Understanding sports nutrition for young athletes
In a world where childhood obesity is on the rise and sports participation is encouraged for its myriad benefits, ensuring children receive the right nutrition has never been more important.
Equipping young athletes with a well-balanced diet not only fuels their activities but also supports healthy growth and development, especially when facing the rigorous demands of training and competition.
As children embrace sports, from the early years of school athletics to higher-level competitions, understanding the essence of sports nutrition becomes pivotal.
Registered dietitian Rosey Lombard brings a wealth of knowledge to the table, emphasising that a “balanced nutrition is foundational to sports nutrition”.
She advocates that for children who play sports regularly, the focus should be on detailed nutritional strategies that aid performance during activities and ensure effective recovery afterwards.
A well-rounded diet tailored for active children encompasses several key components:
Carbohydrates: Acting as the primary energy source, carbohydrates found in foods like bread, rice, potatoes, fruits, and vegetables are critical for sustaining energy levels during physical exertion.
Proteins: Essential for muscle development and recovery, protein sources such as milk, yoghurt, cheese, chicken, fish, eggs, and legumes generally meet the daily needs without needing supplements.
Fats: Healthy fats, including those from avocados, peanut butter, olive oil, and nuts, are vital for cellular function and boost energy content without adding excessive bulk to meals.
Vitamins and Minerals: Enriched by colourful fruits and vegetables, these nutrients support immune function and muscle health, while minerals like potassium and magnesium play a central role in muscle recovery.
The role of dairy in sports nutrition and recovery
When it comes to sports nutrition, dairy products can offer significant benefits, especially for young athletes.
Maretha Vermaak, a registered dietitian with Rediscover Dairy, said: “Dairy products play a significant role in the diet of young athletes. They provide high-quality protein, which is crucial for improving performance and aiding recovery after exercise.”
Research shows that consuming as little as 500 ml of milk or flavoured milk after intense physical activity can help replace, repair, and grow muscle tissue that was broken down during exercise.
Nutrient-rich dairy products also provide the right balance of carbohydrates for energy, electrolytes such as potassium, sodium and magnesium to replace those lost through sweat, and fluids to prevent dehydration.
Dairy is also a rich source of calcium, which is essential for building and maintaining strong bones, a critical factor for growing children who are placing physical demands on their bodies through sports.
Calcium also supports muscle function and helps reduce the risk of injury.
Ideal post-exercise dairy-based snacks
To support recovery, parents can offer children a variety of dairy-based snacks after exercise. Vermaak suggested:
- Milk or flavoured milk
- Yoghurt or drinking yoghurt
- Fruit smoothies made with yoghurt and milk
- Cereal with milk or yoghurt
- Cheese sandwiches
- Baked potatoes with cottage cheese
These snacks provide a well-rounded mix of protein, carbohydrates and healthy fats, helping to restore energy and rebuild muscle tissue after physical activity.
Every child is different and their nutritional needs can vary based on factors such as age, intensity of physical activity and personal preferences. For parents, the goal should be to provide enough energy (kilojoules) to support daily functions, growth, and sports performance.
Lombard advised: “One way to ensure that your child receives enough energy is by adding healthy fats to meals and snacks. Examples include adding peanut butter to a smoothie, avocado to a cheese sandwich, or a handful of nuts to their lunchbox.
“Fats contain more than double the energy per gram compared to carbohydrates or proteins, making them a dense source of calories.”
Pre-training fuel and hydration
Before any training or sports activity, it’s crucial to "fuel your child’s body" with a carbohydrate-based snack to ensure they have the energy to perform at their best. Quick and easy pre-training snacks could include:
- A smoothie with yoghurt and fruit
- Yoghurt with fruit
- Cereal with milk
- Peanut butter and jam on toast
Hydration is equally important. Encourage your child to drink water or milk throughout the day to maintain optimal hydration levels, as dehydration can significantly impact both physical performance and mental focus.
Post-training recovery
After training or competition, the body needs nutrients to recover. Within the first hour after exercise, it’s important to provide a protein-rich snack to help rebuild muscle.
Snacks like flavoured milk, yoghurt with fruit, or a cheese and honey sandwich are ideal. If your child isn’t hungry after exercise, a smoothie or milkshake can be a great alternative to start the recovery process while still providing the necessary nutrients.
Lombard added: “For parents, sports nutrition for their kids need not be complicated, especially if you already have a strong foundation of daily balanced meals."
"Then it’s just a matter of being aware of sufficiently meeting energy needs before sports and focusing on protein-rich snacks for recovery after sports.
“There’s a wide range of choices for how parents can meet the nutritional needs of their budding athletes and luckily many dairy products are amongst kids’ favourite foods.”