Fueling Teen Athletes

The passionate dedication to sports in Texas is deeply rooted in its history. The state boasts a rich high school football tradition that borders on legendary. But it’s not just football – it’s soccer, tennis, basketball, baseball, volleyball, and golf, and then the non-ball sports of running, swimming, cycling, gymnastics, and rowing, to name just a few. Chances are, if you have a child, that child is involved in at least one sport – or several!

And yet, with all the attention and expertise focused on sports, parents are still concerned about their children’s – TEEN’s, in particular – participation in training and competition regarding their dietary habits…and rightly so. Adolescence is also a period of growth characterized by significant alterations in body composition, metabolic and hormonal function, organ maturation, and formation of nutrient deposits that may impact future health. Equally important, it is a vital time for establishing eating habits that will likely last a lifetime – setting them up for a healthy adulthood free of food anxieties or one possibly filled with health risks and dangerous weight-control practices.

Here are the top concerns parents often grapple with when it comes to their teen athletes’ eating habits and how to formulate the best approach to guide these young athletes:

1. Nutritional Balance: Maintaining a balanced diet is essential for any teen, but it becomes even more critical for athletes whose bodies demand additional nutrients to support their physical exertion. Parents often worry about whether their teen athletes are getting the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to fuel their performance and aid in recovery. Parents should encourage their teen athletes to be involved in meal planning and preparation to teach them about healthy eating and empower them to make better food choices. This is the time to help them understand the role of each macro- and micro-nutrient and where and when these vital components can be found and consumed.
2. Energy Needs: Teenage athletes have higher energy requirements due to their active lifestyles and rapid growth. Parents may fret over whether their teens are consuming enough calories to meet their energy needs without overeating or relying on unhealthy food choices. Balancing energy intake with expenditure is crucial for maintaining optimal performance and preventing issues like fatigue, poor recovery, and injury. While obesity is a legitimate concern, “under-fueling” can be equally problematic and detrimental to mental health (think “anxiety”!), cardiovascular health, metabolism, gastrointestinal health, immune system function, and general growth and development. Parents can monitor their athlete’s energy levels, performance, and overall mood and adjust if they show signs of fatigue, poor recovery, or decreased performance. The goal should always be to foster a healthy relationship with food. Teen athletes should understand that proper nutrition supports their performance and overall health rather than focusing on weight or appearance.
3. Hydration: Proper hydration is paramount for athletic performance and overall health and is of particular concern in such a warm climate as Texas. Parents are often concerned about whether their teen athletes drink enough water throughout the day, especially during training sessions and competitions. Dehydration can impair physical performance and increase the risk of heat-related illnesses, making it imperative for parents to encourage adequate fluid intake and educate their teens on the importance of hydration. This education also extends to the use of sports drinks made to be consumed during activity to replace lost fluid, electrolytes, and carbohydrates. These types of drinks are otherwise better avoided and used more effectively for what they were designed to do.
4. Snacking Habits: Teens are notorious for their snack preferences, which often lean towards convenience foods high in sugar, salt, and unhealthy fats. They tend to opt for accessibility and do not care if a food is healthy or appropriate for energy needs. The argument here is against “fast food,” but not necessarily food that can be grabbed quickly. Those chicken tenders or french fries or even donuts they get on the way to practice or competition may not be the best for their performance (or health!), but that doesn’t mean that a quick stop for a bagel or eating that energy bar that was conveniently packed in the practice bag wouldn’t work even better. Encouraging nutritious snacking options such as fruits, nuts, whole grain crackers, or granola-type bars can help support their teen athletes’ dietary goals. However, parents should do their research when it comes to bars and help pick ones that are low in fat, predominantly carbohydrate (if before practice or competition), have mostly natural ingredients that can be recognized, and, of course, taste good to their teen! Also, understanding when those higher in carbohydrates (i.e.,  for fueling BEFORE practice or competition) versus those containing more protein (i.e., for recovery AFTER practice or competition) would be most appropriate can both help maintain a balanced diet and alleviate any fueling concerns.
5. Body Image and Eating Disorders: The pressure to excel in sports coupled with societal expectations regarding body image can place undue stress on teen athletes. Parents may be concerned about their teens developing unhealthy relationships with food, such as restrictive eating habits or disordered eating patterns. Vigilance in observing changes in eating behaviors, open communication, and promoting a healthy body image are essential strategies for parents to address these concerns proactively and seek professional help when necessary.
6. Dietary Supplements: In pursuit of enhanced performance, some teen athletes may turn to dietary supplements without fully understanding their potential risks and benefits. Parents worry about the safety and efficacy of supplements and whether their teens are adequately informed about the potential pitfalls, including contamination, adverse effects, and legal considerations. Offering guidance, consulting with healthcare professionals, and promoting reliance on whole foods for nutrition are essential in navigating this concern.

While we can all agree that parents have a duty to guide their children in the direction of health and wellness, we also recognize that teens often don’t listen to parents when it comes to advice about eating (or about much of anything else for that matter!) – and not surprisingly so. This is a time when children are becoming their own individuals, and part of separating from their parents is making their own decisions about navigating the world. So, education is the key to helping them make the best decisions for themselves. This may mean enlisting the help of a trusted, older teammate who could model beneficial eating habits and pass along valuable advice…or it might be time to get a professional involved – whether it be an athletic coach with sports nutrition knowledge, your child’s physician, or a specialized sports nutrition expert.

In conclusion, fostering healthy eating habits among teen athletes is crucial for their performance, growth, and overall well-being. Texas, with its rich sports culture, provides a backdrop where athletic dedication runs deep, but so do concerns about nutrition. Parents play a pivotal role in guiding their teen athletes toward balanced dietary choices that support their physical demands without compromising their health. From ensuring nutritional balance and adequate energy intake to promoting hydration and healthy snacking habits, parents can empower their teens to make informed food choices.

Moreover, addressing concerns about body image and the potential pitfalls of dietary supplements underscores the need for comprehensive education. By consulting with professionals in the field of nutrition, parents can navigate these complexities and provide customized guidance. Ultimately, the goal is to instill lifelong habits that promote athletic achievement and long-term health and wellness. By doing so, parents can support their teen athletes in achieving their full potential on and off the field, water, road, or whatever venue inspires their children to chase their dreams.

About the Author

Laurie Cullicott is a certified Sports Nutrition Coach, having earned a B.A. in Psychology with behavioral neuroscience specialization from Harvard, an M.A. in Kinesiology/Exercise Physiology from The University of Texas-Austin, and a Certification in Sports Nutrition from the National Academy of Sports Medicine (with additional Specialty in Youth Exercise). She is a longtime athlete herself, having rowed in college before returning to her swimming roots and transitioning to triathlon. As a mother of college swimmers at D1 and top D3 schools, she understands all too well the struggles and concerns many parents have with their teen athletes. Laurie’s passion is helping others achieve their performance goals through guided nutrition that is evidence-based and backed by science. She offers customized nutrition education to all ages and levels of athletes through her website www.RacePaceNutrition.com.

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