Good Eating Habits
Create the Best Performance!

Weight Control and Nutrition

Because of football weight restrictions and the intensity of the athletic workouts for both football and cheerleading, good nutrition is vital to the health of a young athlete.  Adequate energy reserves must be maintained or the result can be detrimental, such as loss of muscle mass, and/or loss or failure to gain bone density. 

Don't take chances -- before starting any diet regimen, always seek advice from a dietitian or doctor concerning your own child.  Body weight should be controlled BEFORE the start of the season. Your active child should not severely restrict food intake or use weight-loss practices such as eliminating one or more food groups, or low-carbohydrate diets. Diets should include the recommended daily allowances (RDA) of all vitamins and minerals.  Help your child identify his or her own dietary weaknesses and plan methods of dealing with them.

Carbohydrates are important to maintain blood glucose levels during exercise, and to replace muscle glycogen. Protein requirements are slightly increased during periods of physical activity. Fat intake should be reasonable, but should NOT be eliminated. Fat provides sustained energy, fat-soluble vitamins, and essential fatty acids.

Some General Diet Tips:

1. Decreasing food intake by 10-20% of normal can lead to weight loss, usually without feeling deprived. 

2. The decrease in fat intake should not be more than 15% of normal fat intake.

3. Increase consumption of whole grains, cereals, beans, and legumes.

4. Five or more daily servings of fruits and vegetables provide necessary nutrients and fiber.

5. Don’t skip meals, especially breakfast.

6. Fluids, especially water, are essential to performance. Dehydration is NOT a good way to attain body weight.

7. Maintain protein via low-fat dairy products and lean meats, fish, and poultry.

Hydration Facts:

Dehydration decreases exercise performance - maintain adequate fluid intake before, during, and after exercise: 6-12 oz. before, 6-12 oz. every 15-20 min, and 12-24 oz. after. (Of course, the amounts should vary in accordance with your child’s size!)

In general, no vitamin-and-mineral supplements are necessary IF adequate energy from a variety of foods is consumed. If your child is dieting, eliminating foods or food groups, or is recovering from an illness or injury then vitamin and mineral supplements may be appropriate.  Please consult your doctor.

Training with Weights:

Weight training under careful supervision and control can be good for a young athlete.  However, it can also be quite harmful if not carefully supervised by a trained and knowledgeable individual.  Remember that the young athlete's body is still being formed.  Over-training muscle groups can effect growth in a negative way.  ALWAYS seek out a competent trainer who is knowledgeable concerning the development of young athletes.

Speed Training:

There are quite a few isometric-type training aids that are available to assist a young athlete in increasing both speed and stamina.  However, as in all things, some aids aren't quite all they're advertised to be.  Do your homework before purchasing something for the young athlete.

HELPFUL LINKS:

http://kidshealth.org/parent/nutrition_fit/index.html -- Great collection of children's health and fittness links

http://kidshealth.org/parent/nutrition_fit/index.html -- Fantastic information about how to feed young athletes

http://fitness.gov/fastfacts.htm -- Facts about Sports Nutrition

BOOK:  Feeding the Young Athlete: Sports Nutrition Made Easy for Players and Parents
by Cynthia Lair, Scott Murdoch, Ph.D. (Contributor)

Page Updated: 05/06/2007