Young athletes should have meals fit for champions as they grow stronger and more skilled. Adequate nutrition is vital to meeting their energy needs during childhood and puberty and fueling the body for physical activities. You’ll want to keep your star athlete energized throughout the day with nutritious and tasty breakfasts, lunches, snacks, and dinners.
When preparing your meals, keep them fresh, flavorful, and fun for youth athletes. With the need for pre-workout meals that feed the brain and muscles and post-workout meals that replenish energy, aim for easy, high-quality meals.
Fruits and Oats
An all-star breakfast needs healthy carbs for fuel. Low-glycemic carbs should be prevalent in the pre-workout meal, as they help sustain muscle glycogen stores. If glycogen stores are low before physical activity, it can lead to fatigue and impaired muscle function.
Nourish the brain and body with whole-grain breads, oats, and fruits. Try oatmeal with protein-packed nuts like almonds and add some fruit, like strawberries or bananas, for a bright, sweet-tasting breakfast that any kid would love. An alternative breakfast for another day could be an egg and veggie omelet or eggs with whole-grain toast and avocado.
Turkey Sandwich With Greens
Young athletes need protein for muscle growth and repair. Protein supports their physical development throughout childhood and puberty and improves their response to higher-intensity training. Protein also boosts satiety, so your athlete doesn’t get hungry or tired during their big game.
Try a vibrant turkey sandwich on whole wheat bread with spinach or lettuce. Include cheese, tomatoes, and a little olive oil for a dash of omega-3 fats. If your athlete likes mayo, add a little to avoid upsetting their stomach before a workout. An alternative lunch for a younger star could be peanut butter sandwiches with apples or bananas, honey, and low-sugar fruit jams from strawberries or other berries.
Greek Yogurt and Fruit
If you need an easy and quick snack during the day, try an energy-rich option to keep you focused and pumped without the sluggishness or stomach tightness caused by typical snacks like junk food. Try Greek yogurt with fruits, and add walnuts, almonds, or chia seeds. Alternative snacks might be trail mix or cheese and fruit. Protein bars or protein shakes could also be an easy snack filling without being heavy enough to cause discomfort later in the day.
Rainbow Bowls
Dinner is a post-workout meal filled with carbs, protein, and healthy fats to replenish and recover energy and nutrients. These components allow the body to rebuild muscle, while healthy fats can alleviate inflammation and keep your athlete full at night, ensuring adequate rest while the body recharges.
For adolescent and teen athletes, consider the female athlete triad, in which you should prioritize bone health, menstrual function, and nutrition. Be sure to include iron, vitamin D, calcium, and other antioxidants like zinc.
For dinnertime, have a brown rice bowl for carbs with a healthy fat source like salmon. To give it some flavor and nutritional boost, “eat the rainbow” by including cucumbers, yellow bell peppers, carrots, and tomatoes. Younger children may find rice with chopped chicken and colorful veggies more appealing. An alternative could be chicken and rice, with steamed broccoli or carrots on the side.
