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.
Nutrition Needs
- Carbohydrates are needed to fuel the body. Complex carbohydrates are the best option, such as sweet potatoes, brown rice, and oatmeal.
- Be sure to eat enough protein to help support your muscles. Lean proteins are best such as chicken, turkey, fish, beans and dairy products like low-fat yogurt or cottage cheese.
- Your body absorbs protein from food much better than protein supplements like protein powder and protein bars.
- A well-balanced meal that includes fruits, vegetables, and whole grains, along with healthy fats like avocadoes is best.
- For more detailed nutritional information for your athlete check out this article.
- Limiting “junk food” and processed foods is always helpful.
- Do not take any supplements until you have spoken with your/your child’s provider.
- Never take any steroids, they are dangerous for a teen athlete
- For more information about the use of supplements and steroids check out this article.
Hydration
- Drinking water during the day as well as before and after a sporting event is key.
- An athlete should always drink more than the daily minimum goal which is one half your weight on pounds in ounces of water. So, an athlete that weighs 100lbs should drink at least 50 ounces of water per day.
- The more the better.
- Limit sports drinks, water works just as well.
- Avoid energy drinks, they can be dangerous due to the extreme amounts of caffeine in them.
Sleep/Rest/Recover
- Teens need 9 hours of sleep nightly. Adequate rest helps improve performance and decreases the risk of injury.
- Allowing for rest days in the training schedule is needed to help the body recover adequately.
- Proper recovery reduces the risk of overuse injury.
Injury Prevention
- Listen to your body and know your limits.
- Make sure to warm-up and cool-down. Stretching before bedtime is helpful for the muscles and for relaxation prior to sleeping.
- Be sure to follow the directions and guidance given by coaches and trainers.
- Focus on proper technique and strength training.
- Always wear proper protective gear.
- If your child has experienced a head injury, they need to be seen by a provider prior to returning to play.
Mental Health
- Taking part in exercise is healthy for the brain and body.
- Be sure to speak up if stress is getting in the way of enjoyment and fulfillment of the sport or life.
- Work on breathing techniques to calm the nerves and mental exercises like mindfulness.
- To avoid burn-out, try to balance your schedule of academics, sports, and other activities
Motivation and Goals
- Celebrate all successes no matter how small you may think they are.
- Set achievable goals to keep your motivation and confidence up.
- Setbacks and failures are part of learning and growing, think of them as helpful guides to improve performance in the future.
Social Aspects
- Taking part in a sport is a wonderful way to connect with friends, have fun and make memories.
- Having a support network of parents, coaches, and friends will help teen athletes during both good and tough times.
This publication was adapted from information within American Academy of Pediatrics Patient Education Handouts, Healthychildren.org, https://www.orthovirginia.com/blog/7-nutrition-tips-for-teenage-athletes/, and https://www.americansportandfitness.com/blogs/fitness-blog/teenage-athletes-special-care-for-our-aspiring-athletes
Reviewed by: TT D.O, AR D.O. | 02/2024