5 Nutrition Tips for Youth Athletes

Guest Post: Caila Yates of Steady State Nutrition

1.  Try to make sure you have all four nutrients on your plate at mealtimes

Every nutrient plays a different role in the body, so it’s important to make sure that when you can, your meal contains each of the following:  carbs, protein, fat, and color.

Carbs are your body’s preferred source of energy.  Any type of carbohydrate breaks down to glucose in your body, which is then converted into energy that you use when you’re being active.  Examples of carbs are:  rice, pasta, bread, potatoes, and cereal.

Protein is used to build and repair muscle.  It also helps keep you full longer than carbs do.  Examples of protein are:  chicken, beef, fish, eggs, yogurt, cheese, tofu, and beans.

Fat not only helps food be tastier, but it also helps with hormone balance, the absorption of certain vitamins, and helps keep you full the longest out of all the nutrients.  Examples of fats are:  oils, butter, salad dressings, nuts, seeds, and avocado.

Color refers to fruits and veggies.  Of course, these contain lots of vitamins and minerals, but they also contain fiber, which helps keep your gut healthy and happy!  

If you need help understanding how much of each nutrient you should have on your plate, a dietitian can help you understand your body’s unique needs.

2.  Always eat before and after exercise

Before:

Eating before exercise gives you the energy you need to perform at your best, whether it’s at practice, or in competition.  I recommend having simple carbohydrates 30-45 minutes before you exercise.  When I say simple carbohydrates, I mean things like white bread, cereal, certain granola bars, gummy candy, or juice!  

Carbs break down to glucose in your body, which gives your body a boost of energy!  That energy will help you push yourself during training and even make your effort feel easier.

Some of my go-to pre-workout snacks are:

• Half of a bagel with butter or cream cheese

• A bowl of cereal

• An english muffin with jam

• Pretzels and hummus

• Bars:  Larabars, nature valley bars, or RxBars

• Dried fruit

• Gummy worms

• A bottle of Gatorade

• A full glass of orange juice

After:

I recommend having protein and carbs within 45 minutes after you exercise.  The protein will help build and repair muscle and reduce soreness. The carbs will help refill your body’s energy stores and recover well so that you can show up to your next practice or game at your best.

Some examples of post-workout snacks are:

• A whey or pea protein shake with protein powder and milk

• Beef jerky and crackers

• Eggs and toast

• Bars such as CLIF Builder bars, GoMacro bars, or KIND bars

• Greek yogurt and cereal

3.  Hydrate, hydrate, hydrate!

When exercising, our bodies can lose between 1-2 liters of water per hour through sweat and breathing.  That’s 1 or 2 Nalgene water bottles’ worth!  That’s why it’s so important to hydrate throughout the day and while exercising - we have to replace what’s lost.

Not to mention that water helps prevent muscle cramps, keeps your GI tract moving, and can even help to increase endurance and power output.

When exercising, using electrolytes such as Skratch hydration, Liquid IV, Gatorade, or Powerade can help keep you hydrated even better than water alone.
4.  Steer clear of nutrition fads and diets

There is all kinds of crazy nutrition information out there - on TikTok, Instagram, YouTube, you name it.  I always say:  If it feels too good to be true, it is.  Supplements that tout weight loss, products that promise insane muscle growth, or regimens that will make you faster - they’re all marketing ploys to make you buy their products!  Fads and diets can actually be more damaging than they are helpful.

The best way to improve performance is to be consistent with adequate fueling, nutrient timing, and hydration.  Finding out what works best for you and sticking to that is always the way to go when it comes to nutrition.

5.  Eat things that you enjoy!!!

Food is meant to be joyful!!  It’s something that’s meant to be shared amongst friends and family, something to bring us comfort, and something that you should look forward to.  

If you’re not finding the joy in food, or if you actively dread eating, this is something that a dietitian or therapist can help you navigate.  Don’t be afraid to ask for support if you find that food is causing anxiety.