{"id":28264,"date":"2021-10-20T15:57:13","date_gmt":"2021-10-20T19:57:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28264"},"modified":"2021-10-20T15:57:13","modified_gmt":"2021-10-20T19:57:13","slug":"nutrients-youth-athletes-need","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-youth-athletes-need\/","title":{"rendered":"6 Nutrients Youth Athletes Need More Of"},"content":{"rendered":"<p class=\"p1\">Not only are sports a wonderful way to teach kids teamwork, resilience, and strong social skills, but the regular exercise involved comes with a <a href=\"https:\/\/www.cdc.gov\/healthyschools\/physicalactivity\/facts.htm\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">slew of health benefits<\/span><\/a>, including a reduced risk of obesity, type 2 diabetes, heart disease, and cancer.<\/p>\n<p class=\"p1\">Regardless of their activity level, all children require proper nutrition for optimal health, but the physical demands on young athletes make it even more essential that they get adequate nutrition. \u201cWhen a child is in athletics, they have an increased amount of energy expenditure, so parents must account for this to keep the child from losing weight and to provide enough nutrients to ensure adequate growth and recovery from the workouts and practices,\u201d explains nutritionist Roger E. Adams, Ph.D., owner of <a href=\"https:\/\/eatrightfitness.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">eatrightfitness<\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Whether your child participates in formal sports or simply has a high level of physical activity, make sure their diets are rich in the following six nutrients. (Keep in mind that kids of different ages need various nutrients in different amounts, so check in with their pediatrician or a dietitian if you have questions about your kid\u2019s individual needs.)<\/p>\n<h2 class=\"p1\"><b>1. Carbohydrates<\/b><\/h2>\n<p class=\"p1\">Carbohydrates are one of the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6571232\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">main energy sources for athletes<\/span><\/a> of any age, and not getting enough can lead to sluggishness and a decrease in performance, notes American Academy of Pediatrics spokesperson <a href=\"https:\/\/phoenixchildrens.org\/find-a-doctor\/gary-e-kirkilas-do\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Gary Kirkilas<\/span><\/a>, M.D., a pediatrician at Phoenix Children\u2019s Hospital.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Both types of carbohydrates\u2014simple (think fruit) and complex (think whole grains and starchy vegetables)\u2014can come in handy for young athletes. \u201cSimple carbohydrates are great immediately after practice to help the body quickly restore its energy sources, while complex carbohydrates provide young athletes with sustained energy that is particularly helpful during long practices or for endurance activities like running,\u201d Kirkilas says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-workout-snacks-trainers-love\/\" target=\"_blank\" rel=\"noopener\">5 Post-Workout Snacks Trainers Rely On To Refuel<\/a><\/strong><\/p>\n<p class=\"p1\">Not just any carb-containing foods will do, though. \u201cAvoid carbohydrate sources that only contain processed simple carbohydrates like high-fructose corn syrup, which are typically found in candy and lower-quality energy bars\u2014not only because they\u2019re void of nutritional value, but also because they cause quick spikes in blood glucose levels followed by a crash down, leaving athletes without any energy in the end,\u201d explains Kirkilas.<\/p>\n<p class=\"p1\">A good rule of thumb is for 50 to 60 percent of your child\u2019s calories to come from carbohydrate sources, he suggests. \u201cA typical young adolescent male athlete requires about 2,800 calories per day, while the average adolescent female athlete requires about 2,200,\u201d he notes. For male athletes, 55 percent of calories from carbs per day comes out to 385 grams total. For female athletes, that\u2019s just slightly more than 300 grams.<\/p>\n<h2 class=\"p1\"><b>2. Protein<\/b><\/h2>\n<p class=\"p1\">Since <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a> is needed for many bodily functions, including muscle maintenance, recovery, and growth, as well as immune support, it\u2019s a vital nutrient for young athletes. In fact, when <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK214999\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">protein intake is inadequate<\/span><\/a>, growth reduction, delays in sexual maturation, and reduced lean growth mass may occur, according to <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">The Vitamin Shoppe nutritionist<\/span><\/a> Brittany Michels, R.D.N.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Since youth athletes need slightly more protein than their inactive peers, Kirkilas recommends they get at least 10 percent of their total calories from protein.\u00a0If your active teen needs <a href=\"https:\/\/www.eatright.org\/food\/nutrition\/dietary-guidelines-and-myplate\/how-many-calories-does-my-teen-need%23:~:text=Calorie%2520needs%2520are%2520often%2520higher,of%25202,200%2520calories%2520a%2520day.\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">2,500 calories per day<\/span><\/a>, for example, that means they\u2019ll want to consume at least 62 grams of protein per day. Michels recommends splitting that up as evenly as possible amongst snacks and meals. If your young athlete eats three meals and two snacks per day, that could be 15 grams of protein at each meal plus 10 grams of protein at each of those snacks.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Great protein sources for young athletes include meat, poultry, fish, eggs, nuts, beans, legumes, seeds, dairy, and soy products (such as tofu), suggests Michels.<\/p>\n<h2 class=\"p1\"><b>3. Healthy fats<\/b><\/h2>\n<p class=\"p1\">Though fats have traditionally gotten a bad rap, they are an essential source of nutrition and energy, making them a nutrient youth athletes often need more of. \u201cAs with carbohydrates, not getting enough healthy fats will leave athletes sluggish and not performing at their optimum,\u201d warns Kirkilas.