As a parent of a young athlete, you know how important nutrition is to health and overall performance, including athletically. You’re also aware that there is no “one size fits all” diet for young athletes, since dietary and nutritional needs can vary based on age, gender, specific sports, training requirements and intensity and other individualized factors. However, there are some general guidelines (based on studies) that highlight some of the most important macronutrients (nutrients required in larger amounts, such as carbohydrates, protein and fats) and micronutrients (nutrients required in much smaller amounts, such as vitamins and minerals) for young athletes.
For example, for male athletes ages 14-18 years, an overall guide looks like this:
Macronutrients
- Carbohydrates: 6 to 10 grams per kilogram (approximately 2.2 pounds) of body weight per day
- Protein: 1.4 to 2 grams per kilogram (approximately 2.2 pounds) of body weight per day
- Fat: 20% to 30% of total daily calories
- Calcium: 1300 mg per day
- Iron: 11 mg per day
- Vitamin D: 600 IU per day
- Zinc: 11 mg per day
For female athletes ages 14-18 years, an overall guide looks similar to what male athletes of the same age require—with a few differences for iron and zinc:
Macronutrients
- Carbohydrates: 6 to 10 grams per kilogram (approximately 2.2 pounds) of body weight per day
- Protein: 1.4 to 2 grams per kilogram (approximately 2.2 pounds) of body weight per day
- Fat: 20% to 30% of total daily calories
- Calcium: 1300 mg per day
- Iron: 15 mg per day
- Vitamin D: 600 IU per day
- Zinc: 9 mg per day
The Macronutrients Carbohydrates, Proteins and Fats: Fuel for Growth, Development and Athletic Performance
For the young athlete, nutritional needs pull double duty, at least. First, a young athlete is still growing and developing, so his or her diet needs to provide nutrition to promote that proper growth and development. Second, the diet also needs to fuel them for their sports demands and performance. That’s why it’s important to choose and consume macronutrients wisely—so young athletes can glean their full benefits.
A healthy diet made up of health-promoting macronutrient selections also gives young athletes the energy they need while growing and engaging in their training and sports. Sports-focused nutrition can help boost athletic performance by promoting steady energy levels, optimizing training and helping young athletes to recover faster. A balanced approach to energy support through macronutrients is crucial, too, since too little can negatively affect growth and development, including muscle mass and energy levels. On the other hand, too many or less-than-optimal macronutrients can literally “tip the scales” in the wrong direction, leading to excess weight or consuming empty calories, both of which can negatively impact health and performance.
It's important to note that the calories needed from macronutrients, which meet nutritional and energy requirements, can vary for adolescents—due to gender, age, growth rate, stage of physical maturity and activity levels. For example, during growth spurts and high engagement in athletic training and events, extra calories are typically required, so those times need to be factored in for macronutrient intake. A person’s weight, sport played and how long the training or sport played lasts can also influence caloric needs.
Carbohydrates
Carbohydrates help to provide glucose used for energy, making them an important source of fuel for athletes. Here’s why: glucose is stored as glycogen in the muscles and the liver—with muscle glycogen being a ready source of available energy for working muscle. It can also typically be released faster than other energy sources.
For young athletes, it’s important to consume carbohydrates when recovering from training and a competitive event, since younger athletes can feel drained more quickly energy-wise than adult athletes. Why? Simply put, they can burn through glycogen faster. Drinks with healthy carbs can help serve two purposes: they promote hydration and can support optimal glycogen synthesis.
Overall, carbohydrate intake can make up 45% to 65% of total calorie intake for young athletes; however, those percentages can vary from person to person, based on overall nutritional needs and energy output. Some good food sources of carbohydrates include vegetables, fruits and some whole grains.
Protein
Protein functions to help build and repair muscle, hair, skin and nails. The intensity of exercise can determine protein’s energy impact. For instance, for mild exercise and short stints of exercise, proteins don’t function as primary sources of energy. However, as exercise times increase, proteins help support and maintain blood glucose.
Adequate and well-timed protein intake can also help fight amino acid loss impacts due to exercise and help keep protein balance on the plus side. For instance, consuming protein at breakfast can help keep protein amounts on the positive side. Additionally, consuming smaller amounts of protein at regular 3-4 hour periods during the day can help young athletes maintain beneficial body-wide protein balance for the long haul.
Protein amounts consumed can vary from person to person, but a good percentage to shoot for is 10% to 30% of total energy intake for young athletes—more if muscle repair and recovery is primary. Some good food sources of protein include lean meat, eggs, fish, dairy products, nuts and beans.
Fats
Fats in the diet can sometimes get a bad reputation, but fat is required to absorb and use fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K. For instance, vitamin E acts an antioxidant to help fight free radicals, while vitamin A helps to promote healthy vision and a healthy immune system.
Fats can also help to provide essential fatty acids, including omega-3 and omega-6 fatty acids, which are required in balanced ratios for optimal young athlete performance and can also help support a healthy response to inflammation in the body. Fat can also serve to help shield vital organs and provide insulation for the body. Additionally, healthy fats can help you feel fuller for longer. For young athletes who train and compete in endurance, weight-making or other sports in which fat consumption can be limited, it’s important to closely monitor fat-soluble vitamins and omega-3s/omega-6s fatty acid status to maintain optimal levels.
Fats are calorie-dense sources of energy, and while percentages of fats in the diet can vary from person to person, a good range to aim for is up to 10% of total energy intake. Some good food sources of fats include lean meat, olive oil, nuts, seeds, fish and dairy products. Fats to avoid are those from junk foods containing empty calories and nutrients, such as chips, fried foods, candy and baked dessert items.
Sources:
Beard, J., & Tobin, B. (2000). Iron status and exercise. The American Journal of Clinical Nutrition, 72(2), 594S-597S. Iron status and exercise - PubMed (nih.gov)
Desbrow, B., McCormack, J., Burke, L. M., Cox, G. R., Fallon, K., Hislop, M., ... & Leveritt, M. (2014). Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism, 24(5), 570-584. Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete - PubMed (nih.gov)
Institute of Medicine (2011). Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press. Dietary Reference Intakes for Calcium and Vitamin D - PubMed (nih.gov)
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance - PubMed (nih.gov)