A GUIDE FOR YOUNG ATHLETES
I have volunteered as an Athletic Trainer for the Mt. SAC Relays on and off for about 20 years, and one of the most common problems I see in the collegiate athlete is a lack of knowledge for good nutritional habits. Issues like muscle cramping, spasm and loss of intensity due to rapid energy depletion come from nutritional deficiency, and is best addressed when athletes are in their youth. Giving them proper information and accountability to nutritionally fuel and recover makes training, conditioning, and game day performance much more consistent. Successful athletic training should consider the following nutritional components:
ADEQUATE FUELING: All physical activity require energy, preferably in the form of “good” carbohydrate sources such as whole grains, nuts/seeds, and low-fat dairy. Sources of fat, such as coconut oil, avocado, almonds and fish are excellent in sustaining endurance activities such as distance running and swimming. Eating lean, and eating clean makes athletic performance much more predictable and avoids issues like cramping and early onset of fatigue during athletic performance. Eating “light” for training and conditioning days does not mean eating little in quantity. It means eat adequately the foods that are quick to digest such as Greek yogurt, fish, flaxseeds, avocados, and complex carb sources (pasta, certain breads etc.).
TIME FOR TRAINING AND CONDITIONING: Training is the skill development necessary to succeed in a sport. Conditioning on the other hand, prepares the body for the rigors of the sport. Both require adequate calorie consumption, and skipping meals and dieting should not be done during training and conditioning seasons.
RECOVERY MEALS: “Resting” days provide convenient timing to consume heavier meals that is rich in proteins and fibers from vegetables and meats. Muscle and connective tissue routinely break down during prolonged training and conditioning sessions and nourishment during recovery days speed up the healing of damaged tissues while replenishing energy sources. The body needs calories from all sources in order to properly recover, and skipping meals on recovery days will affect training and conditioning. The amount of protein, carbs, and fat sources for each individual is highly debatable depending on age, activity level, and physiology, so consult your healthcare professional frequently.
So much of our adult health habits are formed while in our youth. Investing in young people’s health produces good knowledge and the wisdom to apply them in the context of caring for their own health for life, not just sports.
