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U15 - Nutrition

This article focuses on the key nutritional issues for younger players in sports, including fluid replacement, carbohydrates, protein, and maintaining a healthy balance. It provides practical tips and recommendations to help young athletes meet their nutritional needs and develop healthy eating habits.

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U15 - Nutrition

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  1. U15 - Nutrition

  2. Younger Players • Primary aim is to support and develop healthy habits. • Adequate energy is needed to facilitate growth and development.

  3. Key Nutritional Issues for sport • Replacing fluid. • Replacing Carbohydrates. • Adequate Protein • Healthy Balance • Good habits

  4. Nutritional needs for young elite athletes • Enjoyment of sport often begins at a young age. • Encouragement of health dietary practices so that adequate nutritional requirements are achieved. • There is little child-specific information relating to sport therefore recommendations are generally based on the requirement of healthy non-athletic children and adults.

  5. Carbohydrates: How much? • No exact figures it is based on adult requirements. • 1g per kg of body weight within 30mins – 2 hours of training or competition. • 65kg player needs 390g of carbohydrates and most are not achieving this.

  6. Dehydration • Muscle cramps • Sickness and headache • Dark urine • Dry mouth and throat • A feeling of extreme heat which remains after a cool down time.

  7. Fluid replacement • Thirst is a late indicator for dehydration. • Recommendations are: U15years: 45mins before 300-400mls 20mins during 150-200 after asap liberal until pee U-17years: 45mins before 500 20 during 200-300 after asap liberal

  8. Putting it into practice • Children should be encouraged at an early age to adopt healthy eating habits. • Its easier to make changes when you are younger rather than when you are older! • Body image and weight can be a factor. Focus on sporting performance rather than image. • Adolescents seem to obtain the majority of information from magazines and media. • Use pictures of famous athletes eating and drinking • Cookery sessions are available from various sources. • A positive approach and positive reinforcement works well. • How would you do this?

  9. Putting it all together • The basic advice is the same for different age groups except that quantities will differ for bigger players. • Encourage players to bring and use drinks at all training sessions and competitions. • Basic food after training (pasta, potatoes, meat, vegetables, curry and rice, soup and sandwiches, yoghurt, rolls and fruit etc.) would be much better than sweets, biscuits or chips after training. • Follow by example!

  10. U-15 Key Points • U-15: Water before, during and after training. • Best Practice to bring your own bottle. • Bring a carbohydrate snack for directly after training/match (yoghurt and banana). • Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc • Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta). • Avoid greasy fast food. • Give athletes a copy of the competition menu for their parents to stick up in the kitchen.

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