For young athletes, sports nutrition is one of the most important thing for their growth and development. It is important for athletes to properly intake micronutrients, macronutrients and fluids. To optimize the performances, it is important for the young athletes to have the knowledge to what, when and how to eat and drink before or during any activities. A proper nutrition is very important for young and adolescent athletes to gain proper growth and perform in sports. It is important for young athletes to know what foods are good for energy, when to eat certain foods and how to eat during a sports event. A proper diet containing the right amount of micronutrient and macronutrients is very essential fir growth and activity. Fluids are very important for hydration to support growth and an athlete’s performance. Sports nutrition enhances the performance of an athlete by decreasing fatigue and it also decreases the risk of injury. It also helps the athlete to optimize training and recover faster. It is important to balance the energy intake with energy expenditure, it prevents an energy deficit. Energy deficit can cause short stature, delayed puberty and menstrual dysfunction. Excess energy can result in overweight.
Before puberty, minimum nutritional and energy requirements are same as young boys and girls.. Extra calories are needed during growth spurts. Carbohydrates are the most important fuel source for athletes because they provide the glucose that is needed for energy. Glucose is stored as glycogen. Muscle energy is the most frequently used energy source by the muscles and can be released faster than any other sources. Proteins is the most important nutrient to build and repair muscle, hair, nails and skin. Proteins does not work as a primary source of energy for short and mild exercises. But when the duration of the exercise increases, proteins help to maintain blood glucose through liver glucogenesis. Poultry, fish, eggs, dairy products and nuts are a good source of protein.
Fat is necessary to absorb fat-soluble vitamins, to provide essential fatty acids. Fat also provides the feeling of satiety. It is a calorie-dense source of energy but it is more difficult to use. Although there are many vitamins and minerals required for good health, but it is necessary to put particular attention to ensuring that athletes consume the proper amount of calcium, vitamin D and iron. Calcium is important for bone density, normal enzyme activity and muscle contraction. Athletes living in northern latitudes or who train indoors are more likely to be vitamin D deficient. Milk and sunlight are a very good source for vitamin D. Iron is very important for the delivery of oxygen to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscles. Water is very important for athletes. Athletic performance can be affected by the amount of water an athlete drinks. Temperature and humidity can affect how much an athlete sweats and how much water an athlete should drink.
It is very important for the trainers or parents to make sure that their children who are participating in any kinds of sports activity is well fed. Specially for young children, it is important that the athlete has a proper intake of proteins and vitamins.