In recognition of National Nutrition Month, Guest Blogger and the Founder of Guided Nutrition Action, has provided his expert guidance on Energy Balance for Youth Athletes.
Introduction
In today’s fast-paced world, sports and athletics are a staple in the lives of many adolescents. More and more young individuals are participating in high levels of athletic competition in addition to traditional recreation. However, with the rise in participation, there has also been a growing concern about the energy balance and nutrition of adolescent athletes. Poor nutrition and inadequate energy balance can have a significant impact on the performance and overall health of young athletes.
Guided Nutrition Action (GNA) was founded with the purpose of addressing this rising issue. In this article, we will explore the concept of energy balance and its relationship with poor nutrition in adolescent athletes.
Understanding Energy Balance
Energy balance is the relationship between the energy intake (calories consumed) and energy expenditure (calories burned) of an individual. In simple terms, it is the balance between the amount of energy we consume and the amount of energy we use. When the energy intake is equal to the energy expenditure, the body is said to be in a state of energy balance. However, when there is an imbalance between the two, it can lead to various health issues. Each individual athlete has their own level of energy needs, based on their level of competition and personal sport goals. These goals will vary depending on multiple variables, such as time of season, career, training period, and acquired injury and recovery time
Poor Nutrition in Adolescent Athletes
Adolescent athletes are at a crucial stage of their physical and mental development. They require a balanced and nutritious diet to support their growth and athletic performance. However, due to various factors such as busy schedules, lack of knowledge, and peer pressure, many young athletes tend to have poor nutrition habits. This can lead to an imbalance in their energy intake and expenditure, which can have adverse effects on their health and performance.
Factors Contributing to Poor Nutrition in Adolescent Athletes
There are several factors that contribute to poor nutrition in adolescent athletes. Some of the common ones include:
- Busy Schedules: Many young athletes have a busy schedule, with school, training, and other extracurricular activities. This can make it challenging to find time to plan and prepare nutritious meals.
- Lack of Knowledge: Many adolescent athletes are not aware of the importance of proper nutrition and its impact on their performance. They may not know what foods to eat and when to eat them, leading to poor nutrition habits. The dietary energy value, again, is very individualized. Factors such as field position, purpose of training and its intensity, timing of micro and macro cycles, and varying amounts of time spent doing various sport related activities differentiate one individual from another. This echoes the importance of developing an individualized plan, tailored to the athlete.
- Peer Pressure: In the world of sports, there is often a pressure to maintain a certain body image. This can lead to unhealthy eating habits, such as restrictive diets or skipping meals, to achieve a certain weight or body shape.
Effects of Poor Nutrition on Adolescent Athletes
Poor nutrition can have a significant impact on the health and performance of adolescent athletes. Some of the effects include:
- Decreased Energy Levels: When an athlete’s diet lacks essential nutrients, they may experience a decrease in energy levels, making it difficult to perform at their best.
- Increased Risk of Injuries: Poor nutrition can lead to weak bones and muscles, making adolescent athletes more prone to injuries.
- Impaired Growth and Development: Adolescence is a critical stage of growth and development, and poor nutrition can hinder this process, leading to stunted growth and development.
- Decreased Athletic Performance: Nutrition plays a crucial role in an athlete’s performance. Poor nutrition can lead to decreased strength, endurance, and overall performance.
Tips for Maintaining Energy Balance and Proper Nutrition
To maintain energy balance and proper nutrition, adolescent athletes can follow these tips:
- Plan and Prepare Meals: It is essential to plan and prepare meals in advance to ensure that the athlete is getting the necessary nutrients. This can also help save time and avoid unhealthy food choices.
- Eat a Balanced Diet: A balanced diet should include a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
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Stay Hydrated: Adequate hydration is crucial for athletic performance. Adolescent athletes should drink plenty of water throughout the day and during training sessions.
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Seek Professional Guidance: Determining and meeting macronutrient needs for the individual athlete is essential for maximizing their fitness and support for success in their sporting events. It is always advisable to seek guidance from a registered dietitian or a sports nutritionist to create a personalized nutrition plan for an adolescent athlete.
Conclusion
In conclusion, energy balance and proper nutrition are crucial for the health and performance of adolescent athletes. Poor nutrition can lead to an imbalance in energy levels, increased risk of injuries, and impaired growth and development. It is essential for young athletes to understand the importance of maintaining a balanced diet and seek professional guidance to ensure they are meeting their nutritional needs. By following these tips, adolescent athletes can achieve optimal energy balance and improve their overall health and athletic performance.
GNA is focused on nutritional well-being through optimal individual customization. Contact us to receive an initial consultation that will be the first step towards gaining the fuel you need to empower you to exceed your goals.
Written by:
Gregory Annan Ms., CNC
Founder of Guided Nutrition Action
Visit www.guidednutritionaction.com for more information and to learn about services provided. Follow @guided.nutrition.action in Intstagram.
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References:
Manroe M, Thompson J. Energy requirements of the athlete: assessment and evidence of energy efficiency: In: Clinical Sports Nutrition. 5th Edition. Sydney, Aus: McGraw Hill; 2015: 114-163
Dobrowolski H, Karczemna A, Włodarek D. Nutrition for Female Soccer Players Recommendations. Medicina (Kaunas, Lithuania). 2020;56(1).
Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American
College of Sports Medicine: Nutrition and Athletic Performance. Canadian Journal Of Dietetic
Practice And Research: A Publication Of Dietitians Of Canada. 2016;77(1):54
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If this is your first visit to this blog, check out other useful articles for youth athletes, and aspiring student-athletes. Get a copy of the Secret Sauce for Youth Athletes for tips and recommendations on Nutrition, Hydration, Sleep and other topics important for the Body of a Youth Athlete. Available at Amazon, Barnes & Noble, and your other favorite online book stores.
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