Even though youngsters have abundant natural energy levels, eating healthily to maintain them while training and during a tournament is still important. By doing so, high-performance levels can be reached when most needed.
Therefore, it is important to implement certain nutritional strategies daily to replenish spent energy and store reserves. But what nutritional strategy works best? Read on to find out five of the best ways to maintain energy levels during a tournament.
Hydration
Every cell in the body requires water to function properly, and much of the body consists of it. In infants, 75 percent of body weight is water. Without it, the body cannot carry out vital biological processes, so good hydration is important for basic health.
Symptoms of dehydration include headaches, nausea, and fatigue. This is why young athletes’ fluid intake should be monitored and increased appropriately.
Children need to drink water before, during, and after tournaments. Pure fruit juices can also aid hydration, and the naturally occurring fruit sugars can help boost energy levels as well. Vegetable juices such as beetroot juice and carrot juice and smoothies can offer hydration and nutrition in an easily absorbable form.
Balanced Diet
A balanced diet supplies vitamins and minerals young athletes need to stay healthy. Eating sensibly can also provide the body with protein, fats, and complex carbohydrates that can all produce sustained energy throughout the day.
Sources of complex carbohydrates include vegetables like broccoli, cauliflower, and green beans. Brown rice, fruits, and whole-grain pasta are also great. Lean meats, Greek yogurt, and protein shakes can help athletes hit their protein goals, and fatty fish, olive oil, and avocadoes are rich in healthy fats.
Pre-Tournament Snacks
Before a tournament commences, young athletes should not be hungry or too full because this can affect performance and cause digestive issues.
This is where pre-tournament snacking becomes helpful. A snack before exercise should be light enough to keep hunger at bay and not make young athletes feel heavy and sluggish. So think nuts, seeds, fruit with yogurt, and peanut butter sandwiches.
Again, such snacks should supply protein, complex carbs, and healthy fats to maintain energy levels as needed.
Post-Tournament Recovery
Within an hour of tournament completion, young athletes shouldn’t wait until fatigue sets in before they take in nutrition. Promptly snacking and hydrating can prevent post-tournament energy slumps and boost post-tournament recovery.
Water, electrolytes, and even some sweet snacks such as dark chocolate that can help raise blood sugars quickly are good options.
Fiber
It is easy for the young to turn to sweets and treats as snacks between meals during the day. The odd treat is fine, but the majority of snacks eaten should provide the body with further nutrition and fuel for competitions that lie ahead. This includes pre-tournament and post-tournament snacking.
Furthermore, snacks and mealtimes should provide the body with plenty of fiber to help keep the digestive system healthy and prevent constipation.
Avoiding pastries and potato chips means the body isn’t overloaded with simple carbs and sugars that can cause digestive upset. These also cause blood glucose spikes, hunger, and weight and body fat gain.
High-fiber snacks are important for young athletes and should include fruits, vegetables, whole grains, nuts, and seeds.