Young athletes have a particular need for nutrition and rest. Even though their occupation and activity are similar to that of adult athletes, young athletes should receive food adequate to their individual needs. The needs of young athletes are because they are in a phase of active growth, and some of their body functions differ from those of adults. Therefore, nutrition and rest should ensure their optimal growth and development. This paper aims to discuss the topic of the importance of nutrition and rest in younger athletes.
According to scientists, the main differences in nutrition and rest are due to gender, current maturity status, growth and maturation rates, physiological and metabolic capabilities, and sports and exercise needs (Hannon et al., 2019). These factors are interrelated, and nutritionists who design nutrition for young athletes need to understand the nature of this connection. In particular, young athletes spend more energy on movement, which requires additional replenishment of energy reserves through food (Hannon et al., 2019). Further, they experience a decrease in glycogen stores and a decrease in glycolytic capacity. Younger athletes rely more on exogenous carbohydrates, which should be consumed during moderate to high-load exercise. Finally, younger athletes have less thermoregulatory and perspiration capabilities, so they need to drink plenty of fluids during exercise.
In general, scientists have identified the main areas in which young athletes should adhere to specific dietary recommendations. The main difference is that young athletes consume most of the nutrients and energy from food, and for them, the use of nutritional supplements is less effective. In particular, nutritionists should make sure that young athletes have sufficient energy availability since as their bodies grow, they need the energy to synthesize tissue (Hannon et al., 2019). The rapid depletion of glycogen leads to fatigue in endurance training, so young athletes should consume enough carbohydrates, which will allow them to recover more easily during periods of rest. Younger athletes should consume dietary fat (for the absorption of fat-soluble vitamins and as a food source) and omega-3 and omega-6 fatty acids. It is recommended to take the amino acids leucine, isoleucine, and valine to facilitate muscle protein synthesis (Hannon et al., 2019). Athletes also need to take in enough fiber, micronutrients, calcium and vitamin D, iron, and fluids.
Scientists note that often young athletes and coaches demonstrate insufficient knowledge about nutrition. According to the results of a study in which 156 men and 156 women took part, 73% (± 9%) of athletes and 81% (± 9%) of coaches answered the questions about nutrition correctly (Heikkilä et al., 2018). It can be assumed that young athletes experience a high level of awareness deficiency. Therefore, the education of young athletes is a critical component of success and a guarantee that they will adhere to proper nutrition and proper rest and recovery regime. Coaches should also receive additional training sessions, as they are a source of knowledge for athletes (Heikkilä et al., 2018). According to the researchers, the topics of endurance nutritional recommendations and dietary supplements were the most challenging.
Other scientists have studied different ethical positions in assessing the acceptability of nutritional supplements in sports. The study involved 107 adolescent athletes, 157 adults, including 44 non-athletes and 94 amateur athletes, and 19 professional athletes (Fruchart et al., 2019). Participants were asked about the acceptability of 36 scenarios constructed by combining various opinion-determining information signals. As a result, scientists have identified two different ethical positions depending on age. Remarkably, 61% of adolescents considered supplementation acceptable, with minor health implications, a favorable coach attitude, and a high expectation of short-term success (Fruchart et al., 2019). At the same time, 70% of adults believe that nutritional supplements are acceptable only if the adverse health effects are minor. Therefore, younger athletes showed a more balanced stance on supplementation than older athletes.
Another nutritional research for adult athletes looked at the effects of a balanced diet on recovery and rehabilitation. According to scientists, rehabilitation nutrition after an injury is similar to sports nutrition (Papadopoulou, 2020). Exceptions are the risk or presence of sarcopenia, malnutrition, or dysphagia (Papadopoulou, 2020). Remarkably, nutritional rehabilitation is combined with reduced exercise training and, like sports nutrition, should provide good long-term dietary status for the athlete and improve endurance. Scientists also found that energy consumption should be above 25-30 kcal/kg body weight to combat sarcopenia; the diet should include micronutrients and macronutrients (Papadopoulou, 2020).
According to scholars, maintaining muscle mass without gaining fat is a significant problem for injured athletes. The diet must be very precise and consider that the simultaneous intake of carbohydrates and proteins slows down muscle breakdown and atrophy. Scientists recommended long-term intake of omega-3 fatty acids, which increases the body’s sensitivity to amino acids necessary for the breakdown of proteins. Given these observations, similar studies should be conducted for young athletes, considering differences in health, athletic load, and growth and maturation processes.
Thus, the topics of the importance of nutrition and rest in younger athletes were discussed. Young athletes have critical differences in body needs, so their diet should be tailored according to their age, gender, current maturity status, growth and maturation rate, physiological and metabolic capabilities, and sports and exercise needs. Scientists paid particular attention to the importance of educating athletes about proper diet. The ethical attitude of young athletes to nutritional supplements was also reviewed. No less important from the point of view of scientists is the diet for rehabilitation after injuries.
References
Fruchart, E., Rulence-Pâques, P., & Mullet, E. (2019). Mapping adults’ and young athletes’ views regarding how acceptable it is to use a nutritional supplement in sport. International Journal of Sport and Exercise Psychology, 17(5), 477-492.
Hannon, M. P., Unnithan, V., Morton, J. P., & Close, G. L. (2019). Nutritional strategies to support young athletes. Strength and Conditioning for Young Athletes: Science and Application, 300.
Heikkilä, M., Valve, R., Lehtovirta, M., & Fogelholm, M. (2018). Nutrition knowledge among young Finnish endurance athletes and their coaches. International Journal of Sport Nutrition and Exercise Metabolism, 28(5), 522-527.
Papadopoulou, S. K. (2020). Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake. Nutrients, 12(8), 2449.