4-Nutrition for Child and Adolescent Athletes

Energy equations for youth

Adult energy equations are inappropriate due to requirements for growth and tissue synthesis.

Growth changes in males vs. females

Males increase more lean body mass; females increase more fat mass during adolescence.

RED-S threshold in female youth

Energy intakes below 45 kcal/kg LBM may impact menstrual function.

Protein requirement for active youth

Approximately 1.5 g/kg of lean body mass is sufficient.

Peak growth lean mass increases (by sex)

Up to 2.3 g/day in females and 3.8 g/day in males.

Carbohydrate recommendation for young athletes

Aim for the higher end of adult activity-specific recommended ranges.

Iron deficiency risk factors

Higher in athletes than non-athletes, and higher in menstruating individuals.

Vitamin D risk in youth athletes

Indoor sports athletes are at risk due to lack of sun exposure.

Skeletal calcium accretion rate

Estimated to be around 300 mg/day during adolescence.

Thermoregulation differences in children

Reduced sweating response, lower sweat rate, and higher sweating threshold than adults.

Heat illness risk in children

Smaller individuals have a greater rate of heat gain.

Hydration rate recommendation

A rate of 13 ml/kg is likely sufficient for youth athletes.

Youth sport supplement usage rate

30% to 50% of youth athletes report using sport supplements.

Caffeine limit (Ages 4-6)

No more than 45 mg/day (about 1 can of pop).

Caffeine limit (Ages 7-9)

No more than 62.5 mg/day (~1.5 cans of pop).

Caffeine limit (Ages 10-12)

No more than 85 mg/day (almost 2 cans of pop).

Caffeine limit (Ages 12+)

No more than 2.5 mg/kg of body weight per day.