Insights for Nutrition Coaches
When it comes to athletic performance, nutrition is often the unsung hero. Studies have consistently shown that what athletes consume before, during, and after training or competition can make all the difference in their performance and recovery. Nutrition fuels growth, aids recovery, and supports overall health—especially crucial for young athletes who are still developing both physically and mentally. Understanding and optimising the unique nutritional needs of these young individuals can set them up for both short-term success and lifelong health.
A recent study, “Nutrition Strategies for Optimising Performance and Health in Young Athletes”, delves into these needs, offering an in-depth look at how targeted nutrition impacts adolescent athletes. This research serves as an excellent guide for nutrition coaches eager to support young athletes. In this article, we’ll explore the study’s findings and discuss how coaches can apply these insights in practical, effective ways.
Overview of the Study
The study was conducted as a comprehensive literature review rather than a traditional experimental study. The research team from the Medical University of Warsaw and the University Clinical Hospital in Opole gathered and synthesised existing research findings on the nutritional needs of young athletes..
By examining a wide range of studies on topics like macronutrient and micronutrient requirements, hydration, and supplementation, the authors aimed to present evidence-based guidelines specifically tailored for adolescents involved in sports. They drew insights from reputable sources, such as the American Academy of Pediatrics, the American College of Sports Medicine, and other authoritative bodies on sports nutrition, as well as individual studies focused on adolescent physiology and nutritional demands.
Their review included topics such as:
- Energy and macronutrient requirements (proteins, carbohydrates, and fats) for young athletes, especially those undergoing growth spurts.
- Micronutrient essentials like calcium, vitamin D, iron, and zinc, which are crucial for bone health, immune function, and energy metabolism.
- Hydration strategies that consider the effects of physical activity and environmental conditions on young athletes’ hydration needs.
- Timing of nutrient intake, with specific recommendations for pre-, during, and post-exercise nutrition.
- Sport- and position-specific nutrition to address unique requirements in various types of sports and roles, such as endurance and strength-based disciplines.
- Supplementation considerations, including potential benefits and risks of using protein and creatine supplements in young athletes.
The result is a structured, evidence-based set of recommendations and guidelines that address the complex and varied nutritional needs of young athletes, considering both performance and long-term health.
Key Findings
1. Energy and Macronutrient Needs
The study highlighted that young athletes have significantly elevated energy demands, especially during growth spurts. They recommend a balanced macronutrient intake—45–65% from carbohydrates, 1.2 to 2.0 grams of protein per kilogram of body weight, and 25–35% from healthy fats.
2. Micronutrient Essentials
Certain vitamins and minerals are critical for young athletes, especially calcium and vitamin D for bone health, iron for oxygen transport, and zinc for immune function.
3. Hydration and Fluid Intake
Proper hydration is vital for cognitive function, temperature regulation, and performance. The study recommends personalised hydration plans based on individual sweat rates, training intensity, and environmental conditions.
4. Timing of Nutrition
Timing meals strategically is essential. A balanced meal with carbohydrates, protein, and fats should ideally be eaten 3-4 hours before exercise, and a small snack, rich in easily digestible carbs, 30–60 minutes before exercise.
5. Tailored Nutrition for Different Sports and Positions
The study emphasises that the nutritional needs of athletes vary depending on the sport and even the specific position within a sport.
6. The Role of Supplements
While a balanced diet should cover most nutritional needs, some young athletes may benefit from supplements, particularly if they struggle to meet requirements through food alone.
How Nutrition Coaches Can Apply These Insights
Nutrition coaches have a unique role in guiding young athletes through these nutritional principles. Here are a few practical ways to bring these strategies to life:
Educating on Food Choices
Many young athletes may not fully understand the impact of nutrition on their performance. Coaches can help by educating athletes and their families on the basics of balanced eating. For example, explaining that carbs provide energy for training sessions or that protein helps repair muscles can help athletes see food as fuel. Coaches might suggest simple, accessible snacks, like a banana with nut butter for pre-training energy or a yoghurt smoothie post-training.
Developing Personalised Nutrition Plans
Every athlete is different, so a one-size-fits-all approach won’t work. Nutrition coaches should assess each athlete’s activity level, body weight, and specific sport to create tailored meal plans. For a young swimmer, for instance, a coach might design a plan with a higher carbohydrate intake to sustain energy through long, intense practices. For a sprinter, the focus might be on fast-digesting carbs before training and a recovery protein boost afterward.
Addressing Micronutrient Needs
The study highlights the importance of specific micronutrients for young athletes. Nutrition coaches can make this practical by guiding athletes on micronutrient-rich food choices. For example, foods like fortified cereals, leafy greens, and lean meats can help boost iron intake for female athletes. Coaches can also work with parents to ensure athletes are meeting their vitamin D needs, especially during the winter months when sun exposure is limited.
Hydration Education
Encouraging young athletes to drink water regularly can be challenging. Nutrition coaches might suggest that athletes carry a water bottle and take small sips throughout the day to maintain hydration. For longer sessions, coaches can explain the benefits of electrolyte drinks to replenish sodium and other electrolytes lost through sweat, helping young athletes stay focused and energised.
Guiding on Nutrition Timing
One of the simplest yet most effective strategies coaches can offer is to guide athletes on meal timing. Coaches could suggest that athletes aim to eat a meal three hours before training and offer examples of snacks that work well 30 minutes before training, such as a slice of toast with jam or an energy bar. Post-exercise, chocolate milk or Greek yoghurt with fruit can be recommended for a convenient blend of carbs and protein to support recovery.
The findings from “Nutrition Strategies for Optimising Performance and Health in Young Athletes” underscore the vital role of nutrition in supporting athletic performance, growth, and health for adolescents. The study offers actionable guidelines on macronutrient ratios, hydration, and nutrition timing, all of which help young athletes meet the demands of their sport while laying the groundwork for long-term health. Nutrition coaches are perfectly placed to implement these insights, helping young athletes fuel their performance, recover efficiently, and develop positive habits that will benefit them throughout life.
By creating personalised, accessible, and effective nutrition strategies, coaches can make a profound difference in the lives of young athletes, helping them thrive in both sport and life.
Reference
Woźniak, K., Hedesz, P., Żuk-Łapan, A., Jung, M., Gardian-Baj, M., Popczyńska, J., Doryń, A., Jung, M., Babula, E., Włodarczyk, A., & Taras, A. (2024). Nutrition Strategies for Optimizing Performance and Health in Young Athletes. Journal of Education, Health and Sport, 60, 1133. Click here to review the full research article.
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