HEALTHY HAPPY KIDS - PARENTS GUIDE TO WHAT MATTERS MOST

DOWNLOAD

Blog

Young Athletes Nutrition: Trends and Tips from Kelly Jones

 Kelly Jones, a board-certified specialist in sports dietetics, owner of KJN (Kelly Jones Nutrition), and Student Athlete Nutrition discusses the trends and her tips for young athletes nutrition.

More and more kids are playing sports and getting a lot of physical activity. From soccer to elite rowing and swimming, young athletes nutrition plays a significant role in their performance and overall health.

As a mom of athletes, author and pediatric dietitian, I asked Kelly Jones on The Nourished Child podcast. With extensive experience working with collegiate and pro athletes, active professionals, and fitness-focused families, Kelly shares her wealth of knowledge. As a former Division I athlete and a mom of two, she is passionate about empowering others with proper nutrition to fuel their busy lives.

young athletes nutrition with kelly jones

Key Trends in Sports Nutrition

Jill Castle: Kelly, you work with a diverse range of athletes, from collegiate to pro, and even young kids. Can you share some of the current trends in sports nutrition that you’re observing?

Kelly Jones: Absolutely. Despite the progress in sports nutrition education, several trends persist:

  1. Low-Carb Diets: Despite being debunked, low-carb diets continue to be a topic of discussion. Mostly focused on lean meats and vegetables, these diets are often void of whole grains and this can affect athletic performance negatively.
  2. Protein Intake: Questions about protein amounts, safety of protein powders, and timing of meals are very common. What are the right times for protein? What are the right foods? What’s the best way to ensure optimal protein intake?
  3. Energy Drinks: More parents and athletes are concerned about energy drinks, especially those marketed to appear less harmful than they are. Parents are concerned about the risk of injury and proper hydration, especially with an energy drink.

The Problem with Energy Drinks 

Jill Castle: Let’s dive into energy drinks. What do you mean by “energy drinks in disguise,” and what should parents be aware of?

Kelly Jones: Energy drinks “in disguise” look like regular sports drinks or hydration drinks but contain stimulants and other ingredients that aren’t suitable for young athletes. For example, Prime has both sports drink and energy drink versions, and they look almost identical. Celsius is another popular drink fraught with confusion about its suitability for drug-tested athletes.

Parents and athletes need to recognize these “in disguise” energy drinks. A product might have caffeine and other undisclosed functional ingredients under the ingredient label “proprietary blend” and may negatively affect an athlete’s health and peak sports performance.

Understanding the Role of Carbohydrates for Young Athletes

Jill Castle: Carbohydrates have been a controversial topic in nutrition for years. Can you explain their importance for athletes?

Kelly Jones: Carbohydrates are the most efficient and preferred energy source for both muscles and the brain, especially complex carbohydrates, like whole-grain breads. Especially for student athletes, carbs are critical for maintaining energy levels during school and practice and should be included as part of a healthy diet.

Carbs need to be consumed evenly throughout the day in a well-balanced diet. This helps young bodies replenish muscle glycogen stores and keep the brain functioning optimally. A variety of foods contain carbohydrate, including granola bars, fresh fruit, and low-fat milk.

There’s a misconception that carbs turn directly into fat, but in reality, they help regulate blood sugar and store energy in muscles. This is particularly important for high-intensity sports that require quick energy.

Tackling Myths About Protein

Jill Castle: Protein is another area of focus. What should parents know about protein consumption for young athletes?

Kelly Jones: Protein is essential for muscle repair and growth, especially for athletes. It’s crucial to distribute protein as part of nutritious meals and evenly throughout the day. This consistent supply helps maximize muscle protein synthesis (AKA muscle building), promoting better performance and recovery, as well as helping athletes meet their nutritional needs.

While many are aware of the need for protein, there’s often confusion about the amounts and the safety of protein supplements. Generally, whole food sources of protein are preferred, like lean meat, dairy products, or peanut butter, but protein powders can play an important role and be a convenient option if used correctly. The key is balance and ensuring that teen athletes get a variety of good sources of protein.

Ensuring optimal nutrition for adolescent athletes involves understanding and addressing common trends and misconceptions. Carbohydrates and protein are vital for maintaining energy levels and promoting muscle growth, while energy drinks often pose hidden risks. By staying informed, parents and coaches can help young athletes reach their full potential.

Resources:

There’s more to learn about sports nutrition for young athletes! Listen or watch this episode of The Nourished Child podcast!

Last Post

6 Fresh Tips for Handling Halloween Candy in a Healthy Way

Next Post

How to Help Kids Sleep Better: Interview with Kendall Hampton

Jill Castle, MS, RD

I like empowering parents to help their children and teens thrive at every size with realistic advice centered on healthful habits around food, feeding, nutrition and health behaviors. As a pediatric dietitian and author, my goal is to share strategies and realistic advice to help you raise a healthy and happy child through my articles and podcast.