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2013 / NO.4
2013 / NO.4
Dietary Guidelines for Young Athletes

Only with proper nutrition can young athletes fulfill their needs on personal growth and development and on practicing activities and sports. In general, young athletes need extra calories and nutrients compared to young teenagers of the same age with lower amount of exercise.

There are several dietary guidelines that young athletes should follow:

1.Balanced Diet


Avoid to be a picky eater but to have different kinds of food.


2.Adequate Calories


Consume enough calories from daily diets in accordance with your physical condition and amount of activities, maintain the balance with your body.




Carbohydrates are the resource that cannot be overlooked, athletes should choose whole grain products full of nutrients and fiber, starchy vegetables, all kinds of fruits and dried legumes. Carbohydrate foods containing refined sugars such as candies, sodas, high-sugar drinks, sweet pastries fail to be an appropriate choice!


4.High-quality Protein


Protein fosters growth and development and increases muscle tissue, high-quality protein can be ingested from fish, lean meat, poultry, eggs and milk.


5.Vitamins and Minerals


Never forget Vitamins and Minerals! Especially athletes need more:

  1. Calcium and Vitamin D – to build strong bones
  2. Iron- to produce red blood cells for transporting oxygen


6.Water: the indispensable resource


Young athletes should drink enough water before, during and after exercise on a regular basis. Consuming 400-600 ml two to three hours before exercise, and 150-300 ml every 15-20 minutes during exercise; when after exercise, athletes should also consume adequate supplement.