Having worked with hundreds of young athletes over the years, I can tell you without hesitation that one of the biggest challenges kids face is getting their nutrition in order. Most have no problem going to practice, or hitting the gym in hopes of becoming a better athlete, but making the right food choices on a consistent basis is an entirely different story. To be fair, a lot of this stems from the fact that young athletes often have to make these choices while hanging out with friends, or in places where they won't necessarily have access to the types of foods, and beverages they need to keep healthy and fit. So, realizing what a slippery slope eating right can be for today's busy teens, I've put together a list of five of the biggest nutritional pitfalls that young athletes fall victim to. In reading them over, I'm sure you'll find that making a few simple changes can produce some rather noticeable results. At the very least, I hope they'll help you appreciate the tremendous impact things like eating a good breakfast, cutting down on sugar, and making sure you're properly hydrated can make.
4. Over-reliance on nutritional supplements and meal replacements:
We could probably write an entire book on this topic alone. To keep it brief though, the main point I want to make here is that a supplement, by definition, is something added to an existing entity to make it whole. In this case, the existing entity being your daily diet. No supplement, despite how well it's marketed, or which pro athlete endorses it, will do you any good if the rest of your diet is a mess. I don't care if it's creatine, protein powders, energy bars, or what, if you regularly eat like a billy-goat, it will do absolutely nothing to improve your health, or performance. You can't skip breakfast, drink next to no water and live off the dollar menu at McDonald's and think that huge tub of "Muscle Extreme" you just bought is going to do anything for you!
Trust me, if you implement the advice in this article on a consistent basis, you'll be absolutely amazed by how much better you'll feel and perform. Just worry about getting your diet in order first, before you start thinking about what you can "take" to give you that extra edge. Not that all supplements are a complete waste, mind you. There are actually a few, that when combined with the recommendations provided here can be extremely beneficial. These include a good multi-vitamin/ mineral supplement, fish oils (for essential fats that you're likely not consuming enough of through food) and probiotics to help ensure proper digestion/ immune system function. These substances are completely safe, and can be added to your existing regimen right away. They may not receive as much notoriety as their "performance enhancing" counterparts, but they can really help fill in the holes in the typical teenage diet.
5. Failing to set up your meals in advance:
I know you're going to think I'm nuts with this next tip, but the truth is that it really can make that big of a difference. Taking the time the night before a practice, game, or even just going to school, to set up a meal and a few healthy snacks is literally, pardon the pun, a recipe for success. Having your own foods with you automatically eliminates the need to make bad choices by "just grabbing something" at a deli, or fast food restaurant. Packing a sandwich, some fresh fruit and yogurt and a couple of waters in a small cooler can keep you set for hours. There are also all sorts of non-perishable snacks that you can just toss right in your school/ sports bag. Things like nuts, granola bars (just watch the sugar content- ideally no more than 4-5 grams per 100 calories) and even those little boxes of horizon milk (which require no refrigeration before opening), can provide you with some nutrient rich snacks any time throughout the day.
The take home message here is that nutrition has a much bigger impact on health and performance than you know. In fact, most experts agree it’s to get the most out of sports practices and training! Imagine, with just a little extra effort, you can learn to avoid these common mistakes that so many young athletes fall victim to. And the best part is, not only will you start seeing a difference in the way you play, but more importantly, you'll be establishing good habits you can carry with you throughout your life.
**Remember to
1. Always plan ahead for what you are going to eat
2. Obtain adequate amounts of protein
3. Work on Flexibility
4. Supplement your diet with a fish oil and multi-vitamin
Let me know if I can help. Email me at architechsports@gmail.com
704-900-8960
God Bless,
Alan Tyson, Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist