Nutrition Strategies to Power Up Active Days and Sharp Minds

Introduction

The prevalence of overweight and obesity among Filipino children is 12.9%, according to the DOST-FNRI 2023 National Nutrition Survey. Physical inactivity is one factor that may contribute to it. Reports show three out of four adolescents, or approximately 75.5%, are physically inactive.⁽¹⁾ There are few studies on the physical activity of children under 10 years old in the Philippines. There are many benefits to children engaging in sports at an early age, including physical and mental health, as well as social skills .⁽²⁾ However, it is important that family and coaches have proper knowledge not only of effective training but also of a diet tailored to their needs.

There are no one-size-fits-all nutritional requirements for athletes. Important considerations in a child’s energy needs include activity level, age, developmental stage, frequency of workouts and sports activities, and the type of sport they play.⁽³⁾ Children’s nutritional status is particularly vulnerable due to the high nutrient demand associated with the negative balance storage of body components. Energy imbalance not only affects body composition but also maturation and the development of functional and structural tissues.⁽⁴⁾ To maintain overall health and well-being and prevent overweight and obesity during this developmental period, regular physical activity must be emphasized. Participating in sports is encouraged for many children; some start playing at a high level of competition. Considering the physiological growth stages and significant differences in substrate storage (i.e., glucose, fatty acids, and proteins) and metabolism, careful diet planning for children is warranted. Children having inadequate guidance may lead to dietary decisions that may harm their health and athletic performance, such as skipping meals, consuming fast food, and participating in high-risk behaviors like self-induced vomiting, dehydration, restrictive eating, overexercising, using diuretics, laxatives, or taking diet medications.⁽⁵⁾ Oftentimes, children are factual or critical thinkers. They judge things as good or bad. Therefore, providing a list of healthful beverages and a list of less healthy choices would be a great option rather than giving them time to think about the sugar content of the beverages.⁽³⁾

Children in aesthetic sports like gymnastics and cheerleading, as well as weight-class sports, are considered at the highest risk of consuming inadequate calories. Everyone should be aware that children are not to be called “little adults.” Rules for sports nutrition in adults do not necessarily apply to them.⁽⁶⁾ Children participating in sports should have their nutritional needs met, as they do not when compared with their age-matched counterparts who are not involved in sports. If energy and nutrients are inadequate, optimal peak bone mass may not be achieved, which could delay growth and increase the risk of osteoporosis in later life.⁽⁵⁾

Proper fueling is essential for physically active children and young athletes. One popular belief is that children can eat anything they want simply because they will burn it off during exercise. However, an active child cannot perform well without a healthy, balanced diet. Optimal nutrition during this stage is vital to meet the energy demands of training, support recovery, and promote proper growth and development. In addition, young athletes who follow a healthy, balanced diet have been shown to develop better motor skills, demonstrating the relationship between good nutrition and gross motor skills. Moreover, having good mental health is important for the development of gross motor skills, as stress and fatigue can negatively impact one's ability to learn and practice new skills. Nutrients that support brain health can help maintain optimal cognitive function and improve focus and motivation.⁽⁷⁾

There is still limited literature on nutrition for young athletes due to difficulties in conducting research on this population group. A good strategy for providing nutrition recommendations is to explore available data from adult populations. One challenge is considering age- and maturity-stage-appropriate nutrition interventions.⁽³⁾⁽⁴⁾ There are no specific guidelines for macronutrient distribution in young athletes. Guidelines intended for adults are the most practical reference. One good method is to adjust the intake to support normal growth and development, as well as the duration and intensity of exercise training.⁽³⁾

