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As we come out of winter and leave behind our comfort eating habits, it’s time to refocus on nutrition – especially with Paris 2024 ramping up on our screens and the Paralympic Games right around the corner.
This global event spotlights the world’s best athletes, showcasing their peak physical performance and dedication. From Simone Biles leading Team USA to gold, to Pommel Horse hero Stephen Neodoroscik, the incredible athletes involved in the Olympics are truly awe-inspiring.
As for how these young athletes achieve such levels of excellence, the science is pretty clear; it all comes down to rigorous training, physical skill, psychological health, genetics and nutrition.
We asked Dr Dominique Condo from Deakin’s School of Exercise and Nutrition Sciences why nutrition is important for young athletes. Her work at the Centre for Sport Research, Institute for Physical Activity and Nutrition (IPAN) explores the athlete diet and the importance of proper nutrition to perform at the elite level.
Here, she shares her top 3 nutrition tips to help young athletes fuel their bodies for success.
‘Proper nutrition is key to unlocking an athlete’s full potential on the field, court, or track.’ says Dr Condo. She emphasises that proper nutrition is crucial for young athletes, whether they’re chasing gold or just looking to improve their performance in their chosen sport.
Young athletes require a well-balanced diet that provides the necessary nutrients to support growth, training, and recovery.
A well-balanced diet consists of carbohydrates for energy, proteins for muscle repair and growth, and fats for overall health. Hydration is also critical, as it affects both performance and recovery.
By focusing on good nutrition now, young athletes can set themselves up for future success.
Most young athletes recognise that eating a balanced diet is a critical part of their preparation for all their daily activities, from training for their chosen sport to concentrating at school, prepping for exams and hardcore gym workouts.
Phew! It’s no wonder that young athletes rely on nutritious meals containing carbs for slow-burning energy, protein for post-exercise muscle recovery and healthy fats, from sources like fatty fish and avocado oil, to support their overall wellbeing. A bonus side effect of these good fats is healthy skin, hair and nails. Talk about a win-win!
According to Dr Condo, it’s also important that young athletes add a variety of colourful fruits and veggies to their plate. This can give young athletes a competitive edge as fruits and veggies are packed with the vitamins and minerals necessary for sustaining their energy levels on and off the sports field.
For young athletes looking to improve overall nutrition, hydration is an important consideration.
Unfortunately, the widely recommended ‘8 glasses of water per day’ is unlikely to suffice. Increased sweat loss during exercise and factors such as body size, activity level, climate, and overall health can all affect an athlete’s hydration needs.
‘It’s important to understand the demands of the sport and individual factors, including thirst, that may impact hydration needs,’ advises Dr Condo.
‘Proper hydration should be tailored to these factors to ensure optimal performance and recovery.’
Hydration drinks have surged in popularity among athletes and everyday fitness enthusiasts. They’re easy to find, endorsed by fitness influencers and celebrities around the world and, let’s face it, they taste great.
However, these drinks often contain high amounts of sugar, caffeine, and artificial additives.
So, while sports drinks have their place in specific situations –such as during hot weather, long-duration, or very intense exercise events – the average young athlete would be better off sticking to water – the best choice for hydration.
Timing for pre and post recovery meals is critical for young athletes.
Dr Condo notes, ‘Meal timing is just as important as what the meal is made of. Eating a nutritious meal 2-3 hours pre-exercise or competition will allow for the food to be digested and able to be used as energy.’
She continues: ‘This meal should be higher in carbohydrates and bigger in volume. As we approach closer to the start time, topping up with a small carbohydrate snack (such as fruit or a muesli bar) can keep energy levels high.’
And what about after working out?
After training or a competition, Dr Condo advises athletes to consume a high protein and carbohydrate meal within an hour to promote recovery.
‘If you struggle to eat right after exercise, even having a smoothie or a flavoured milk is a great option,’ she recommends. ‘It helps to start recovery while the body cools down and is crucial for young athletes who have a busy training program.’
You may have heard the analogy; ‘You are what you eat!’
When athletes consume good, nutritious food, it can help keep them looking and feeling great.
Nutrients from food are essentially the building blocks of every cell in the human body and what young athletes put into their bodies can affect everything from how their body functions and defends against infection and disease, to their energy levels, mental focus and physique.
For young athletes trying to maintain a healthy body composition (that will benefit their sport), proper nutrition is essential for maximising performance, and it can also reduce the risk of injury and sickness.
Want to know more? Watch Dr Dominque share insights into how nutrition (and even pickle juice!) is used by athletes to enhance their sporting performance.
We’re all familiar with the recommendation to have five servings of fruits and vegetables a day (including an apple a day!) but young athletes have nutritional needs that go beyond this.
In the same way the right diet can make can athlete’s performance, poor nutrition can break an athlete’s performance, causing material reductions in their strength and endurance. In the sporting arena, inadequate nutrition can impair a young athletes’ mental focus and decision-making abilities which can affect their performance and lead to injuries.
Ultimately, good nutrition can elevate athletic performance whilst poor nutrition can significantly hinder it. For young athletes aiming to excel at an elite level, optimising nutrition is crucial for fuelling workouts and stay at the top of their game, whether at school, home or on the sporting field.
Senior Lecturer in Sports Nutrition, Deakin University
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