Healthy nutrition is crucial for young athletes to support their growth, development, and athletic performance. A balanced diet provides the necessary macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to fuel their bodies and minds. Proper nutrition helps maintain energy levels, enhance performance, and reduce the risk of injuries and illnesses. A diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats provides essential nutrients for optimal body function.

Pre-Training and Pre-Game Nutrition
Before training or a game, young athletes need to consume meals that provide sustained energy. The focus should be on carbohydrates for energy, moderate protein for muscle repair, and minimal fats to avoid digestive discomfort. A balanced meal or snack consumed 2-3 hours before activity can significantly impact performance.

Pre-training/Pre-game meal examples:
• Jacket potato with cheese, tuna, or baked beans plus salad
• Whole grain pasta with marinara sauce and a side of lean chicken
• Brown rice with steamed vegetables and grilled fish
• Wholemeal sandwich with tuna, cheese, chicken, or peanut butter and salad
• Porridge with milk, honey, and raisins

Pre-training/Pre-game snack examples (if eaten closer to the activity):
• A banana with a tablespoon of peanut butter
• Greek yoghurt with honey and berries
• A small smoothie made with fruit, low-fat milk, and a handful of spinach

Game Nutrition
During games, staying hydrated and maintaining energy levels are critical. Sipping water throughout the game is essential to prevent dehydration. Young athletes might benefit from consuming easily digestible carbohydrates for extended games or tournaments to maintain energy levels.

In-game nutrition examples:
• Water breaks every 15-20 minutes
• Small bites of fruit like orange slices or apple wedges
• Sports drinks or gels (if the activity lasts longer than an hour and is intense)

Post-Training and Post-Game Nutrition
Recovery nutrition helps to replenish energy stores, repair muscle tissues, and rehydrate the body. Consuming a balanced meal or snack within 30 minutes to 2 hours after activity is ideal. This meal should include carbohydrates to replenish glycogen stores, protein to repair muscles, and fluids to rehydrate.

Post-training/Post-game meal examples:
• Large bowl of pasta with chicken or cheese and vegetables
• Grilled chicken with quinoa and roasted vegetables
• A stir-fry with tofu, mixed vegetables, and brown rice
• A bean and cheese burrito with a side of salad
• Wholemeal sandwich with lean meat, cheese, and vegetables

Post-training/Post-game snack examples (if a full meal isn't possible immediately):
• Fresh fruit
• Yogurt
• Chocolate milk
• A protein shake with fruit
• A small turkey and cheese wrap
• Cereal bars

The Big NOs for Young Athletes in Terms of Nutrition
Certain foods and dietary habits should be avoided to ensure optimal performance and health:
• Sugary Snacks and Drinks: These can cause rapid spikes and drops in blood sugar levels, leading to energy crashes.
• Fast Food and Processed Foods: These are high in unhealthy fats, salt, and sugar, which can lead to weight gain and decreased performance.
• Skipping Meals: This can lead to low energy levels and poor performance.
• Excessive Caffeine: This can lead to dehydration and jitteriness.
• High-fat and High-Fiber Foods Before Activity: These can cause digestive discomfort and sluggishness.
• Crash Dieting: Extreme calorie restriction can lead to energy deficits, poor performance, and growth issues.
• Overeating: Consuming excessive calories, especially from unhealthy foods, can lead to unwanted weight gain and negatively impact athletic performance.
• Relying on Supplements: Most young athletes do not need vitamin or mineral supplements if they consume a varied and balanced diet. Whole foods should be the primary source of nutrients.
Smoking and Vaping:
Reduced Performance: Both smoking and vaping can significantly impair physical performance by affecting lung function, cardiovascular health, and overall stamina.
Increased Injury Risk: The impaired healing process and reduced recovery rates increase the risk of injuries and prolong recovery times.
Long-term Health Risks: The long-term health consequences of smoking and vaping can lead to chronic diseases that not only end athletic careers prematurely but also reduce overall quality of life.