Macronutrients

Carbohydrates are the primary fuel source for the muscles, brain, and nervous system. Excess glucose is stored as glycogen in the muscle and liver. Muscle glycogen is the most efficient fuel source for working muscles, and the body uses it during high-intensity exercise. Depletion of muscle glycogen leads to early fatigue and poor performance.⁽⁵⁾ It is therefore important that children have adequate glycogen reserves to sustain exercise for more than 75 minutes. The prolonged exercise appearance of exhaustion will depend on the richness of the diet.⁽⁴⁾ At least fifty percent of the calorie intake for children involved in high-performance sports should be derived from CHOs, distributed evenly throughout the day. In the case of exceptionally intense exercise, the total CHO intake should escalate to around 70%.⁽⁸⁾ The Food and Agriculture Organization (FAO) of the United Nations stated athletes need 6–10 g/kg/day of CHOs during endurance exercise (1–3 hours per day), and 8–12 g/kg/day during severe exercise (4–5 hours per day). Carbohydrate intake for children four to eighteen should contribute to 45-65% of total calories. It is suggested that athletes consume 4 g/kg of CHO three to four hours prior to exercise, 0.5 to 1 g/kg the hour before, 0.7 g/kg each hour during exercise, and 1 to 1.5 g/kg after exercise.⁽⁵⁾ Carbohydrate drinks that have a high glycemic index promote glycogen synthesis while providing hydration. It is advisable for young athletes to avoid drinks containing ≥ 8% carbohydrate (e.g., energy drinks, soft drinks, adding sugar to sports drinks), as they are associated with gastrointestinal discomfort; drinks with 6% carbohydrate content are better absorbed. Fructose- or galactose-containing beverages, such as fruit juice or dairy products, respectively, hasten glycogen replenishment, which is helpful to young athletes during short periods between training or competitions.⁽⁹⁾

To meet the requirements, a variety of carbohydrate choices include whole grains (e.g., bread, pasta, rice, oats), starchy vegetables (e.g., potatoes, squash), fruits, legumes, low-sugar cereals, dairy products like yogurt, and sports nutrition products such as drinks, gels, and bars.⁽¹⁰⁾ The DOST-FNRI “Pinggang Pinoy” for children can serve as a good reference for local carbohydrate sources and other foods.

The following are some practical tips for carbohydrate consumption for young athletes:⁽²⁾

1. Encourage nutrient-rich carbohydrates to be eaten throughout the day.
2. Eating breakfast before practice.
3. Focusing on carbohydrates in whole grains, fruits, vegetables, and dairy foods, with less intake from refined grains and foods and beverages with added sugars.
4. Recognizing that carbohydrate-rich foods are preferred instead of sports foods or supplements.

Protein

The role of protein should not only consider young athletes’ development and maturation but also account for amino acid oxidation during exercise.⁽⁹⁾ Protein also plays an important role in muscle synthesis and repair. To achieve a net positive protein balance, they typically need approximately 1.5g/kg of protein per day. A 10-15% recommendation should be made from their total daily caloric intake. After exercise, consume approximately 0.11 g of protein per kilogram per hour. To effectively replenish amino acids lost and enhance the availability of protein for essential functions, practicing protein timing, such as providing approximately 0.3 g per kilogram across five mealtimes, is recommended. Taking supplements is not recommended for young athletes. They should be aware that excess protein intake will not enhance muscle growth, may increase fat deposition, and can pose health risks. Importantly, after exercise, carbohydrates and proteins should be consumed within 30 min, and the same amount should be consumed again 2 hours later. This is to assist with glycogen loss and hasten muscle recovery. The combination of these two macronutrients is associated with better glycogen synthesis rates than when CHO intake is taken alone.⁽⁸⁾

