Balanced Nutrition – The Key to a Successful Sports Career

Balanced nutrition is an essential part of preparing young student-athletes for their sports careers. Nutrition experts assert that it is most beneficial to eat frequently but in small portions.

This principle forms the basis of our student-athletes’ menu, which includes a five-meal plan:

• Breakfast at home.
• Lunch at school.
• Afternoon snack (a portable meal).
• Dinner at home.
• Light snack during team training.

In addition, host families create an environment where children feel at home:

• They might treat the children to home-cooked meals or offer extra portions.
• If a child is traveling for a game, a take-away meal is prepared, such as sandwiches, yogurt, and fruit.

Key Aspects of Nutrition for Young Athletes

Children who actively participate in sports require more calories and nutrients than their peers who are less physically active.

Nutrition helps to:

• Replenish energy expenditure.
• Support growth and development.

Carbohydrates

Carbohydrates supply the body with necessary salts and sugars. However, it is important to distinguish between simple and complex carbohydrates:

• Simple carbohydrates (such as candies and cookies): When consumed in excess, they can cause health problems.
• Complex carbohydrates (such as bread, pasta, cereals, and grains): They are the best source of energy because they are easily digested and help maintain stable blood sugar levels.

Glucose and fructose—vital for athletes—are found in vegetables and fruits.

• For example, grapes and cherries are especially rich in glucose.

Proteins

Proteins are necessary for the growth and development of muscle mass.

• Animal proteins (such as eggs, milk, fish, and meat) aid in building muscle mass when combined with physical exercise.

At the Academy, individual muscle-building programs are developed for each player based on their age group (U-16/U-18).

• For young student-athletes aged 14 and older, the following are also offered:
  • Amino acid supplements.
  • Animal protein in powder form, as recommended by the coaches.

The Benefits of a Balanced Diet

A well-structured diet helps to:

• Replenish energy expenditure.
• Maintain overall health.
• Unlock the full sports potential of each student-athlete.