1. Educate your child about the harmful effects of unhealthy
weight-loss practices and that too-rapid weight loss or by restricting
calories, lean muscle mass will be lost, which can negatively affect
athletic performance.
2. Remind your child that weight is not an accurate indicator of body fat or lean muscle mass.
3. Remember that gradual weight loss (not more than 1.5% of total body weight or 1 to 2 pounds each week) is best.
4. A 2,000 calorie per day diet is appropriate for most athletes divided divided between carbohydrates (55% to 65%), protein (15% to 20%) and fat (20% to 30%)
5. Consultation with a registered dietician with experience working with athletes is recommended.
5. For sports that do not require mandatory weigh-ins (e.g. gymnastics, swimming, track), your child's coach
should not be discussing weight or weight loss with your child or teen.
6. In sports with mandatory weigh-ins (wrestling, rowing), discourage harmful weight-loss practices, encourage competing at weight appropriate for their age, height, physique, and stage of growth and
development.
Training for and competing in endurance events like cross-country running and skiing, triathlons and bicycle racing significantly lowers muscle and liver glycogen stores. Muscle glycogen depletion is a well-recognized limitation to endurance performance. Athletes who train exhaustively on successive days must consume adequate carbohydrate and calories to prevent the cumulative depletion of muscle glycogen. Here are some nutritional recommendations for endurance athletes.
Like carbohydrates, protein-rich foods are also an important part of a
youth sports diet. While it is
true that young athletes have an increased need for protein due to the
demands of their sports and the fact they are growing, most tend to
consume more than they require.
Endurance sports athletes can improve performance by consuming a variety of carbohydrates during exercise and a balance of carbohydrates and protein after sports as part of a training and recovery diet.
Genetics plays a powerful role in why some athletes have so much trouble gaining weight (and keeping it on). Although you cannot change your child's genetics and their tendency to fidget, you can boost their calorie intake. Here are five tips on how to help your child bulk-up healthfully and save money in the process.