Disclaimer [ENGLISH]
Disclaimer: This material is for educational purposes only. You, the reader, assume full responsibility for how you choose to use it. It is not intended to provide medical advice, diagnosis or treatment, nor does it replace the advice or counsel of a doctor or health care professional. Reference to a specific commercial product or service does not imply endorsement or recommendation of that product or service by CPCMG.
Young athletes often try special diets and supplements to improve their athletic performance.
- Many of these products do not live up to their claims to increase strength, speed, and athletic skills.
- Dietary supplements are not tested and regulated like prescription drug products.
- Problems with safety, contamination, and quality are common with these products, even if purchased from a reliable source.
Rather than using supplements, athletes should focus instead on following the basics of proper hydration and sports nutrition. Both are crucial in supporting growth and athletic performance.
Protein
- Protein is essential for growth, energy, and tissue repair.
- Proteins contain the building blocks the body uses to recover after workouts and to repair injury.
- Athletic performance depends on muscle strength, and muscles are made of protein.
- Although athletes who are involved in strength and endurance training may need slightly more protein, it’s a mistake to think you can simply build up muscles by eating lots of protein.
- Exercise (specifically, strength training), not dietary protein, increases muscle mass.
- Athletes should be able to meet the need for more protein with a balanced diet instead of supplements.
- Protein intake should be spread throughout the day, especially in the 24 to 48 hours after a hard workout. A little bit of protein in the post-workout snack may also help with recovery.
- Good sources of protein include:
- Eggs/egg whites
- Low-fat dairy products like Greek yogurt or cottage cheese
- Lean meat (chicken, lean ground beef)
- Fish
- Edamame
- Beans
- Lentils
Carbohydrates
- Carbohydrates provide energy
- They contain the fuel the body needs to perform and also protect muscle tissue from breaking down.
- Athletes should have a carbohydrate-rich meal 3 to 4 hours before exercise and a high-carbohydrate snack about 1 hour before exercise.
- Good sources of carbohydrates include:
- Bread
- Bananas, apples, or other fruit
- Pasta
- Rice
- Beans
- Dried fruit
Examples of a post-workout snack
- Peanut butter and banana sandwich on whole wheat bread
- Smoothie (milk + fruit)
- Yogurt with berries
Hydration
- Don’t forget to stay hydrated!
- Athletes can lose body fluids very rapidly, so they must make sure they are always well hydrated.
- Thirst is not a good gauge of fluid needs and waiting until thirsty to drink can decrease athletic performance.
- Drink water during workouts, especially if longer than 45-60 minutes.
- Avoid sports drinks, which are high in sugar, unless working out for longer than 60 minutes.
This publication was adapted from information within American Academy of Pediatrics Patient Education Handouts and HealthyChildren.org.
Reviewed by: NM M.D., AR D.O. | 12/2023