Nutrition for Adolescent Athletes

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Introduction:

Welcome to this week’s newsletter, where I will discuss Nutrition for Adolescent Athletes.

Inspired by a recent re-listen of my We Do Science Podcast interview with Dr Marcus Hannon and the excellent research article by Dr Ben Debrow on this topic, in this post, I will cover the key areas, such as the importance of nutrition for adolescent athletes, the role of stakeholders in managing younger athletes, and the implementation of body composition assessments within the context of athlete stage of development and their nutritional preparation skills.

The Importance of Nutrition for Adolescent Athletes

Adolescent athletes have unique nutritional needs due to their rapid growth and development and increased energy expenditure during training and competition. Proper nutrition is also essential for optimal performance, recovery, and overall health.

A balanced diet that includes a variety of nutrient-dense foods is therefore important. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Carbohydrates are particularly important for all athletes, youths and young adults, as they provide the energy needed to support physical training, performance, recovery, cognitive functions and overall growth and development.

Fluid and Energy Needs for Adolescent Athletes

The American College of Sports Medicine (ACSM) recommends that adolescent athletes consume fluids before, during, and after exercise to maintain optimal hydration. The amount of fluid needed will depend on the individual athlete's body weight, sweat rate, and the duration and intensity of their activity.

Determining the individual energy requirements of adolescent athletes can be challenging, as various factors, including age, sex, body composition, training and competition schedule, and other factors influence it. Using adult-based equations to predict resting metabolic rate (RMR) in adolescent athletes is not recommended, as these have been shown to underestimate energy expenditure compared with indirect calorimetry.

To ensure that adolescent athletes meet their energy needs, it is important to monitor their growth and development, as well as their training and competition schedule. Young athletes should be encouraged to consume a balanced diet that includes a variety of nutrient-dense foods and adequate amounts of carbohydrates to support their energy needs.

In addition to a balanced diet and adequate hydration, adolescent athletes may benefit from sports supplements, such as protein powders, creatine, and caffeine. However, these supplements should be used cautiously and under the guidance of a qualified healthcare professional, sports dietitian or sports nutritionist.

It is also important to note that adolescent athletes may be at risk for relative energy deficiency in sport (RED-S), which occurs when an athlete's energy intake is insufficient to meet the demands of their training and competition. This can lead to a range of adverse health outcomes, including impaired growth and development, menstrual dysfunction in females, and increased risk of injury.

Macro and Micronutrient Needs for Adolescent Athletes

In addition to fluid and energy needs, adolescent athletes also have unique macro and micronutrient needs that must be carefully considered to support their growth, development, and athletic performance.

Macronutrients, including carbohydrates, proteins, and fats, provide the energy to support physical activity and exercise. Carbohydrates are particularly important for adolescent athletes, as they provide the primary fuel source for high-intensity exercise. The ACSM recommends that adolescent athletes consume a diet that provides 45-65% of total calories from carbohydrates, depending on their sport and training schedule.

Protein is also important for adolescent athletes, supporting muscle growth and repair. The ACSM recommends that adolescent athletes consume 1.2-1.4 grams of protein per kilogram of body weight per day, depending on their sport and training schedule.

Fats are also an important energy source for adolescent athletes and should make up 20-35% of total calories. It is important to choose healthy sources of fats, such as nuts, seeds, avocados, and fatty fish.

In addition to macronutrients, adolescent athletes also have unique micronutrient needs that must be carefully considered. Without clinical symptoms, depleted iron stores are observed frequently in studies conducted on adolescent athletes (particularly endurance competitors). Interpreting one-off measures of iron status markers (e.g., serum ferritin) in developing athletes should be done with caution for several reasons: (1) cut-off values for ferritin are not standardised in studies of young athletes, (2) athletes generally have lower levels of ferritin than non-athletes, (3) sex differences are observed in ferritin levels, and (4) ferritin levels can be influenced by factors such as inflammation and infection.

Calcium is also important for adolescent athletes, as it is needed for bone growth and development. The ACSM recommends that adolescent athletes consume 1300 milligrams of calcium daily, which can be obtained from dairy products, leafy green vegetables, and fortified foods.

In addition to iron and calcium, adolescent athletes may also have unique micronutrient needs based on their sport and training schedule. For example, athletes who train indoors may be at risk for vitamin D deficiency. In contrast, athletes who follow a vegetarian or vegan diet may need to monitor their vitamin B12 and iron intake carefully.

Body Composition Assessments

Body composition assessments can be a valuable tool for monitoring the growth and development of adolescent athletes, as well as their nutritional preparation skills. However, it is important to consider the athlete's development stage and individual needs when implementing body composition assessments.

For example, skinfold measurements may not be appropriate for younger athletes who have yet to develop subcutaneous fat. At the same time, bioelectrical impedance analysis (BIA) may not be accurate for dehydrated athletes or with a high level of muscle mass. Dual-energy X-ray absorptiometry (DXA) is considered the gold standard for body composition assessment, but it may only be practical or cost-effective for some athletes.

