Helping youth athletes recover well 

Why recovery is so crucial, especially for youth athletes 

Author: Marita Radloff - MS, RDN, Sports Dietician 

Today’s young athletes face unprecedented pressure to perform, which can lead to overtraining and inadequate recovery. This increases the risk of injury or burnout. Without proper recovery, athletes cannot perform at their best. While training, coaching, and additional practices are important, recovery is equally essential and must be a fundamental part of the training process. 

For children and teenagers still growing, it's essential to encourage healthy habits in exercise, nutrition, body image, and recovery. This is particularly vital for young athletes, whose nutritional needs are often more complex than those of their peers. Giving equal importance to recovery alongside training can help them stay healthy in their sport and develop an understanding of the importance of rest and recovery.

Proper recovery is vital to avoid burnout, injuries, and overtraining. Ensuring adequate fueling before, during, and after practices and games is one of the most effective ways to support recovery. Simple, balanced nutrition enhances athletic performance and promotes faster recovery. As activity levels increase, proper nutrition becomes even more important, as energy and recovery requirements increase. Use these tips to help your young athlete optimize their recovery.

Ensure your athlete is eating enough

Children’s bodies are constantly changing because of growth spurts, daily activity, and hormone shifts during adolescence. When sports training is included, it’s clear that young athletes often require more energy than their peers. Providing enough calories for youth athletes is essential for effective training and recovery. If your child doesn’t consume enough calories, their recovery and performance may suffer.

Carbohydrates should make up most of your young athlete’s diet, accounting for about half of their total calories. This is because carbs are converted into glucose, which provides quick energy. Carbs also fuel muscles and support repair and recovery. Prioritize foods such as rice, pasta, oatmeal, whole-grain bread, cereals, fruits, and vegetables. 

Protein is essential for muscle growth, recovery, and repair. Young athletes should aim for 0.45-0.6 grams of protein per pound of body weight. While exact calculations aren't required, aim to fill at least a quarter of their plate with protein at meals, and include protein in snacks. Incorporate foods such as poultry, eggs, fish, pork, beef, nuts, beans, and soy to boost protein intake. If necessary, protein shakes or bars are acceptable, but they shouldn't be the main source.

Fats play a vital role in your child’s diet and should not be overlooked. Consider fats as an addition to meals, such as spreading a pat of butter on vegetables or mixing milk into a smoothie. They are essential for cellular growth, hormone production, and digestion. They’re also higher in calories than protein and carbohydrates, so if your child struggles to get enough calories, emphasizing fats can help. Emphasize healthy fats like avocados, nuts, olive oil, fatty fish, and nut butters.

If your athlete is struggling to get enough calories in, try these tips:

·       Choose whole-fat or reduced-fat dairy instead of nonfat for extra calories

·       Give a snack before bed on high-activity days

·       Stick to a meal schedule as much as possible 

·       Prioritize snacks before and after practice and on game days

·       When appetite is low, focus on liquid calories, such as smoothies, juice, or chocolate milk

·       Include treats like cookies and ice cream to meet higher calorie needs 

Fueling youth athletes before and after activities

Youth athletes need to fuel regularly to have enough energy for school, extracurriculars, and their sport. Because youth athletes have higher energy needs, it’s critical that they eat before and after practice. Not only will this ensure they’re getting enough calories for the day to support their training, but proper nutrition around practice and on game day will impact recovery.

Extended fasting intervals can affect young athletes' concentration in school and during sports activities. Typically, children have lunch around noon at school and might not have an afternoon snack before practice, creating a 3-4 hour gap without food that leaves them hungry and low on energy. Furthermore, dinner is often not served until 5 or 6 pm, prolonging the period without proper nourishment. 

Not fueling before practice can influence how they feel during the session; it might be the key to feeling tired or strong on practice and game days. Exercising on an empty stomach puts extra strain on the body and can harm performance. 

You can support your athlete's well-being during and after practice by encouraging them to have a snack beforehand. This may involve gentle reminders and encouragement, especially if you have an adolescent athlete you might not see before practice starts. Making sure they eat a snack can greatly boost their performance and recovery.