Fats

To support their adaptive response to increased requirements, growth demands, and energy expenditure during activity, young children should be given a higher percentage of fat.⁽⁴⁾ Dietary fats provide a concentrated source of energy, aid the absorption of fat-soluble vitamins, and provide essential Omega-3 and Omega-6 fatty acids. These are all essentials and have a key role in supporting growth, maturation, and overall health. It is advised that children aged 1 to 18 years have a 25-35% fat distribution in their total daily caloric intake, with less than 10% saturated fat from the total fat intake. Polyunsaturated fats may contribute up to 10%, including 1 to 2% from linoleic acids; 10 to 15% of fat intake should consist of monounsaturated fats; and daily cholesterol consumption should be limited to 300mg.⁽⁸⁾ Fried foods, ultra-processed foods, pastries, donuts, and baked goods should be avoided because of their trans-fat content, which has been shown to increase low-density lipoprotein cholesterol (LDL-C) and reduce high-density lipoprotein cholesterol (HDL-C). Choose dietary fats found in nuts, seeds, avocados, and fatty fish, which are rich in monounsaturated and polyunsaturated fats (omega-3 and omega-6). DHA is crucial to adolescent athletes due to its role as a structural component of neuronal membranes and its involvement in neurogenesis, synaptic function, and cognitive processes, including memory and learning. Due to limited glycogen storage, athletes under 18 years of age exhibit higher maximal rates of fat oxidation. This makes fat a more prominent fuel source during prolonged activity. For weight category or aesthetic sports, restricting fat intake may affect growth, delay puberty, and increase the risk of injury and illness. Moreover, it may affect the absorption of fat-soluble vitamins, such as vitamin D, and the risk of essential fatty acid deficiencies, which have been associated with anti-inflammatory effects, improved recovery, and potential effects on sleep and brain health.⁽¹⁰⁾ During exercise, the release of free fatty acids from lipid acid oxidation is slow; however, fat utilization and mobilization increase after 20 to 30 minutes. Fats are the primary energy source for low-intensity, long-duration activities.⁽⁸⁾ Some good sources of fat are lean meat and poultry, fish, nuts, seeds, dairy products, and olive and canola oils. Intake of baked products, fried foods, candy, and chips, which are high in fat, should be reduced.⁽⁵⁾

Micronutrients

There are many micronutrients young athletes need to achieve optimal health, but these three should be given special attention: Iron, calcium, and Vit D. The higher demands for oxygen transport, energy metabolism, and growth in adolescent athletes make iron a critical mineral. Deficiency in this mineral is common among athletes, particularly among female athletes, due to factors such as menstrual blood loss, lower dietary iron intake, and increased iron turnover from high training loads. Even in the absence of anemia, iron depletion impairs aerobic capacity, cognitive function, and immune health. The absorption of this mineral may be affected during chronic training, as hepcidin, a crucial factor in iron homeostasis, is suppressed. To address deficiencies and support both health and performance, healthcare professionals should accurately assess and monitor iron status before implementing, as needed, dietary and supplementation interventions. Young athletes should include dietary sources of iron, such as lean meats, eggs, leafy green vegetables, fortified cereals, and legumes.⁽¹⁰⁾

Speaking of bone health, calcium and vitamin D are two essential micronutrients, especially during this period when peak bone mass is heightened during pubertal growth spurt. (10) Muscle cramps can be avoided by slightly increasing calcium intake by 100-150mg.⁽⁴⁾ Generally, athletes at risk for low calcium intakes are those who restrict their caloric intake, avoid dairy foods, and have disordered eating patterns. The first step is for young athletes to incorporate calcium-rich foods into their diet. Calcium-rich foods that might appeal to young athletes include yoghurt, smoothies, milkshakes, milk (dairy, soy, or almond), macaroni and cheese, grilled cheese sandwiches, calcium-fortified orange juice, ready-to-eat breakfast cereals, and some green leafy vegetables, which can be included in meals and snacks to help meet requirements.⁽²⁾

For better calcium absorption, vitamin D plays a significant role. In addition, this vitamin plays a key role in athletic performance and recovery, and deficiencies are associated with muscle weakness, inflammation, injury risk, and delayed recovery. Athletes may be at risk of vitamin D deficiency due to limited sun exposure, dark skin pigmentation, indoor training, and sunscreen use. Proper screening and assessment should be performed before recommending supplementation to athletes at risk. Supplementation may be necessary because dietary sources of vitamin D are limited, such as fortified milk, eggs, and fatty fish.⁽¹⁰⁾

Hydration

It has been observed that children are significantly dehydrated before sports practice. It is alarming to note that, more than in adults, young children are more prone to heat illnesses, and the leading cause of death among high school athletes.⁽²⁾

A 2% loss of body weight in adults, compared with a 1% decrease in young athletes, has been shown to negatively impact aerobic performance and cognitive function. These negative effects occur sooner in young athletes and affect the cardiovascular system, thermoregulation, and central fatigue or perceived exhaustion. This is due to a higher surface area-to-body mass ratio and less efficient thermoregulation; young athletes are therefore vulnerable to dehydration and heat-related illnesses.^(10)(11) In the past years, children have been found to have less effective regulation of body temperature, leading to a greater risk of heat illness and greater strain on the cardiovascular system than in adults. Recently, they found that young children dissipate heat differently, relying less on sweating or evaporative cooling. They both have similar rectal and skin temperatures, cardiovascular responses, and exercise-tolerance time during exercise in the heat. This explains why youth athletes who train and compete in the heat are at greater risk of heat illness.⁽²⁾

