSD, CSCS Resources Hoch AZ, et al. However, unlike You no doubt played recreational sports growing up, but that was one or maybe two practices a week and a game on the weekends. Many people get stuck in a routine of eating the same five to ten staple foods over and over again: pasta, bananas, bagels, chicken, carrot sticks and lettuce salad. ... (1978) tested the same teenage cross-country runners for several years. For most athletes, improving their pre-training or pre-competition nutrition is going to make a much bigger impact than taking a supplement." Like sports drinks, food products such as sports gels, beans, chews and bars can help athletes refuel blood sugar levels and electrolytes during intense activity lasting more than an hour. Unfortunately, there are only a handful of supplements that actually work. Most of the research on sports nutrition has been done with adults. Nutritional requirements of the child and teenage athlete. For athletes younger than 14, the most common acute sports injuries include fractures of the ankle, elbow, forearm, knee, and wrist. The classes in high school are tougher, and the sports are definitely more challenging. Promotion of Healthy Weight-Control Practices in Young Athletes And proper nutrition also helps prevent illness and injury. Pre-Season Training Camp: 9 Nutrition Tips for Young Athletes Please consult a physician or sports dietitian to determine if warranted. Sports Supplement Recipes Karen Bergs, a Registered Dietitian with Utah State University, recommends that teenage athletes get 60 to 65 percent of their calories from carbohydrates 2. Macronutrients, micronutrients and fluids in the proper amounts are essential to provide energy for growth and activity. 1. (See Bridging the Nutrition Gap For the Student-Athlete … A healthy diet consists of eating plenty of calories and nutrient-dense foods. Share this information. In a March 2008 issue of “Today’s Dietitian,” Pamela Nisevich, MS, … a health risk for young athletes. Many sports supplements promise to boost athletic performance, but they can carry risk for teenage athletes. But fruit and fruit juice are also excellent choices. Pair these elite athlete supplements with some of the best pre-workout foods to really drive up health and athletic performance. Typically, they are not needed and improperly used. Sports Nutrition for Teen Athletes . #RefuelRightFeelRight This is especially true for teenage athletes, who rely on good nutrition to fuel elite performance and for overall development. Learn more Verified by Informed Sport, we support sports stars of the future and aim to eliminate youth athlete undernourishment. Proper nutrition for youth athletes is not only important for maintaining health and optimizing sports performance, but also is critical for meeting growth and development requirements. Healthy Eating for a Teenage Athlete. Their average energy cost of running at a fixed submaximal speed decreased at a faster rate than previously observed among non-athletes. *FREE* shipping on qualifying offers. Moreover, well-meaning teens might follow the nutritional practices of overweight, inactive friends or family members — but those practices don't work well for a growing, active teen. 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