The Importance of Sports Nutrition

One of the most overlooked aspects of team sports, athletics and training is nutrition, hydration and recovery.  When we're younger, we could probably pound a quarter pounder with cheese, a large fry and 32oz sugar-laden soda, then turn around and go play in a tournament without any issues. 

I think back to all of these weekend tournaments in the Great Northwest Basketball League where concession stands are loaded with greasy pizza slices, sugary sports drinks, hot dogs, chips and candy.  This isn't exactly the model of quality nutrition to refuel the bodies of young growing individuals.  

I'm sure we have all heard the sentiment, "you are what you eat."  That's extremely true.  You may not see the immediate drawbacks of devouring greasy pizza, burgers or sugary drinks between games and practices, but they do amass in the result of delayed recovery, foggy brains and sluggish performance.  

NFL Legend, Ray Lewis said an in interview when asked how he is able to continue performing at a high level

​"I'm watching these guys, with their cheeseburgers and stuff," he says. "And you're going to compete against me? Even if you're younger and faster, your fuel won't let you beat me."

Now, Ray Lewis was an extreme competitor on the highest level of sports performance, in the NFL.  We're talking about young growing athletes - they're allowed to live and be kids.  There is truth to his statement, though.  While we don't have to take things to the extreme, we do have to factor in that these young bodies are growing, and breaking down their bodies through sports, games, tournaments, practices, and training.  Should they not be privvy to nutrient-dense foods that nourish and repair their bodies and minds?  

Sports nutrition is important for several reasons:

1. ​Enhanced Performance: Proper nutrition provides the fuel and nutrients needed to optimize athletic performance. Athletes require energy to perform at their best, and the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) can improve endurance, strength, speed, and overall athletic performance.
2. Increased Energy Levels: Athletes engage in intense physical activity that depletes their energy stores. Sports nutrition helps replenish glycogen stores, which are the primary energy source during exercise. Adequate carbohydrate intake before, during, and after workouts can prevent fatigue and help sustain energy levels.
3. Improved Recovery: Exercise induces stress on the body, leading to muscle damage and depletion of glycogen stores. Proper nutrition helps repair damaged tissues, replenish energy stores, and promote faster recovery. Consuming the right nutrients post-exercise, such as protein for muscle repair and carbohydrates for glycogen replenishment, can optimize recovery and reduce the risk of injuries.
4. Injury Prevention: Adequate nutrition plays a vital role in maintaining bone health, strengthening muscles, and supporting the immune system. Nutrients like calcium, vitamin D, protein, and antioxidants are essential for bone density, muscle strength, and immune function. By providing the body with the necessary nutrients, sports nutrition can help reduce the risk of injuries and promote overall health.
5. Body Composition Management: Sports nutrition can assist athletes in managing their body composition effectively. Whether the goal is to gain muscle mass or reduce body fat, proper nutrition is crucial. The right balance of macronutrients and a well-designed eating plan can support muscle growth, facilitate fat loss, and optimize body composition.
6. Mental Focus and Cognitive Performance: Nutrition also has a significant impact on mental focus, concentration, and cognitive performance. Adequate intake of nutrients like omega-3 fatty acids, B vitamins, and antioxidants can support brain health, improve cognitive function, and enhance overall mental performance.
7. Optimal Hydration: Hydration is a critical aspect of sports nutrition. Proper fluid balance is essential for regulating body temperature, maintaining electrolyte balance, and supporting optimal physical and mental performance. Athletes need to stay hydrated before, during, and after exercise to prevent dehydration, which can impair performance and increase the risk of heat-related illnesses.

Overall, sports nutrition plays a vital role in optimizing performance, supporting recovery, reducing the risk of injuries, and promoting overall health and well-being for athletes.

What does a generic sports nutrition plan look like?

In short, a general sports nutrition plan for everyone could look very simple.  However, sports nutrition plans are going to vary by the individual, their activity level, their rest/recovery cycle, extra curriculars, body composition, and age - to name a few.  

Here are some quick pointers you can implement today that would cater to every body 'type'. 

