1. Fueling the Young Athlete

Calories:
Physically active children and adolescents have calorie requirements that are 12-15 percent greater than those of their sedentary peers. The precise calorie and carbohydrate requirements will vary depending on the type, intensity, frequency and duration of exercise in which they engage.

Carbohydrates:
Carbohydrates provide the primary fuel for exercising muscles. It is essential that young athletes consume lots of complex carbohydrates (i.e., whole grains, fruits and vegetables) on a daily basis. In addition, it is important to ensure that young athletes get the proper amount of carbohydrates before, during and after exercise to support optimal health and performance.

Before Exercise: Make sure young athletes arrive to practice well-fed. They should eat a well-balanced meal that contains 75-200 grams of carbohydrates, 2-4 hours before the practice session or competition. A snack 30 minutes prior to exercise may also be beneficial, particularly if an athlete was unable to consume an appropriate meal 2-4 hours prior. The snack should contain approximately 20-50 grams of easily digested carbohydrates. Good snacks include Honey Energy Bars or Scorin’ Honey S’mores.

During Exercise: Consuming carbohydrates during exercise may be beneficial if:

1. The exercise session is more than one hour
2. The exercise session is very intense
3. The athlete did not eat anything before exercise

* Generally, liquids are better tolerated during exercise than solid foods. A homemade drink like the Honey Orange Thirst Quencher or Honey Lemon Thirst Quencher will provide the carbohydrates athletes need to fuel exercise, as well as the fluid they need to stay well-hydrated. It is recommended that young athletes consume 12-16 full ounces of their favorite carbohydrate replacement beverage each hour.

After Exercise: Replacing carbohydrates that were used during exercise within 2 hours of completing the exercise session is essential for speeding recovery and preparing for the next athletic training period. The post-exercise meal should contain approximately 150 -200 grams of carbohydrates.