University of Wisconsin - Extension

Young athletes - whether they play league soccer or pick-up baseball, do gymnastics or compete on the swim team, probably don't need special diets, mega-vitamins or sports drinks to perform well.

"Nutritional requirements for most kids who play sports are not all that different from what is recommended for all children - follow the Food Guide Pyramid," says University of Wisconsin nutrition outreach specialist Betsy Kelley. A balanced diet with a variety of foods from each food group will provide the energy and nutrients a young athlete needs.

The biggest additional need for young athletes is for water. Staying well hydrated is important for athletic performance, especially in warm weather.

"That's true for adults too," Kelley adds. "If you play sports, you need more water." Kelley says younger children may need to be reminded to drink when they are active because they don't always recognize when they are thirsty.

But, they don't need sports drinks.

"Water is better for hydration. You need to be drinking consistently when you are active outside all day. Kids playing in tournaments or at sports camps in summer may drink four or five liter bottles of fluids during the course of the day. If that fluid is a sports drink or soda, it gets expensive, and it can add up to a lot of calories," Kelley explains.

Kelley recommends that youthful athletes make carbohydrates the foundation of their diets. "Most teen athletes don't have to worry about carbo loading before a big game. That is more relevant for elite athletes who do endurance sports." Fruits (3 to 4 servings per day) and grains (9 to 11 servings per day) are good sources of carbohydrates.

Kelley also points out that everyone needs to eat a little fat. "Once the carbohydrates are gone, the body shifts to burning fat for more long lasting energy." Two to three servings of low-fat dairy products, and two to three servings of lean choices from the meat group, should provide enough fat but not too much.

Kelley says teen athletes don't need extra protein. "Most Americans already eat more protein that they need." Teens need more protein than adults because they're still growing, but if they're eating a balanced diet, the typical teen athlete doesn't need protein bars or powdered supplements.

Kelley says all adolescents - whether they are pushing their limits as athletes or not -- should make sure they get enough iron and calcium. The best sources of iron are lean meats, enriched grains, dry beans and green, leafy vegetables. For teens who play sports, calcium protects against stress fractures and increases bone density. Foods from the milk group are the best sources of calcium.

A big danger for teen athletes is being too busy for regular meals. They may have too many meals in the car or out with friends, Kelley adds. These meals are often not as nutritious as meals prepared at home or through a school lunch or breakfast program.

For more information about nutrition for young athletes, please check the following websites:

http://www.eatright.com/pr/press061496.html -- information about reports from The American Dietetic Association about nutrition for children and adolescents involved in organized sports.

http://www.ext.colostate.edu/PUBS/foodnut/09362.html -- nutritional advice for athletes.

Or look for Nancy Clark's "Sports Nutrition Guidebook," published in 1997, at your library or bookstore.