According to a 2006 report by the University of Maryland's public policy department, roughly 40 million American children aged 5 to 18 play youth sports. Youth sports teach vital lessons such as adherence to rules, teamwork and goal-setting --- in addition to promoting healthy activity. For a youth sports player to get the most out of his efforts, however, he must fuel his activity with healthy nutrition.
On Junk Food
Junk food, such as candy and fast food, is a vice of choice for American children. According to a 2010 study conducted by the University of Minnesota, American children get an astounding 40 percent of calories in their diet from junk food. Researchers consider many of these foods "empty calories," meaning they have little or no positive nutritional value.
Youth sports participants should avoid eating junk food at this level, which, the Money Times website reported, is two to six times what the U.S. government recommends. The saturated fats and sodium contained in junk food can provide inadequate energy levels and cause bloating and dehydration.
Protein
Protein is a vital part of a good diet for a youth sports participant because of its ability to refuel the body after exercise. Protein helps muscles grow and recover from strenuous activity by providing essential amino acids, while also helping strengthen bones. Sources of protein include various red meats, chicken, fish, nuts and beans.
Fat
Everyone, including youth sports players, needs some fat in a healthy diet, because it provides energy. But much of an athlete's fat intake should be in the form of "natural" fats, present in many unprocessed foods, like lean meats. Saturated fats, which are most commonly present in junk items, such as fried foods and other highly processed choices common at fast-food restaurants, should be ingested in small amounts. When eaten in abundance, saturated fats can lead to illness such as heart disease. They can impair the performance of a young athlete, meanwhile, by causing weight gain.
Drinks
Water should be the top choice when it comes to a young athlete's drinking habits, because it comes with no added sugars and best rehydrates the body. But there are sports drinks --- Gatorade the best-known among them --- that also replenish the electrolytes, which are lost in sweat and help the body retain fluids. Gatorade and similar beverages also contain some glucose, to help the intestines absorb fluid.
Carbs
Carbohydrates are essential for a child athlete because they are the primary source of the body's fuel. Young athletes should focus their carb intake on foods with complex carbs --- carbohydrates that burn more slowly, fueling the body for extended periods of time and reducing feelings of hunger. This is particularly vital in sports that require long-term endurance. Whole grains are among the top choices for complex carbs.
Foods with simple carbs, such as starchy and sugary foods like pizza, pasta and potatoes, are less effective because the body burns those carbs more quickly, leading to a spike in blood sugar followed by a crash.
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