Part of excelling on your athletic journey is nourishing your body with health-boosting foods that drive your athletic prowess. However, with so many messages targeting young athletes, it may be challenging to make choices and know what is actually true. To help, we’ll look closely at the information you need to make the best-fit decisions to support your nutrition and athleticism.
All Sports Drinks Are Bad
You’ve probably noticed a lot of talk about sugary sports drinks like Gatorade and Powerade and their role in sports nutrition. While it is important to avoid overconsuming sugar, especially sugary snacks, sports drinks have a slightly different fate.
Drinking sports beverages can be beneficial for keeping blood sugar levels regular and sustaining brain power. Most adequately made sports drinks contain up to 7% carbohydrates and 200 mg of sodium, which helps to provide the necessary electrolyte and water balance.
The pro-tip is to drink small amounts of the drink frequently throughout your activity. Doing this helps prevent excess thirst while keeping blood sugar and glycogen balanced and sustains your sweat rate, ultimately advancing athletic performance.
Fats Should Be Avoided
It’s common to hear that eating fatty food is terrible and can lead to excessive weight gain. It may be true in some cases, but it’s essential to look at the source of fat and when you eat it. It’s all about choosing healthy fat sources and consuming them at the right time!
Eating healthy fats satisfies caloric energy needs and promotes growth and good performance. Sources include avocadoes, peanut butter, nuts, and seeds. Fatty fish like salmon and tuna are also great foods to add to your diet. Fat is needed to absorb fat-soluble vitamins like vitamin D and vitamin K.
The goal here would be to include fat content after physical activity, as they can serve as recovery and replenishing nutrients. Fats are great for producing hormones, which is vital during adolescence and puberty. The key is to still include fats in the diet, just not before game time, to avoid GI disturbances and sluggishness.
Don’t Eat Snacks
Snacks are typical fixtures in the life of the average child and teen. There are many warnings about snacks and how they may thwart appetite and lead to excessive weight gain, but this all depends on the type of snack. Snacking can be suitable for supporting nutrition; just be mindful of the kind of snack you enjoy.
The key is to choose healthy snacks like fruits, seeds, and nuts. Carrot sticks and apples are good choices, as are trail mixes or yogurt. Snacks can provide a fuel boost during the day, providing nourishment and curbing cravings.
The More Protein, The Better
Protein is necessary for energy and muscles, but you don’t have to give it all the power. We often hear athletes have more significant protein needs than less active individuals, but you don’t have to go overboard. You can have high-quality protein sources like eggs, meats like turkey or chicken, and nuts and dairy products during breakfast, lunch, or dinner.
Adequate protein consumption contributes to muscle building and repair and supports your endurance during the game and recovery after the match. However, most athletes meet their protein needs through a balanced diet, so you probably don’t need supplements and powders. Additionally, excessive protein intake can come with some risks, so be sure to aim for the recommended intake for your age and sport.