1. Hydration:  Hydrating is extremely important for young athletes.  Hydration goes far beyond drinking a gatorade or powerade after an activity.  Hydration comes in the form of fluid intake, with water as the recommended primary resource.  While water is great, you can also overdo it with water.  You see the athletes that walk around with the gallon jug of water, and they may drink a gallon each day.  There are drawbacks to what is considered supersaturation.  You're flushing out vital nutrients from your body in the form of vitamins, minerals, and micronutrients.  This is why diet and supplementation are very important.  Hydration plays a key role in flushing out any harmful toxins or reducing inflammation.  When an athlete trains, they produce an inflammatory response in the body as toxins build up.  Hydrating with water, helps flush these toxins out of the body, and repairing tissue comes in the form of rest and nutrition.  
2. Nutrient Dense Foods:  One of the most common strategies for consuming nutrient dense foods is to be as close to the source as possible.  For example, an apple is a single source food.  There was no manufacturing, processing or additives to the apple.  The same goes for other foods.  This is the ideal method of nutrient dense foods, I'm not saying everyone needs to move to a single source approach.  Sure, we all love our mashed potatoes doused in butter and salt, but the young growing bodies do need to be nourished with more than hot cheetos, Mt. Dew, chips and candy.  I reference this because the lunch breaks at our camps included a wide range of chips, soda and candy... lol.  We're all human and kids will be kids.  Our practices are very intense, and the athletes are sweating boat loads, using muscles they haven't used in a long time, and I can only imagine the level of repair that needs to happen to those young athletes.  Everyone doesn't need to go the bodybuilder route and go full on chicken breast, white rice and broccoli, but it wouldn't hurt to take a more focused approach on the nutrition one puts into their body.
3. Rest and Recovery:  Rest and recovery is a very vague category.  Rest refers to the amount of down time the athletes have.  This can include putting their feet up and resting their feet, ankles, knees, and hips or simply getting 8+ hours of sleep each night.  While athletes sleep, the body is doing its best to repair itself with the nutrients present in the body - and - (drum role please) the amount of water available to shuttle nutrients throughtout the body and flush toxins.  Recovery is a topic that isn't discussed very much in middle school or high school athletics.  Recovery refers to the amount of pre-habilitation and rehabilitaiton the athletes are doing outside of activity.  This may include stretching before bed time, they may include stretching in the morning as they get out of bed.  This also may include foam rolling or massing their heavy-use areas.  A cold shower is a time-tested method for shocking the body into repair and recovery.  It isn't necessary, but it is not harmful to say the least. 
   
4. Stretching at home:  I talk to athletes all the time about hips and hamstrings. stretching your hip flexors for prolonged periods of time have a positive effect on the health of your hamstrings and quads.  Stretching your calves keep them from getting tight and placing a heavy impact on the ankles and knees.  Icing is another great strategy.  You may not be hurt, but icing sore areas is a good idea for heavy-use areas.  This helps keep the inflammation to a minimum.  If you watch the NBA Playoffs or March Madness you'll see high performing athletes icing their knees as a preventative measure. 
5. Supplementation:  I know this is a hot topic and I'm not going to say your athletes need to go out and buy $500 in supplements.  The pre-teen and teenager diet is not great, there are a ton of nutrients missed on the macronutrient and micronutrient level.  A really good multi-vitamin can go a long way.  I like to give my athletes beet chews.  They can chew on a couple of them before a game or practice and it helps with nitric oxide production and increased blood flow.  You can just eat some beets to get the same effect.  I know some of the older athletes are supplementing with creatine.  Creatine is a great supplement to increase size and strength.  The drawback of creatine is that you can dry out your muscles if you're not hydrating properly and that leads to pulled muscles.  Protein powders are another supplement older athletes use, there is nothing wrong with a protein supplement, but you can get a greater source of protein through eggs, nuts, legumes, leafy greens, etc.  Lastly, if you're interested, I invite athletes to add "greens" powders to their morning routine.  It's a great way to get a plethora of micronutrients and minerals into their body first thing in the morning.  It's also a great post-workout option.  Most taste like grass clippings, but the benefits far outweigh the taste.  

Parent Disclaimer

Parents, you know your children better than any coach does.  Please use this information as purely educational and if you wish to add any of these elements into your athletes routines, feel free to experiment with what works.  I only share these because I'm a Certified Sports Nutritionist with the American Fitness and Sports Association, and know that young athletes are missing out on vital nutrients.  

In conclusion, we are all looking out for the best interest of our athletes, and ensuring that our athletes are minimizing the risk of injury, sickness and giving them the best opportunity for success in the long-term.  

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