When implementing body composition assessments, it is important to consider the athlete's individual needs, goals, and stage of development. For example, younger athletes may benefit from a focus on overall health and wellness, while older athletes may benefit from a focus on body composition and performance.

In addition to body composition assessments, it is important to consider other factors that can impact adolescent athletes' physical and mental development, such as sleep, stress, and mental health. Coaches and parents should work together to create a supportive environment prioritising young athletes' overall health and well-being.

The Role of Stakeholders in Managing Younger Athletes

The pathway to top-level sports performance is complex and rarely forecasted by junior-level success. As such, stakeholders involved in managing younger athletes are responsible for prioritising sound physical and mental development while integrating principles of sports nutrition success. The responsibility for providing appropriate nutrition care to developing adolescent athletes is shared among sporting organisations, coaches, parents, teachers, and athletes.

Sporting organisations are critical in promoting healthy nutrition practices among adolescent athletes. They can provide education and resources to coaches, parents, and athletes on the importance of proper nutrition for athletic performance and overall health. Sporting organisations can also establish policies and guidelines for nutrition practices, such as providing healthy food options at sporting events and prohibiting performance-enhancing substances.

Coaches are also important stakeholders in managing younger athletes. They can guide and support athletes on proper nutrition practices, such as encouraging the consumption of nutrient-dense foods and fluids before, during, and after exercise. Coaches can also monitor athletes for signs of dehydration, heat illness, and other nutrition-related issues and refer them to a qualified healthcare professional or sports dietitian/nutritionist as needed.

Parents and guardians also play a critical role in managing the nutrition of younger athletes. They can provide healthy meals and snacks at home and encourage their children to choose healthy food when eating away from home. Parents can also monitor their child's growth and development and work with coaches and healthcare professionals to ensure their child's nutrition needs are met.

Teachers and school administrators can also play a role in promoting healthy nutrition practices among adolescent athletes. They can provide education and resources on proper nutrition practices and work with coaches and parents to ensure athletes can access healthy food options at school and during sporting events.

Finally, adolescent athletes are responsible for prioritising their nutrition needs. They can work with coaches, parents, and healthcare professionals to develop a nutrition plan that meets their needs and goals. Adolescent athletes can also educate themselves on proper nutrition practices and make healthy food choices when eating away from home.

Practical Recommendations

In addition to the specific recommendations outlined in the previous sections, several practical recommendations can help support adolescent athletes' physical and mental development. These include:

- Encouraging young athletes to eat various nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

- Providing young athletes with appropriate hydration before, during, and after exercise to maintain optimal performance and recovery.

- Developing individualised nutrition plans that meet each athlete's unique needs in collaboration with coaches, parents, teachers, and healthcare professionals.

- Providing education and resources on proper nutrition and hydration to young athletes, coaches, and parents.

- Implementing policies and guidelines to promote healthy eating habits and discourage using performance-enhancing substances.

- Encouraging young athletes to participate in fun and engaging activities related to nutrition and cooking, such as cooking/recipe/tasting competitions.

By implementing these practical recommendations, coaches and parents can help young athletes develop healthy eating habits and a positive relationship with food and their bodies.

Conclusion

Optimising adolescent athletes' physical and mental development requires a collaborative effort from all stakeholders involved in managing younger athletes. This includes prioritising sound physical and mental development, integrating the principles of sports nutrition success, and implementing appropriate body composition assessments. While dietary supplements may have potential benefits, it is important to recognise the potential risks and prioritise proper training, nutrition, and rest regimens. Stakeholder involvement is crucial in advocating for appropriate nutrition care, and implementing body composition assessments requires careful consideration of athlete'’ stage of development and nutritional preparation skills.

Take-Home Messages

1. Adolescent athletes have unique nutritional needs due to their rapid growth and development and increased energy expenditure during training and competition.

2. Proper hydration is essential for optimal performance and recovery in adolescent athletes.

3. Adolescent athletes require a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

4. The energy needs of adolescent athletes can vary widely depending on their age, sex, body composition, training and competition schedule, and other factors.

5. Body composition assessments can be a valuable tool for monitoring the growth and development of adolescent athletes. Still, it is important to consider the athlete's development stage and individual needs when implementing these assessments.

6. Coaches and parents should work together to create a supportive environment that prioritises young athletes' overall health and well-being.

7. Encouraging young athletes to eat various nutrient-dense foods, providing appropriate hydration, and developing individualised nutrition plans are all essential steps in supporting adolescent athletes' physical and mental development.

8. Practical recommendations such as providing education and resources on proper nutrition and hydration, implementing policies and guidelines to promote healthy eating habits, and encouraging young athletes to participate in fun and engaging activities related to nutrition and cooking can also help support the development of adolescent athletes.

That’s it for today! I hope you found this of interest and value.

Have a great week, and see you next week for another edition of Fueling Greatness, in which we will continue to explore key topics in sport and exercise nutrition and unpack the “science-to-application” to help you achieve your performance, body composition and well-being goals.

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