Sports Nutrition

Noel Williams, registered dietitian and board certified specialist in sports dietetics.

Young athletes should be eating five or six balanced meals and snacks each day, and should be eating every three hours. Each meal should include a balance of complex carbs, lean protein, healthy fat, fruits and vegetables. Each snack should include a combination of all three macronutrients: complex carbs, lean proteins and healthy fats.

If your athlete has any food allergies or intolerances, work with a registered dietitian to make sure they are appropriately filling any “gaps” in their diet created by eliminating foods or food groups.

Williams recommends the following as healthy choices for young athletes:

Whole grains and other complex carbohydrates (oats, brown rice, quinoa, whole wheat bread, whole grain breakfast cereals, sweet potatoes, squash and beans)Fruits (2 to 4 servings per day)Vegetables (3 to 5 servings per day)Lean proteins (chicken, fish, beans/lentils, tofu, eggs, yogurt and milk)Healthy fats (nuts, nut butter, seeds, olive oil and avocado)