Adult athletes generally have more specific nutritional requirements to ensure that their bodies can perform the rigors of athletic activity. However, young athletes in general can get the majority of the nutritional requirements necessary for athletic activities through their basic well-balanced everyday diets with only slight modifications.

There are many diets and popular fads in circulation today that can be confusing for kids and parents when trying to tailor a balanced nutritional regiment. First of all, the majority of young athletes should NOT be “dieting.” Because of the increased energy demands that athletics places on their bodies, it is vital to their health and safety that they intake enough calories to compensate for the amount they burn during athletic activity. In general, this means that young athletes may naturally have increased appetites. This is a normal biological response to calorie burning activities. However, the key here is to be sure that the athlete replaces those lost calories with balanced and nutritionally rich foods.

Here are some general guidelines for balanced athletic nutrition that will enable the young athlete to perform their best:

• A well balanced diet for young athletes should be built upon carbohydrates or “carbs.” Carbs have recently been labeled as a nutritional enemy because of their link to increased weight gain and diabetes in the general population. However, this is generally only true with individuals who do not exercise and participate in rigorous athletic activities. Carbs are nature’s natural energy source and are a necessity for any athlete.

  Not just any type of carbohydrate will do though. Be sure that your athlete gets carbs that are high in fiber. Foods like brown rice, whole grain/wheat breads, and whole-wheat pastas are best. The higher fiber in these foods can reduce cholesterol levels, prevent diabetes, and lower the risk of heart disease. High fiber diets have also been linked to reductions in gastrointestinal cancers like colon cancer.

• Every athlete needs a good yet moderately sized portion of protein. Avoid red meats like pork (yes, it is a red meat) and beef, which are high in saturated fats. Rather, focus on white meats like poultry and fish. These are low fat sources of protein, which are needed in muscle repair and brain development.
• Eat lots of veggies and some fruits. Vegetables are great sources of vitamins and minerals as well as fiber. If possible, eat them as raw as you can. Raw fresh vegetables maintain more nutrition than cooked vegetables (the notable exception to this are tomatoes, which have increased nutritional benefits when cooked). However, if you must cook vegetables to go along with a meal, gently steam them, do not boil them.

  Fruits are also good sources of vitamins and nutrients. However, they also contain a good amount of sugar. Fruit intake should be moderated but if your child is having a sweet craving, fresh fruits will always beat out candy as a quick and healthy snack. The sugars in fresh fruits do MUCH less damage to our bodies than the processed and refined sugars found in candy.

• Avoid sodas and most sports drinks. Sodas and sports drinks have very high levels of processed sugar. Water is truly the best drink to have. However, if your athlete wants something with some flavor, give them real fruit juices with no added sugar. Other options are caffeine-free teas or low-fat milk.

  During physical activity, I recommend only water with a small addition (1/2 tsp./10 cups) of sea salt as a re-hydration source. The salt provides added electrolytes without adding taste or sugar. While sports drinks do contain necessary electrolytes, the benefit if often offset by the copious amounts of refined sugar. It is better to get the majority of lost electrolytes back into the athletes system through quality food sources like bananas and oranges eaten during and/or after prolonged exercise.

• A general multivitamin is a good idea. While the absolute best source of vitamins and minerals comes from the food we eat, it is often difficult to get them all in the quantity our bodies need. A good quality multivitamin is recommended to supplement this loss. There are athlete specific multivitamins available with higher levels of B vitamins which help convert food into energy.

  Additionally, I would also recommend the taking of probiotics. Probiotics are what are called “friendly bacteria.” They are the same type of bacteria found in yogurt only in greater variety and in pill form. Probiotics aid in digestion and processing of foods, which allows for more nutrients to be extracted from the foods we eat.

In conclusion, the best “diet” for athletes is simply a well-balanced, nutritionally rich food lifestyle. By promoting healthy food choices as a lifestyle, you as parents are instilling the foundations of good health for your young athletes, which will benefit them for the rest of their lives.

Always check with your child’s doctor or a licensed nutritionist before participating in physical activity or making any diet changes. The opinions expressed herein are not to be considered professional or medical advice. Do not use these statements and recommendations without first consulting a medical professional.

Tags: Badminton, Carbs, dieting, health, lifestyle, nutrition, sugar