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The Nutrition of a Young Athlete
Table of Contents
1. Dietary recommendations for physically active children
The nutritional recommendations (guidelines) for physically active children are based on general recommendations for healthy children. Of course, knowledge about fitness adaptation and performance in sports is based on studies in adults. The studies are a starting point, but they are not 100% transferable due to differences between adults and children or active adolescents. These children are not young adults, they have fewer muscular glycogen resources, faster regulation (decline with age), other regulatory processes, worsening of the circulatory body activity through ATP, and also a reduction in the body's ability to excrete fat in children.2. Fluids in a young athlete's diet
The problem young athletes face is not that they are dehydrated by the body with the fatigue water during physical activity, but that they forget to add the juice to their body. They are reluctant to reach out for the fluids despite their availability, contributing to significant dehydration. Up to 5075% of young athlets come to the exercise with dehydrating. Furthermore, they are not bound by the state of dehydrogenation of the body by fatigue during physical exercise, but they attribute this to the relationship of physical exercise with the juice.3. It's carbohydrates
For the athlete, it is primarily a source of energy stored in the form of glycogen in the muscles and liver. They should be 4565% of daily intake. It is worthwhile to base on products such as: white and brown or wild rice (1:1 or 1:2), durum pasta and whole grain pasta (1:1 and 1:2), garlic, bulgur, lemonade, rice comose, potatoes, whole grains of flour: baked goods, pastries, cereals.4. It's a protein
Nutrition standards for the Polish population: the Institute of Food and Nutrition says 0.951. 1 g/kg of body weight per day, Sports Dietitians Australia Position Statement: Sports Nutrition for the Adolescent Athlete 1.351. 6 g/ kg per day.5. The need for fat
Fats should cover 2535% of total calorie intake, where saturated fatty acids are expected to account for no more than 10% of total energy. It should be remembered that adequate intake of polyunsaturated fatty acid n-6 and n-3, and in particular n-3, is recommended in quantities above 250 mg/day (from 2 to 18 years of age). Fats affect the modulation of the immune system of several fats. Some of these fats, e.g. omega-6, produce pro-inflammatory acids, contributing to the development of inflammatory conditions.6. Sweet snacks
The diet of a young athlete should be balanced and provide nutrients from each group of products. They can also contain healthy sweets. It is worth remembering that if you decide on a sweet snack, it should mostly consist of natural, unprocessed products. Unfortunately, most of the sweets available on the market supply a number of unnecessary substances; they are sugar, trans fats and many flavor enhancers and additives added to improve the flavor of the product.