A carbohydrate-based snack is best, so it doesn’t sit in their stomach. 

Portable carb-based snacks include:

·       Granola bar

·       Pretzels

·       Crackers

·       Rice crackers

·       Fig bars

·       Popcorn

·       Fresh or dried fruit

To optimize recovery following training, athletes should eat within 30 minutes to an hour after practice. This window helps replenish energy stores like muscle glycogen and repairs damaged muscle tissue. Eating protein after exercise supports muscle protein synthesis, aiding muscle growth. 

Eating something after training greatly lessens muscle soreness, enabling your athlete to perform better the next time they compete. Soreness won’t hinder their performance. For best results, combine carbohydrates and protein in one snack or meal. 

Some ideas to maximize recovery post-training:

Snacks:

·       Protein bar

·       Protein shake

·       Greek yogurt with berries

·       Peanut butter and jelly sandwich

·       Tuna and crackers

·       Pita and hummus

Meals:

·       Salmon and potatoes

·       Chicken and rice

·       Egg omelet with whole-grain toast

·       Oatmeal with added protein powder

Focusing on fueling before and after practice and game day can significantly improve your child’s recovery. 

Prioritize hydration to enhance recovery

Hydration is essential for young athletes. Encouraging them to drink fluids before, during, and after training supports the development of healthy hydration habits and helps sustain their performance. Additionally, dehydration can hinder recovery. 

Electrolytes are minerals like sodium, potassium, magnesium, and calcium that support fluid balance, muscle, and nerve functions. Including electrolytes in your youth athlete’s drink can enhance recovery by maintaining hydration and preventing dehydration. Be cautious to keep sodium intake from electrolytes at no more than 100-200 mg per scoop. 

The CORE daily drink from PLAYR (source: https://playryouth.com/products/core-powder-1) is a great option for consumption before and after practice to promote recovery. It contains collagen peptides, vitamin C, and zinc, which support the health of ligaments, tendons, and tissues. Simply mix one scoop with 8-12 oz of water and drink either before or after practice or a game.

You can also include other calorie-rich drinks to aid your child’s recovery. Options like milk, chocolate milk, fruit juice, and smoothies can all support recovery.

The bottom line

Today’s young athletes train and compete more than ever. To optimize their performance, prioritizing recovery is crucial. When recovery is central to sports training, the risks of overtraining, burnout, and injury decrease. 

To aid your young athlete's recovery, ensure they get enough calories by filling half their plate with carbs, including protein at every meal and snack, and incorporating healthy fats when possible. Plan snacks before and after practices to avoid energy dips, which can affect performance and recovery. Keep your athlete well-hydrated by prompting them to drink water before, during, and after activity. These steps will support effective recovery and help them return to their sport feeling their best.

Parent Questions:

What are the best snacks to give after practice or game day if a meal is hours away, and we’re on the go?

This is very common, since many families have multiple kids in sports and may be shuttling them to and from practices before the day is done. Emphasize protein and carbohydrate intake for the best recovery. Portable protein shakes or smoothies prepared ahead of time are easy to have on hand. Protein bars are great for when you’re in a pinch. Whole foods like tuna and cracker kits, string cheese paired with fruit, and other portable options are good recovery foods when a meal isn’t available. 

How can I help my child drink more water?

Try adding fun flavors to their water, such as sliced lemon, fresh mint, or frozen berries. Get them a fun water bottle to take to school and help them stay hydrated all day. It’s best to avoid energy drinks as well.

Does my child need an electrolyte mix during the day?

Unless your child is practicing their sport in the heat of the day, your child likely doesn’t need an electrolyte mix in their everyday water bottle. However, during practices, an electrolyte mix is encouraged, especially if the practice lasts more than an hour.

Should my youth athlete take creatine for recovery?

No, creatine is contraindicated for children and adolescents. Despite years of positive research, it’s been studied only in adults and is not recommended for anyone under 18.