Nutrition For Young Female Athletes

Choosing what to eat as a young female athlete can be challenging. With the added pressures from social media, young female athletes can experience body image issues early on. For coaches, parents, and young athletes, priority should be given to fueling performance.

Here are some nutrition considerations for our female athletes.

Stop Eliminating Carbs

Cutting out carbohydrates for a young athlete is always a bad idea. Carbohydrates are the primary fuel source for the body, and reducing glycogen stores for a young female athlete can be detrimental in many ways.

Fueling with good sources of carbohydrates like fruits, veggies, and grains can be crucial in helping athletes maintain energy throughout competition.

Adversely, avoid those carb sources with high sugar and little nutritional content. Try to minimize carbs like soda, candy, and chips that can provide a temporary burst of energy. Aim for 6-12g carbs/kg body weight/day of nutrient-dense carbs.

Change The Mindset Around Fat

For years, young women have feared overconsumption of fat. Fat has always had a bad reputation for being heavily used to manipulate calorie intake and achieve weight loss. But fat is essential to the body and contributes to several chemical functions needed for development. Among those functions are nutrient absorption and the protection of organs. The general recommendation is that fat intake totals 20-35% of daily energy intake. Consistently falling short of the daily needs can increase the risk for nutrient deficiency, impaired exercise performance, and negatively impact the reproductive system.

Protein Is Not Just For Bodybuilders

Protein is essential for young athletes, especially those in regular strength training. The recommended protein intake ranges from 1.4-1.8g/kg bodyweight per day. Protein needs will vary based on the sport and individual. Meeting daily recommendations can help athletes maintain strength and muscle mass for performance. Whether you enjoy protein from animal sources or follow a vegan lifestyle, protein is essential to retaining muscle mass.

Navigating nutrition can be challenging for a young female athlete. Use these nutrition considerations as general info, but seek professional guidance when prescribing individualized nutrition programs. Remember that young female athletes require proper fuel for performance. Failing to properly fuel can lead to an array of other eating disorders and behaviors when athletes focus on aesthetics over performance.