Young athletes should be educated on the signs and symptoms of dehydration. Some warning signs include headache and lightheadedness, increased thirst, irritability, nausea, muscle cramping, dark yellow urine, difficulty paying attention, weakness, and fatigue, all of which can result in decreased performance.⁽¹¹⁾ One practical way to monitor body fluid loss is to weigh before and after exercise. Replace each pound with 16–20 ounces (~480–600 mL) of fluids. A general rule of thumb is that pale yellow urine (like lemonade) indicates being fairly well-hydrated, while darker yellow (like apple juice) indicates potential dehydration. These are easy, practical ways to monitor athletes' hydration status.^(10)(11)

The following hydration guidelines for youth involved in sports are provided by The American Academy of Pediatrics: For 9- to 12-year-olds, 100 to 250 mL (3-8 oz) of fluids every 20 minutes of activity; For 13- to 18-year-olds, 1 to 1.5 L (34-50 oz) of fluids every 60 minutes of activity. Depending on environmental conditions, water remains the best and most practical fluid choice, as children have lower sweat sodium losses than adults. In events where athletes are exercising in hot, humid conditions, sports drinks may help provide carbohydrates and electrolytes. Athletes should not be confused about sports drinks and caffeinated energy drinks, as they should not use energy drinks for fluid replacement.⁽³⁾ Ideally, a sports drink containing 20-30 mEq/L of sodium chloride and 6% carbohydrates is advised for those exercising for longer than 60 minutes in hot, humid conditions.⁽²⁾ Athletes should be careful with sports drinks containing artificial food colorings (AFCs). Though these contribute to appeal, they may raise concerns about the potential health effects in children.⁽¹⁰⁾

Supplements

The use of sports foods (i.e., sports bars, protein bars) is becoming more common among young athletes. Some are fortified with creatine, caffeine, or other substances. Most companies send messages that these will improve appearance and performance while targeting young athletes.⁽²⁾ Research on the use of ergogenic aids in young athletes is limited. Side effects and long-term risks are yet unknown. Dietary supplements are not regulated, so there is no guarantee of their safety or efficacy, and they may contain impurities that could lead to a positive drug test.⁽¹²⁾ To minimize the risk of a positive doping test, continuous education is necessary. The coach is considered the main source of information about supplementation usage. There is also inadequate knowledge of the proper use of sports supplements.⁽¹³⁾

Rather than taking protein supplements, athletes can meet their protein needs by consuming a balanced diet that includes natural food sources such as dairy, eggs, lean meats, legumes, and grains. Due to the limited safety data and potential for adverse effects, energy drinks and energy shots are not recommended for children under 12, while children aged 12–18 years should exercise caution and consult with a healthcare provider or guardian before consuming these products, especially in high doses (>400 mg/day). The bottom line is that a food-first approach focused on whole foods to meet nutritional needs should be considered before supplementation.⁽¹²⁾

Meal Planning

When planning meals for young athletes, always include foods they enjoy. It is not correct to try new foods or routines on the day of the event. Gastrointestinal distress, which can occur especially in new athletes (e.g., indigestion, bloating), can be avoided by eating a regular meal at least 3 hours before the event. This is also important for proper digestion and nutrient absorption. Make sure that all macronutrients are well provided and in the right proportion as discussed in the previous paragraphs. Do not provide too much fiber or fatty foods, as they can delay stomach emptying and may negatively impact performance. Eating the right foods at the right time is crucial. Practice proper hydration before, during, and after training.⁽⁵⁾

In conclusion, the food and beverages young athletes choose will impact their growth, performance, and overall wellness. Adequate calories and nutrients to support and maintain energy levels are important. Children, families, coaches, and health care professionals should be informed that fostering healthy, sustainable nutritional habits is critical to optimizing the health and sports performance of young athletes.

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AI tools were used during the editing phase of this article to improve grammar and clarity. All core ideas and final revisions remain the author’s original work.