What Nutrition does your Youth Athlete Need?
Nutrition could be the missing link for yourself or the youth athlete in your life to take sports performance to the next level. We discussed this in our previous blog, “Top Tips & Tricks for Back-to-School Nutrition”, but if you are a busy parent or coach like I am sure you are, let us simplify it for you! Our body needs nutrients to provide sustained energy for training and performance, which is why proper nutrition sets athletes up for success in preparation, training, and recovery. Today’s outline of a nutrition day in the life of a youth athlete is an example, not to be taken as a one-size-fits-all but can be a great outline for how different nutrients and nutrient timing should be supported throughout the day.
Sample menu with timing and macronutrient breakdown for an 18-year-old college freshman female athlete
6 AM Wake up
6:15 AM Pre-workout snack:
½ banana
50 calories, 12 g carbohydrates
6:30 - 7:15 AM Strength training
7:30 AM Breakfast at home:
2 whole eggs + 1 egg white
2 pieces of Ezekiel bread
1/3 cup avocado
Everything but the bagel seasoning
½ banana
510 calories, 27 g protein, 37 g carbohydrates, 23 g fat
8 AM - 12:30 PM Morning classes
10:30 AM Morning snack:
Rxbar
210 calories, 12 g protein, 18 g carbohydrates, 9 g fat
12:30 PM Lunch:
4 oz chicken
1 cup baked sweet potato
1 cup roasted vegetables
2 tbsp orange chicken sauce
1 small apple
510 calories, 43 g protein, 59 g carbohydrates, 7 g fat
1-3 PM Class
3 PM Afternoon snack:
½ cup Greek yogurt
2 tbsp pumpkin seeds
2 tbsp granola
½ cup blueberries
260 calories, 19 g protein, 22 g carbohydrates, 8 g fat
Hot Tip: Youth athletes should consume a normal meal approximately 3-4 hours before exercise or a small snack approximately 1-2 hours before exercise. (Purcell 2013).
5-7 PM Sports practice
7:30 PM Dinner
4 oz ground turkey
Taco seasoning
1/2 cup pinto beans
½ cup mixed peppers and onions
½ cup brown rice
630 calories, 40 g protein, 45 g carbohydrates, 22 g fat
Hot Tip: Post-workout foods should contain a prominent source of protein and carbohydrates to assist with muscle recovery and should be eaten within 30-90 minutes of exercise (Purcell 2013).
8 PM Post-dinner snack (optional):
2 squares of dark chocolate
¼ cup almonds
205 calories, 6 g protein, 5 g carbohydrates, 16 g fat
10 PM Bedtime
Daily total ~2,300 calories, 145 g protein, 210 g carbohydrates, 85 g fat
Not only are all athletes' body compositions different, but there may be different training regimens... even for athletes within the same team or training for the same event. Nutritional intake should be individualized to ensure all aspects of fueling and recovery are covered.
Interested in learning more about sports nutrition for yourself or the youth athlete in your life?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: October 9th, 2023.
This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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Purcell LK; Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section. Sport nutrition for young athletes. Paediatr Child Health. 2013 Apr;18(4):200-5. doi: 10.1093/pch/18.4.200. PMID: 24421690; PMCID: PMC3805623.