Nutrition for the Adolescent Athlete

Nutrition needs are higher during adolescence (14-18 years) than any other time in the life cycle due to rapid growth, maturation and continued neural development.  Junior elite athletes have increased needs for fluids, macro and micro-nutrients in order to fuel performance, enhance recovery and promote training adaptations. Underdeveloped heat and thirst regulation can predispose junior elite athletes to a higher risk of heat illness and dehydration. Read more…Due to the intense physiological demands required for both development and sport performance, the junior athlete may be at high risk for suboptimal nutrition and hydration!

Is your young athlete meeting their needs? Follow these 3 steps to ensure they are:

1. Monitor your young athletes growth, maturation and development. Gaining weight and height is normal during this time! Yearly physicals with your doctor are imperative for the young athlete, and can help assess growth and development. Routine blood-work once a year which includes iron screening may also be helpful.

2. Planning is critical as your athlete tries to juggle sport and school – Ensure your car is packed with adequate snacks and drinks to ensure proper fueling before during and after spot. Invest in a cooler for the car and have a separate shopping list for food that can be stored in it.

3. Have your athlete check their urine colour and hydrate well during the day before an evening practice or game. Many athletes are arriving to their practice dehydrated, which can pose a risk to safety and affect performance.

For more information and easy fact sheets:

Coaching Association Of Canada: Nutrition Tips Fact sheets on Adolescence

http://www.coach.ca/eng/nutrition/resources.cfm

Sports Dietitians of Australia: Fact sheets

http://www.sportsdietitians.com.au/content/500/Children/

References:

Petrie, H. J., Stover, E. A., & Horswill, C. A. (2004). Nutritional concerns for the child

and adolescent competitor. Nutrition, 20(7-8), 620-631.

Bar-Or, O., & Wilk, B. (1996). Water and electrolyte replenishment in the exercising child. International Journal of Sport Nutrition, 6, 93-99.

Broad, E. M., Burke, L. M., Cox, G. R., Heeley, P., &  Riley, M. (1996). Body weight changes and voluntary fluid intakes during training and competition sessions in team sports. International Journal of Sport Nutrition, 6(3), 307-320.