In addition to allocating time for school, classroom and social activities in the difficult conditions of the age,

Young people who want to include sports also make wrong choices about their nutrition in this rush.

they can orient. In terms of easy accessibility, fast food, packaged products, carbonated drinks and

Consumption of non-nutritive products such as sugary foods can replace healthy foods. Whereas

Completion of the growth and development processes of all young people, whether they do sports or not, and

In order to meet their energy needs, they need to be very careful about nutrition.

Depending on the activity, young people need between 2000 and 5000 kcal of energy per day.

they hear.

“Just as a car moves better with a full tank, your body will be at its maximum.

it needs the right kind of “nutritional fuel” for performance.

So what happens if young athletes don’t get enough nutrition? The required high performance cannot be achieved and the muscle

destruction can occur instead of construction. Athletes who do not get enough calories daily, fast as necessary.

and they may not be able to maintain their ideal weight, apart from not being strong.


In sports branches that do not accept excess weight – swimming, dance, gymnastics, etc. – athletes lose weight.

they may feel pressured. That’s why we go to the wrong methods for rapid weight loss.

they can apply. Unconsciously excessive calorie restriction, fad diets, one-sided nutrition, weight loss

Unhealthy choices, such as pills, can cause both growth problems and serious complications in young girls and boys.

may cause health risks.

If a coach, fitness trainer or teammate says you need to diet,

First of all, after talking to your doctor and having the necessary tests, you can talk about sports nutrition.

Consult with a specialized dietitian.


Athletes need more fluids than non-athletes. Thirst to drink water

Don’t wait because as soon as you feel thirsty, your body has already started to lose water…

The body throws out a large amount of fluid with sweat during sports and this waste should be replaced as soon as possible.

must. However, consuming too much liquid during sports also causes swelling and discomfort in the stomach.

The need for water varies depending on the age, height, physical activity level and ambient temperature of the person.

On average, a glass of room at intervals of 15-20 minutes before, after and during sports.

Drinking water at temperature is important in terms of maintaining physical performance.

Which drinks should be consumed besides water and how much? Although no liquid is substituted for water.

Although we know that it will not exceed

can be consumed. In addition, consuming caffeinated beverages before sports can reduce blood pressure and heart rate.

it can create a feeling of tension and restlessness by increasing its speed.

vitamins and minerals

Vitamins and minerals are not sources of energy, but are important nutrients for bodily functions.

are items. For example; Vitamin D and calcium contribute to the development of strong bones that the athlete needs.

iron helps to provide higher performance by carrying oxygen to the muscles.

It is possible. In order to get the daily necessary iron; low-fat meat, poultry, fish, and leafy greens

vegetables should be consumed. Calcium is; plenty of dairy products such as low-fat milk, yogurt, cheese

available in quantity.

Minerals such as potassium and sodium provide electrolyte balance and increase muscle activity during sports.

and affect the amount of water in the body. Sodium ; Some foods such as cheese, eggs, especially table salt

can be taken into the body with food. Foods such as green leafy vegetables, potatoes, bananas, peaches, oranges

It should be included in the nutrition of young people who do sports as valuable potassium sources. wide variety

A balanced diet containing fruits and vegetables is essential for a healthy body and good sports performance.

Provides vitamins and minerals.

If there is no diversity in nutrition, it may be good to take multivitamin support under the control of a doctor.

However, high doses and uncontrolled use of vitamins and minerals do more harm than good.

Remember that you can bring

The power of protein

Athletes need more protein than their peers. However, this protein

It should be taken naturally with a nutrition program.

Nothing but a myth that excessive protein intake is necessary to build big, strong muscles

is not. Protein and regular exercise are sufficient for muscle development. Also a lot of protein

You can harm your body such as dehydration, loss of calcium and even kidney problems.

Protein-rich fish, low-fat meat, chicken, turkey, eggs, dairy products, peanuts and peanut butter

are foods.


Carbohydrates provide athletes with an excellent source of fuel. carbohydrate restriction or

long-term low-carb diets can cause the athlete to feel tired and worn out, resulting in

cause adverse effects on sports performance.

Empty calorie sources containing simple sugars, such as chocolate or sugary snacks, are other essential

It is healthy for both athletes and non-athletes as they do not contain nutrients.

is not. In addition; If this type of food is consumed just before the sport, it will give the athlete a quick relief.

Giving a “burst of energy”, then sudden lockups, and finally before the end of the sports program, the energy

may cause depletion.

Athletes should consume complex carbohydrates instead of simple carbohydrates, improve their performance and

recommended for their health. Bread, rice, pasta, bulgur, legumes and vegetables

Although it contains complex carbohydrates; It provides better control of blood sugar. this type

products containing unprocessed whole grains instead of processed ones (for example, brown rice,

oatmeal, whole grain breads, etc.) gives the athlete the necessary energy, as well as dietary fiber and

It also contributes in terms of other important nutrients.


Every person needs a certain amount of fat daily. Particularly during sports, active muscles quickly

Burning carbohydrates causes the body to need fats for long-term energy.

When should oils be consumed? Fatty foods can slow down digestion. So a few hours from sports

These foods should not be consumed before or after. At the same time, such as fries, tallow, margarine.

Fats high in saturated fat should be avoided.

In order to be a healthy athlete, experts believe that olive oil, due to the unsaturated fatty acids it contains,

They recommend vegetable oils such as sunflower oil, corn oil, and hazelnut oil.

A colorful table

Different foods contain different nutrients, so having a poor fitness

If you don’t want it, your diet should contain all the nutrients. Bioavailability of nutrients

It is very important that they are consumed with the right combinations to increase it. For example; orange, vitamin c

and carbohydrates, while red meat is rich in iron and protein. iron of vitamin C

A glass of fresh orange juice to take with red meat is good, thanks to its ability to increase absorption.

It can be a choice.

Food group Nutrients it contains Recommended for young athletes

daily amounts

Milk, yogurt, cheese Calcium, protein, A

vitamin and riboflavin(B2)

3 servings per day

1 portion quantities;

• 1 glass of milk (200ml)

• 1 glass of yogurt

• 1 slice of low-fat cheese

Red meat, chicken, turkey,

legumes, eggs

and peanuts

Protein, thiamine (B1),

riboflavin(B2), niacin, iron

and zinc

2-3 servings per day

1 portion quantities;

• up to 3 meatballs cooked red


• 1 egg

• 1 cup of dried legumes

• 4 teaspoons of peanut butter

Vegetable (all yellow, dark green

leafy and starchy

vegetables and fresh vegetables


Vitamin C (tomatoes, broccoli

and Brussels sprouts), A


(carrots, broccoli, spinach,

zucchini and potatoes)

3-5 servings per day

• portion sizes;

• 4 tablespoons of cooked


• Raw such as lettuce, spinach


• 1 cup (200ml) of vegetables


Fruit and fresh juices

Vitamin C (citrus and

juices, melon and strawberry), A

vitamin (apricot)

2-4 servings per day

1 portion quantities;

• 1 medium apple, banana or


• 1⁄2 grapefruit

• 1 glass of fresh fruit


• 1⁄2 glass of grapes

• 1 handful of dried fruit

Bread, oats, rice and



carbohydrates (starch and diet

fiber), small amount of protein, B

vitamins and iron

4-6 servings per day

1 portion quantities;

• 1 thin slice of bread

• 3-4 tablespoons

breakfast cereal, oats

• 2 tablespoons of cooked

rice, pasta

• 2-3 biscuits, rusk

dit. Aysegul Ozturk

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