Review Article
Nutritional Considerations for Performance in Young Athletes
Table 3
Supplemental nutrition recommendations for athletes.
| Protein | 1.2–1.8 g/kg/day derived from whole food sources | After exercise: 20 g of high quality protein shortly after exercise |
| Carbohydrate | During exercise: 30–60 g/hr for exercise lasting more than 1 hour | After exercise: 1.0–1.5 g/kg of body mass within 30 minutes of exercise cessation |
| Fluid | Before exercise: 5–7 mL/kg 4 hrs prior to exercise | During exercise: assess sweat rate and develop hydration plan to maintain body mass during exercise | After exercise: 450–675 mL/0.5 kg and additional sodium consideration to account for loss through sweat |
| Micronutrients | During exercise: sodium to offset losses associated with sweat being lost in sweat |
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