Nutrition, Exercise, and Young Athletes

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Nutrition Essentials of Young Athletes

USDA Food Pyramid

Exercise and Hydration

Good nutrition is critical for everyone, but especially to kids who are involved in sports. Tennis is one of the many high energy sports millions of kids and teens enjoy. Participation in sports provides kids with a vechile for exercise, sportsmanship and acquiring a healthy lifestyle.

Did you know that kids who participate in sports require anywhere from 2,000 to 5,000 calories each day in order to perform at their peak? These active kids simply burn far more calories than their less active counterparts. Whether playing soccer, basketball, tennis, or any number of active sports, kids must not only be mentally tough and emotionally resilient, but their bodies must be capable of handling the challenges inherent within their particular sport.

What Should Young Athletes Eat?

Young athletes have specific nutritional needs; however, this doesn't mean that meeting their needs has to be a daunting task. Clearly, a variety of foods is the answer. It is simply all about eating the right foods and in the right porportions. The old "carb loading" before competion is out. While it is true that athletes need carbohydrates as an important source of fuel, it only one of many necessary nutrients. According to the USDA, vitamins, protein, minerals, and fats are also necessary in order to be in top health and at peak performance.

The following nutritional allowances are recommended for kids by USDA's new Nutrition Guide Pyramid. Note, that as mentioned perviously, kids who are active, particularly young athletes, burn more calories, so they need more calories in their daily diet. Consequently, the following is only an estimation for how much is needed and should to adjusted according to age, gender, and level of activity.

Protein: Meats, Beans, Fish, and Nuts

4 to 8 year-olds require 3 - 4 ounces

9 to 13 year old girls need 5 ounces

9 to 13 year old boys need 5 ounces

An ounce equivalent for this group would be:

a small handful of nuts

1 tablespoon of peanut butter

1/4 cup cooked dry beans

1 egg

1 ounce of poultry, meat, or fish

For extra protein, try adding seeds, chick peas, and nuts to a salad.

Milk and other Calcium-Rich Foods

4 to 8 year-olds need 1 to 2 cups of milk (or other calcium-rich foods)

9 to 13 year-olds need 3 cups of milk (or other calcium-rich foods)

9 to 13 year-olds need 3 cups of mild (or other calcium-rich foods)

These calcium rich foods will help provide the bone strength needed in athletics. When thinking of calcium rich foods don't forget yogurt, cheese, or calcium-fortified orange juice.

Grains

4 to 8 year-olds need 4 - 5 ounces

9 to 13 year-old girls need 5 ounces

9 to 13 year-old boys need 6 ounces

So, just how is an ounce?

An ounce is the equivalent of: one slice of bread, 1/2 cup of cooked cereal or 1 cup of cold cereal, 1/2 cup of rice or pasta

Make a least half of the serving from whole grains such as, brown rice, oatmeal, or whole-wheat bread.

Fruits

4 to 8 year-olds need 1 - 1 1/2 cups of fruit

9 to 13 year-old girls need 1 - 1 1/2 cups of fruit

9 to 13 year-old boys need 1 - 1 1/2 cups of fruit

Make fruits a handy snack or serve with meals. Fruits can be fresh, frozen, canned, or dried.

Vegetables

4 to 8 year-olds need 1 1/2 cups of vegetables

9 to 13 year-old girls need 2 cups of vegetables

9 to 13 year-old boys need 2 1/2 cups of vegetables

Select dark green and orange vegetables, such as broccoli, spinach, carrots, or sweet potatoes. Prepare fresh cut vegetables ahead so kids and teens can grab them on the run. Variety is the key.

The USDA's newest Nutrition Pyramid

What About Hydration and Athletes?

Hydration is essential, especially for athletes! It is just as critical as food, in fact you can survive longer without food than without life sustaining water. Our body is almost 70 percent water. Every part of our bodies uses water. Consequently, fluids are essential to good health and performance. It is easy to become dehydrated while practicing or participating in a sporting event. During exercise, you can easily become overheated, get a headache, and become fatigued (particularly if it is humid or hot).

What is the rule about how much water to drink? The old adage of drinking 8 glasses of water a day still applies; however, a young athlete may require more.

Water, sports drinks, juices are all good choices for replacing fluids. Keep in mind that because sports drinks are designed to replace sodium and potassium lost during activity through perspiration and contain carbohydrates to enhance quick absorption, they are best saved for use during strenuous activity. When selecting a sports drink, opt for one that has less than 8% total solids (sugars and electrolytes).

Here is a guideline for assuring adequate fluid intake: Drink before and after exercise and every 15 to 20 minutes during activity. In general, a good rule of thumb is 1 - 2 cups prior to exercise and 1/2 to 1 cup every 15 minutes during activity. DON'T WAIT UNTIL YOU ARE THIRSTY.

Do you have a nutritional recipe, or quick snack, that your young athlete enjoys? If you would like to share it with others, please send it us for potential posting on this web site.

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