One of the key messages we re-iterate to all our young athletes is the absolute need for carbohydrate during growth and development. As adults there are benefits to some individuals to modify total quantities of carbohydrates, but it is really important that our young athletes don’t start down this path until the skeleton has stopped growing and lean muscle mass has developed.
Carbohydrates are essential for all adolescent athletes. For growing teenagers who are also playing sport they are even more essential.
THINGS YOU NEED TO KNOW ABOUT CARBS:
- Carbohydrates = Fuel
- Carbohydrates include all the breads and cereals, grains, and fruits and vegetables in our diets. Smaller amounts of carbohydrates are found in seeds and nuts, and milk and yoghurts.
- Carbohydrates are digested and broken down to a simple sugar which is then stored as glycogen in the muscles and liver, or stays in our blood to maintain a level of glucose in our system.
- There isn’t an endless supply of carbohydrates in our bodies which is why we need a regular intake of quality carbohydrate foods to replenish stores.
-The more fibre you can choose with your carbohydrates the more brownie points you get from your dietitian.
- Eating carbs at regular intervals throughout the day
- Eating carbs ~ 1.5 – 2 hours before a training session
- Eating carbs immediately after exercise to aid recovery
Get in touch if your young athletes need further help with their carbohydrate intake, or any aspect of their nutrition.