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">He recommends that young athletes aim to get about 25 percent of their calories from healthy fats, ideally those from plant sources, like avocados or nuts, as well as cold-water fish like salmon or tuna (which provide <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">omega-3s<\/a>). To promote your athlete\u2019s performance and overall health, avoid fats found in fried, processed foods (saturated, trans, and omega-6 fats) as much as possible.<\/p>\n<h2 class=\"p1\"><b>4. Calcium<\/b><\/h2>\n<p class=\"p1\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">Calcium<\/a> is important for bone health, normal enzyme activity, and muscle function, explains functional nutritional therapy practitioner <a href=\"https:\/\/www.tansyrodgers.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Tansy Rodgers<\/span><\/a>, F.N.T.P. \u201cNot only does calcium help decrease potential stress fractures and muscle cramps in young athletes, but it also helps their bodies grow and develop properly.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Also key to know: Calcium can be <a href=\"https:\/\/academic.oup.com\/jn\/article-abstract\/78\/1\/78\/4776164?redirectedFrom=PDF\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">lost through heavy sweating<\/span><\/a>, making it extra important for young athletes to get at least their daily recommendation for calcium. Children ages one to three need 700 milligrams per day, kids ages four to eight need 1,000, and those between ages nine and 19 need 1,300, per the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">National Institutes of Health<\/span><\/a> (NIH).<\/p>\n<p class=\"p1\">Milk, yogurt, and cheese are all high in calcium\u2014but they\u2019re not your only options. Plant-based sources also include sunflower seeds, broccoli, broccoli rabe, kale, sweet potatoes, oranges, and white beans, Michels notes.<\/p>\n<h2 class=\"p1\"><b>5. Iron<\/b><\/h2>\n<p class=\"p1\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron\" target=\"_blank\" rel=\"noopener\">Iron<\/a>, which delivers oxygen to the organs and tissues and increases blood volume and lean muscle mass, is crucial for growth and development\u2014two things that happen rapidly during childhood and adolescence.<\/p>\n<p class=\"p1\">Children ages two through 11 need between 11.5 and 13.7 milligrams of iron per day, while those ages 12 to 19 only require 15.1 milligrams per day, according to the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">NIH<\/span><\/a>. That said, young athletes should aim for slightly more due to the fact that sweat can contribute to iron loss, notes Michels.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">\u201cAthletes, particularly menstruating female athletes, vegetarians, and distance runners should also be screened periodically to assess their iron status,\u201d she says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-not-enough-iron\/\" target=\"_blank\" rel=\"noopener\">6 Signs You&#8217;re Not Getting Enough Iron<\/a><\/strong><\/p>\n<p class=\"p1\">To help your active kid meet their needs, make sure foods such as eggs, dark, leafy greens, shellfish, fortified whole grains, red meat, turkey, liver, legumes, pumpkin seeds, and quinoa make regular appearances on their plate.<\/p>\n<h2 class=\"p1\"><b>6. Vitamin D<\/b><\/h2>\n<p class=\"p1\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a> is an essential nutrient that plays many important roles in the body, one of which is supporting <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">proper calcium absorption and balance<\/span><\/a>.<\/p>\n<p class=\"p1\">\u201cAs children and young athletes place more stress on their growing skeletal system, making sure those bones are strong is critical\u2014and vitamin D helps with that,\u201d says Rodgers. \u201cIf children do not get enough vitamin D, they could experience bone tenderness, increased bone fractures, muscle cramps, and impaired growth.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">While recommendations for vitamin D vary depending on geographical location and ethnicity, the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">NIH<\/span><\/a> recommends 600 IU for children and adults under age 70. <a href=\"https:\/\/academic.oup.com\/jcem\/article\/96\/7\/1911\/2833671\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">The Endocrine Society<\/span><\/a>, meanwhile, suggests kids may need 1,000 IU per day to maintain more optimal blood levels. Work with your pediatrician or a dietitian to monitor your child\u2019s levels and adjust their intake accordingly.<\/p>\n<p class=\"p1\">\u201cSun exposure is a good way to get vitamin D, but when you don&#8217;t have that, you can get it from foods such as oily fish (salmon, sardines, herring, and mackerel), red meat, liver, egg yolks, mushrooms, and fortified foods,\u201d says Rodgers. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/children-s-health\/children-s-supplements\">Supplements<\/a> can also provide vitamin D when sun exposure and foods fall short.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not only are sports a wonderful way to teach kids teamwork, resilience, and strong social skills, but the regular exercise involved comes with a slew of health benefits, including a reduced risk of obesity, type 2 diabetes, heart disease, and cancer. Regardless of their activity level, all children require proper nutrition for optimal health, but<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-youth-athletes-need\/\">Read More <span class=\"screen-reader-text\">6 Nutrients Youth Athletes Need More Of<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":28268,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[],"class_list":["post-28264","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Nutrients Youth Athletes Need More Of | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Does your child participate in sports or live a highly active lifestyle? 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