Feeding Your Growing Athlete

Adolescence is full of fun! Between the changing voices, introduction of hair in new places, hormonal/emotional roller coasters, and growing skeletons, kids...and parents have their hands full! Believe me, I know you’re exhausted, but what if I told you that it is worth the extra effort to feed your growing child the best possible nutrition for a lifetime of strong skeletal health? I hope I have your ear. Now, let’s explore this topic.

Why is it important to feed your growing athlete the best nutrients possible?

Well, the bones, muscles, tendons, joints, skin, hair, and organs that they will live with for their entire lives are being formed from the daily food choices children consume throughout adolescence. The consequences of healthful decisions in this stage, mirror the impact of quality nutrition in the first year of life. Forming balanced habits now can help to make or, sometimes literally, break your child’s bones later in life.

Here are some signs to help identify when your child is in a growth spurt:

1. Their pants look a little short.
2. Their feet look big.
3. You start to notice pimples on their face.
4. New body odor
5. They're famished and are eating you out of house and home!

What now??

First and foremost, your child needs protein! As the building block of all tissues that make up your muscles, bones, heart, lungs, skin, and hair, protein intake is essential for a growing body. Next on the list are the essential bone-forming minerals. It is important to aim for increased consumption of calcium, magnesium, zinc, copper, manganese, and potassium. Oh, and let’s not forget Vitamins D and K as they help support your body’s ability to absorb the minerals listed. Healthy fats are also very important because they will continue to build your child’s developing brain. Let’s also keep in mind the importance of complex carbohydrates, especially for the growing athlete. Kids need a steady supply of vegetables and whole grains to provide the energy they need to get through school, practice, and hours of homework.

Here are some tips for ramping up your adolescent’s intake of quality, wholesome foods:

1. Only buy the best. Make sure to have the healthy choices accessible for grab and go. Keep granola bars, trail mixes, and fresh fruits and vegetables in eyes’ view.

2. Try nutrient-rich waffles or muffins as a quick and easy breakfast option. Here are some delicious and nutritious choices to get you going:
Whole Wheat Oatmeal Banana Waffles
Blueberry Greek Yogurt Waffles
Cinnamon Apple Muffins
Pumpkin Chocolate Chip Blender Muffins

3. Make family dinners a priority, even if only on the weekends.

4. Include dense nutrient-rich sides with dinner, such as mashed sweet potatoes, quinoa, whole-wheat pasta, or squash, along with the vegetables and protein of course.

5. Prepare a healthy snack for study time. Try fruit with nut butter, hummus with sliced veggies, or whole fat Greek yogurt parfaits.

6. Make casseroles that combine protein, healthy vegetables, and loads of flavor. Here are some of my favorites:
Spinach-Artichoke-Chicken Casserole
Sweet Potato-Black Bean Casserole
Turkey-Kale-Ranch Casserole

7. Bring your growing kiddo into the kitchen. Ask for their input on what they would like for Sunday dinner and prepare the meal together. This can be a great way to build appreciation for what goes on the plate.

8. Encourage good sleep. This is when the magic of recovery and actual growth happens. All kids should aim for 8 to 10 hours a night.

Growing up is hard to do, and with all of the pressures of day-to-day life, it can be extra challenging. Keeping a high standard of fuel intake in order to meet the needs of a growing body will help our children now and later in life.
Plant the seeds and watch them GROW.
You got this!