Everyone is different when it comes to daily food intake requirements. Age, weight, height, sex, and activity levels are all factors that need to be considered.
Athletes need extra calories because they are more active than the average person, and this also applies to youth athletes who are still growing and developing.
Young athletes must eat healthy foods that meet the calorie demands of their chosen sport and their developing bodies. By doing so, they can continue to grow normally and have enough fuel in the tank to excel at their chosen sporting discipline.
Keep reading to discover exactly how much your youth athlete should be eating and tips for optimal fueling for performance!
Determining Calorie Intake Based on Age
When determining calorie intake based on age, the general rule is that the older you get, the more calories you need to consume daily. Of course, there are exceptions to this rule for people who are either inactive or trying to lose weight and those who are very active and involved in certain sports that use up large amounts of energy.
Between the ages of five and eight, boys will need 1,200 to 2,000 calories daily, and girls will need between 1,200 and 1,800.
Between the ages of nine and 13, males should consume 1,600 to 2,600 calories daily, and females should have 1,400 to 2,200.
Further into the teen years, the calorie requirements continue to grow, with males needing a daily calorie intake of 2,000 to 3,200 and females needing between 1,800 and 2,400 calories.
Do Boys and Girls Have Different Calorie Needs?
While boys and girls may have similar energy requirements at certain ages, there are differences in caloric needs related to factors such as muscle mass and biological differences.
Boys typically have higher energy needs due to greater muscle mass and overall body size. However, each athlete’s requirements should be based on individual characteristics and activity levels.
Do Different Sports Require Varying Nutrition Intakes?
Not all sports are the same, and some are more demanding than others. Therefore, the nutritional needs of youth athletes vary depending on the sport they participate in.
Endurance athletes, such as long-distance runners, may need to consume more carbohydrates to fuel their performance, and strength-based sports like weightlifting may require increased protein consumption for muscle repair and growth.
Macronutrients and the Youth Athletes’ Diet
Youth athletes should eat healthily to obtain all the vitamins and minerals needed. This will help aid performance and fight disease. Antioxidants are important, too, so fresh fruits and vegetables should be included in the diet.
Healthy fats should be balanced so foods like nuts, seeds, and fish can ensure all the requirements of this macronutrient are being met. The basics, such as protein and carbs, should be tailored to each sporting discipline requirement.
Hydration is just as important as micronutrients. Fruit and vegetable smoothies are an easy way to stay hydrated and ingest vital nutrients. Of course, regular water intake is also essential!
