Nutrition for Youth Athletes: Part 1 Energy Requirements

As a professional in youth sports performance, I frequently receive inquiries about the most effective supplements for achieving specific goals. Recently, a high school athlete sought my advice on which supplements could enhance her athletic performance. While I could have provided a list of well-researched supplements known for their benefits, I believed a more effective approach was to first understand her dietary habits. When I inquired about her diet, her response was disheartening, revealing that both her food choices and meal timing were not conducive to optimal performance.

It is important to emphasize that relying on supplements or medications without a commitment to a comprehensive and nutritious diet is ultimately futile and unproductive. Therefore, before discussing any supplements that may enhance athletic performance for Power Athletes, it is essential to establish a solid nutritional foundation.

Before proceeding, please consider the following questions: What is your estimation of the daily caloric intake your child requires? How many calories do you believe they consume on a daily basis? Is it truly essential to adhere to a precise caloric target each day? Now, let us continue.

To begin, it is essential to determine your child's caloric needs. This involves calculating the number of calories required for basic bodily functions, known as the basal metabolic rate (BMR). Given the complexity of accurately measuring BMR, various equations have been developed to estimate resting metabolic rate. One commonly used method for estimating caloric needs prior to engaging in exercise is the Harris-Benedict equation. It is important to note that these calculations are estimates and individual variations may occur; however, this approach is generally considered a valid means of assessing caloric requirements.

For young men, the estimated Basal Metabolic Rate (BMR) in calories per day can be calculated using the formula: 66.5 + (13.75 multiplied by weight in kilograms) + (5.003 multiplied by height in centimeters) – (6.775 multiplied by age in years). For example, if an individual is 25 years old, weighs 160 pounds, and stands 6 feet tall, the weight in kilograms is determined by dividing the weight in pounds by 2.2, resulting in approximately 72.7 kg. The height in centimeters is calculated by multiplying the height in inches by 2.54, yielding about 182.88 cm. Consequently, the predicted BMR would be calculated as follows: 66.5 + (999.625) + (914.948) – (169.375), which totals approximately 1812 calories per day. For young women, the predicted BMR in calories per day is calculated using the formula: 655.1 + (9.5663 multiplied by weight in kilograms) + (1.85 multiplied by height in centimeters) – (4.676 multiplied by age in years).

The subsequent action involves multiplying your child's estimated Basal Metabolic Rate (BMR) by an appropriate activity factor. For those with a sedentary or light activity level, the factor is 1.53, while an active or moderately active lifestyle corresponds to a factor of 1.76. For vigorous activity, the factor is 2.25, which likely applies to you if you are reading this. Does your estimate align with your expectations of your child? It may be beneficial to monitor your child's caloric intake over the course of a week. Although maintaining a food log can be somewhat laborious, it yields valuable insights regarding athletic performance. If your child's daily caloric consumption is approximately in line with their estimated requirements, whether slightly above or below, you will be prepared for the next discussion. Reiterating the initial point, before supplements can provide significant advantages, it is imperative to first meet the energy needs of your child. The next step involves determining the daily requirements for each macronutrient—proteins, carbohydrates, and fats—and understanding their specific contributions to performance enhancement.