Nutrition 4 Teen Athletes

The nutrition challenge for teen athletes

It is a major task fuelling a growing teenager, let alone a teenage athlete. The Australia dietary guidelines provide for those that participate in general sport (up to 1 hour per day) however for teens that participate in high level training or competition, there are extra considerations.

The adolescent athlete is in a unique situation. They must meet the nutritional requirement associated with undertaking daily training and competition while ensuring they have a diet that caters to the added demands of their growth and development and academic requirements. Eating patterns should consider all the above.

The First step is to have the teen understand the concept of healthy eating in accordance with the Australian Dietary Guidelines. The focus is on minimising unhealthy fat, salt and sugar and eating “real food”.

I try to go one step further than the standard recommendations and encourage a Mediterranean style diet. This diet prioritises fresh fruit and vegetables, legumes, whole grains, nuts, fish, olive oil and some dairy and meat. The Mediterranean diet is well researched and considered the healthiest way of eating in the world.

During my consultations I aim to have the teen understand the difference between the Macronutrients (Protein, Fat and Carbohydrates) and Micronutrition (vitamins and minerals), and the importance of fibre and a variety of food for gut health. I also want them to understand appropriate quantities of food, learning to minimise or increase this depending on levels of activity.

Macronutrient intake 4 Teen Athletes (Carbohydrate, Protein & Fat)

Recommendations for carbohydrate, protein and fats are similar to those for adults.

Carbohydrates

Carbohydrate intake for teen athletes should be adjusted depending on the duration and intensity of daily training schedules. Carbohydrate intake should be varied and not just be limited to energy dense carbohydrates such as bread, rice, pasta and potatoes. It is important teen athletes also strive to reach the recommended 2 serves of fruit and 5 serves of vegetables each day, both are also carbohydrates. Unless the athlete is including salad and vegetables with lunch, for example in a roll with chicken or as snacks such as hommus and vegetable sticks, it will almost be impossible to reach this target just at dinner.

Protein

Protein requirements are between 1.3-1.8g per kg per day, and teen athletes should be encouraged to choose from a regular spread of high quality protein sources over the day. This includes meat such as beef, lamb, pork, chicken and fish and plant-based proteins such as legumes, nuts and seeds and oats or porridge and quinoa. Protein powders are not necessary and can contain harmful substances.

Fat

Fat intake should be in accordance with the health guidelines. That is fat should contribute 20-35% of total energy intake, with no more than 10% of total energy coming from saturated and trans fats (e.g. fat in meats, dairy, fried foods and processed products such as biscuits).

In the case that a teen athlete is struggling to meet energy requirements, the unsaturated fat content of their diet with foods such as olive oil, nuts avocado, and salmon. This will increase the energy density of their diet.

Carbohydrates are essentially for pre-training and competition fuelling. Pre-Fuelling options include a piece of fruit such as a banana or ½-1 slice of toast with peanut butter.

A combination of both protein and carbohydrate are important for recovery. Great recovery options include milk-based drinks such as Coach House Milk or Rokeby Farms breakfast smoothies, yoghurt with fruit, or a meat and salad roll. In some cases, high quality portable options such as a Cliff Bar are a good idea.

Specific Nutrients 4 Teen Athletes

Iron, Calcium and Vitamin D are all key for teen athletes.

Iron

Adolescent athletes should ensure dietary iron intake is consistent with the RDI:

• Boys: 8mg/d (9-13 years), and 11mg/d (14-18 years)
• Girls: 8mg/d (9-13 years), and 15mg/d (14-18 years) (higher increase due to menstrual losses) 
• Good sources of iron include red meat, eggs and dried apricots. Eating vitamin C rich foods such as kiwi, strawberry, capsicum or ½ glass of orange juice at the same meal will enhance the uptake of iron.

Calcium

• RDI (adolescents) = 1300mg per day (boys & girls)
• Note this is higher than adults RDI (adults) = 1000mg per day
• 3-4 serves or calcium rich foods including milk, cheese, yogurt and calcium fortified foods is important for bone health.
• Suboptimal calcium intake in teen years can increase the risk of bone fracture and lead to bone conditions in adulthood such as osteopenia, osteoporosis. These largely irreversible.

Vitamin D

• Most vitamin D is obtained through exposure to sunlight rather than through dietary sources. Teen athletes that train predominantly inside should have their Vit D levels tested annually and supplement if necessary. Again, Vitamin D is essential for bone health.

Hydration 4 Teen Athletes

• Teen Athletes should aim for a minimum of 1.5 litres per day, possibly more depending on conditions.
• Athletes should be well-hydrated prior to starting training, particularly in hot environments, and should be encouraged continue to drink during and after training.
• The best fluid options are water and milk for recovery. On occasion, especially in very hot conditions or heavy sweating environments, a sports drink may be necessary.
• Energy drinks should never be consumed by Teen athletes.