Macronutrients and young athletes are important to understand for health, performance and recovery. Macronutrients make up a youth athletes diet with three main components – carbohydrates, proteins, and fats – that provide us with energy and play a crucial role in supporting the growth and development of young athletes. In this blog, we’ll explore the importance of each macronutrient and how they can contribute to the success of young athletes.
Carbohydrates are the primary source of energy for young athletes and are essential for fuelling intense physical activity. They are broken down into glucose, which is used by the muscles for energy during exercise. You will likely have heard this statement “It’s recommended that young athletes consume between 6 to 10 grams of carbohydrates per kilogram of body weight per day to maintain their energy levels and support their athletic performance”. Really good advice in the initial stages, but we want to take a holistic approach and by that I mean looking at a young athletes as individuals. For example, 10gram of carbohydrate per bodyweight is so much food!.. asking a young athlete to just eat that amount from very little with amount to performance decreases, stiches and potentially throwing the food up when playing their sport! You must increase carbohydrate slowly and you could do this by adding in starters or desserts (even both!).
Proteins play a key role in building and repairing muscle tissue and supporting growth and development. They also play a crucial role in the recovery process after intense exercise. It’s recommended that young athletes consume between 1.0 to 1.7 grams of protein per kilogram of body weight per day to support their athletic goals. However, it is important to understand that a young athletes sport and goals will impact the right amount of protein specific to their needs.
Yes. Fats are important for providing energy, supporting hormone production, and aiding in the absorption of essential vitamins and minerals. It’s recommended that young athletes consume between 20 to 35% of their total daily calorie intake from healthy fats, such as nuts, seeds, avocado, and olive oil. When consuming fats a young athlete avoid them in and round your training or matches – by consuming fats, specifically, saturated may actually increase your recovery time and lead to more muscle soreness or future performance decrements.
Probably thinking ‘why am I reading about hydration in a macronutrient blog’ Well.. I’m glad you ask. Staying hydrated is also essential for young athletes, as dehydration can impair performance and increase the risk of injury. You may of seen this statement before “Young athletes should aim to drink at least 2-3 litres of water per day and more during intense training sessions or hot weather conditions”. This statement is somewhat correct, however, the real answer is you should drink to a plan based on your height, sport and energy demands. 2-3litres is generic advice and not ideal for young athletes – try to monitor your urine by looking at the colour when you visit the toilet. Sound odd but all pro clubs do this or at least ask their players to do so. De-hydration can impact your health and performance but is so easily modifiable by sipping on water and electrolytes.
It’s crucial for young athletes to understand the importance of macronutrients and how they can impact their athletic performance. A balanced diet that includes adequate amounts of carbohydrates, proteins, and healthy fats can help young athletes reach their full potential and achieve their athletic goals. It’s important to consult a dietician or sports nutritionist to tailor a meal plan that fits their individual needs and goals.
Here is some extra for you: 2020 MPHannon PhD.pdf (ljmu.ac.uk)
HOME | BLOG | CONTACT US
Protein timing to achieve optimal performance – what does that mean? Protein timing is an important strategy for athletes and individuals looking to achieve optimal
When should you eat for optimal performance refers to food timing and in this article we will discuss carbohydrates specifically. Carbohydrates are not just a source of energy; they are the primary fuel that powers athletic performance, supports recovery, and maintains optimal physical and mental function. Understanding the importance of carbohydrates and their timing can make the difference between reaching peak performance and falling short of goals.
Research is a fundamental process that drives the advancement of knowledge across various fields but how does scientific research work? It is through rigorous investigation,
