By Elizabeth Beaumont
TIC Food Technology

Food is your best fuel to perform in sport and maintain healthy growth as an adolescent.

Basic guidelines about where, what and when to eat will assist in maintaining, building and repairing muscle mass. Individual needs will vary according to the intensity and duration of the sport with additional variations due to age, gender and size. If you are following a special diet where a food group is eliminated or reduced it is important you seek professional advice to ensure you are achieving your full complement of nutrients for overall wellbeing. To provide comprehensively for the nutrition needs of an athlete there are some specific areas to be aware of:

Hydration 

Exercise causes the body temperature to rise and water is lost through sweating. Water is essential in regulating body temperature, preventing overheating and can help to prevent cramps, heat exhaustion and heat stroke. It is the best way to hydrate and there is no need for sports drinks unless participating in long durations of exercise training or multiple games. Water is easy to access at most events and is extremely cheap with no negative impact.

Pre-game/competition fueling up with steadily absorbed carbohydrates

Food consumed 2-3 hours before competition and the night before, should contain a range of nutrients. Carbohydrates provide sustained energy, but they require a range of other complimentary nutrients to fully utilise the energy. You want to consume sufficient to have good glycogen stores in the muscles, ready for release as required (you can store about 90 mins of glycogen) so for most athletes participating in school games they should have sufficient stores. If you do not feel hungry before a game try a drink of orange juice or some fruit, plan your eating times to fit around games to avoid running out of energy. 

During game/competition you will need quick release energy as well as sustenance for the duration of the game. Consuming large amounts of food for fuel is simply not an option, muscles are competing with the digestive system and unless the food is easily digested can lead to cramps. During the game at half time or when subbed off, opt for simple carbohydrate foods such as banana, orange wedges and soft glucose sweets. Sports drinks are not recommended for games of less than one hour or if the exercise is not prolonged .

Post- game/competition you need foods for cell replacement and repair

Eating post game is an opportunity to consume carbohydrate rich foods to replace lost glycogen stores as well as provide energy for normal growth and repair. Food choices should be nutritious, low fat, low sugar, low salt and remember to consume plenty of fluids. Consuming very fatty foods such as pizza and hot chips will provide energy but at the expense of other valuable nutrients.

Information on healthy eating for adolescent athletes can be found on:

https://www.healthnavigator.org.nz/healthy-living/s/sports-nutrition/