Winter is Coming! How to Nutritionally Prepare Young Athletes for their Wintertime Activities

Did you know that as the season changes, nutritional requirements of young adult athletes undergo rapid biological and maturation changes?  Yes!  The combination of maturity, sport and environment can often pose as a challenge when keeping up with the nutritional need of growing adolescents. For most children, having a balanced and varied diet is all it takes to meet all their nutritional needs. However, others may require increased micronutrients, including Vitamin D, Calcium or Iron. Supplements like these may need to be monitored and possibly supplemented in order to support continued energy and immune function. Overall, high quality nutritional practices are very important for your child’s long-term development.

It is not unknown that adolescence is a great period of growth. As the body undergoes many changes (i.e., increased body and muscle mass, blood volume and bone density), nutritional demands rise. To best understand, let’s break the term “nutritional demands” into 2 categories: macronutrients and micronutrients.

Macronutrients include carbohydrates, fat, and protein. These substances are responsible for energy production. The need for these components is dictated by three important body functions, energy burned at rest, energy needed to digest their food and drink, and energy used with physical activity.

Micronutrients that are important in everyday function include vitamin D, calcium and iron. These types of supplements are required to maintain normal physiological function. As a child enters adolescence, they may require a calcium supplement to support increased bone mass and density. What you may not know is the relationship between micronutrients. For example, having adequate levels of vitamin D within the body allow for calcium to do it's job in building healthy bone. Iron is a main player in oxygen transport, energy metabolism, and cognitive development. Maintaining proper iron stores in the body can improve exercise efficiency. Young adults who present with symptoms such as fatigue or decreased performance, may benefit from an evaluation to investigate potential iron deficiency. However, never underestimate the power of a well-balanced and varied diet in keeping your young athlete well nourished.

Supplementation of micronutrients should only be indicated in a child who is deficient of a certain substance. While some of these supplements can produce a performance enhancing effect, they can also pose as a health risk if not given in an indicated situation. Short-term needs of growing children should not proceed the long-term needs of maturation and providing a solid foundation for athletic success.

Hannon, M. P., Flueck, J. L., Gremeaux, V., Place, N., Kayser, B., Donnelly, C. (2021). Key
Nutritional Consideration for Young Winter Sports Athletes to Optimize Growth, Maturation and Sporting Development. Frontiers in Sports and Active Living, 3(599118). https://doi.org/10.3389/fspor.2021.599118a