The Importance of Nutrition for Peak Athletic Performance
Gaining an edge by fueling well
Daily strength training and appropriate recovery require a balanced diet. Nutrition is something that everyone overlooks, especially young athletes. We all think “Oh, they’re young they can eat whatever they want and it isn’t going to hurt them.” While it is sure they will likely burn off the calories, are they getting enough carbs and protein to maximize their performance levels? Let’s dive into it!
The Athlete’s Diet
An athlete’s diet should consist of about 45–65% carbs, 15–25% protein, and 20–35% fats. Yes, you read that right. Carbs should be the main source of intake for young athletes! When consumed, carbohydrates break down to glycogen which is the body’s main source of energy. Without the energy from carbs, the body resorts to breaking down protein, aka muscle, as a source of energy. And who wants to lose muscle all because you’re not eating correctly?
Now don’t read that as all carbs are good… because they’re not. That does not mean to go eat McDonalds every night of the week just because it is “easy.” Bad carbs like that slow you down.
Now, we all know it is too hard to keep young athletes on a good diet 24/7. And that is okay. Kids will be kids. It’s completely okay to let them have “cheat meals.”
So what are some good sources of carbs, proteins, and fats?
Carbohydrate Sources
- Whole grains
- Oats
- Rice/Quinoa
- Fruits
- Vegetables
Protein Sources
- Chicken
- Fish
- Lean meats- beef, lamb, etc
- Eggs
- Yogurt
Fat Sources
- Fish
- Oils (olive/sunflower)
- Nuts
- Seeds
Hydration
Hydration and nutrition go together. Being properly hydrated is something that few think is important. Being dehydrated or suboptimally hydrated will decrease your performance as an athlete.
How? Your energy levels begin to drop, you have reduced reaction and concentration times, you develop heat intolerance, and you start to fatigue. Now that doesn’t sound like adequate sports performance, does it?
It is important to stay hydrated throughout the day. Chugging water 30 minutes before your event doesn’t make you hydrated.
Here are some tips on how to stay hydrated on the day of your event:
- Sip on 16–20 oz of water 2–3 hours before your event.
- Drink at least half a bottle 15–60 minutes before your event.
- Drink 1 bottle of water for every hour trained.
- After your event, drink 1 bottle of sports drink! Sports drinks have electrolytes that need to be replenished after working out.
What to take away
Kids are going to be kids. You’re not going to be able to have them follow a “strict” diet at this age and that is okay. The point is to be aware of the importance of nutrition and hydration when it comes to strength training. This way, you can begin to add components into your young athlete’s diet so they are benefiting from it.
Every athlete strives to have an edge over their opponent. Start focusing on being properly nourished and hydrated and see if they find the edge they’re looking for.
