Sports Medicine Program

Healthy eating is always a good idea, but sports nutrition is essential for growing athletes. In addition to making smart food choices, young players need to consider how foods and fluids affect performance. If young athletes want to succeed in any sport, nutrition matters.

So, what is sports nutrition, and how does it work? What should you eat and drink, and when? What should you avoid on game day? How do you navigate the world of energy bars, protein shakes and sports drinks?

The Sports Medicine team at Phoenix Children’s can help young athletes understand why sports nutrition is part of a winning game plan.

“Sports nutrition is unique,” said Randon Hall, MD, a Phoenix Children’s orthopedic doctor and sports medicine specialist. “People think about nutrition for a healthy lifestyle. They know about nutrition for growth and development, but with sports nutrition, we’re focused on performance. Having the proper food at the proper time can have a big impact on the way an athlete performs.”

Keeping your eye on the goal

Most athletes understand working hard to achieve success. They workout, train, recover and set new goals. They travel to remote games and tournaments. Many athletes play more than one sport so their seasons and schedules may overlap. Working sports nutrition into their routine can help them achieve their goals and improve their game.

Sports nutrition makes a difference with both performance and recovery. To support healthy practice and play, Dr. Hall offers the following sports nutrition tips:

Getting the right level of protein

Protein supplements and other extras are popular among competitors of all ages. However, most young athletes don’t need protein supplements.

“It’s one of the most common things people ask me about,” said Dr. Hall. “Generally, children who are otherwise healthy and well-nourished don’t need protein supplements.”

“Most children can get all the protein they need through a regular healthy diet,” said Dr. Hall. “Most youth athletes need about 1-1.5 grams of protein per kilogram of body weight for proper nutrition and growth, but it varies depending on the athlete and their sport. For example, an athlete weighing 100 pounds should consume between 45-67 grams of protein per day, depending on their activity level, goals and muscle mass. Meeting with a Sports Medicine specialist is the best way to ensure your young athlete is getting the right amount of protein for optimal performance.”

Hydrate wisely

Dr. Hall reminds youth players to focus on hydration before competitive events. It’s important the day before – even several days before – a competition.

“Fluids are critical for performance, but it's important to know when and how often you take them,” he said. “You also want to keep in mind that some young athletes cannot consume a lot of fluid on the day of the competition. It can make them feel too full.”

Dr. Hall reminds families that thirst isn’t the best way to know when their player needs fluids. “Thirst is a late sign of dehydration,” he said. “Don’t wait until your child is thirsty to hydrate.”

Skip the sugary or carbonated drinks. Young players should drink water before, during and after workouts. Youth athletes don’t usually need sports drinks unless:

  • An athlete has been sweating heavily
  • Humidity levels are high
  • Temperatures are hot
  • Workouts are rigorous
  • Workouts last over an hour

A sports drink helps replace fluids and electrolytes lost during intense workouts. Electrolytes include sodium, potassium and other essential minerals. Look for sports drinks without added sugars, colors and artificial flavors.

“Make sure that young athletes always have ample cold fluid available,” he noted. “Keeping fluids on the opposite sideline with a parent, coach or teammates isn’t ideal. Many times, athletes don’t have time to get to those fluids.”

Plan ahead for healthy eating

A healthy diet matters for athletic performance as well as general health and wellness. It’s important to eat a balanced diet and to avoid junk food and trendy diet gimmicks. Instead, choose whole grains, lean protein, healthy fats and plenty of fruits and vegetables.

Families can help their youth athlete by planning healthy meals and snacks ahead of time and having them ready to eat at home or on the go. Phoenix Children’s sports nutritionists can provide more ideas for a healthy and balanced diet customized to personal health and performance goals.

Aim high

The Sports Medicine specialists at Phoenix Children’s provide customized plans for athletes with varied goals. “We help young athletes who want to improve their performance,” said Dr. Hall. “We also work with youth players who have disordered eating habits. We help athletes who need to gain or lose weight and others whose focus is strength training.”

To learn more or to make an appointment with Phoenix Children’s Sports Medicine team, visit our website or call 602-933-3033.