Figuring out nutrition labels, nutrients, and supplements to fuel performance can be difficult, but it doesn’t have to be! Below I outline how to read a label, and how certain vitamins and minerals can help fuel performance and recovery. While I won’t provide recommendations for amounts of each nutrients needed (because everybody and every athlete has different needs), I can outline what to look for and how these nutrients will help your young athlete.

First, let’s break down nutrition labels.

Serving Size:
This is important because if you’re eating twice that amount, you need to double all the other numbers as well (and I don’t know anyone that eats 1/2 cup of cereal!).

Fat:
Very important for athletes to help absorb vitamins, help muscles recover, and fuel their bodies. Fat is also essential for focus and brain health. Try to incorporate fats from different sources like nuts, seeds, lean meats, and fish.

Sodium:
Crucial if you’re looking at foods for recovery as it is a very important electrolyte and young athletes lose a lot of sodium through sweat. Sodium helps control blood pressure, balances your body water, and helps control muscle contractions.

Carbohydrates:
An essential form of energy and a great way to fuel up before a game or practice.

Fibre:
A nutrient we could probably all use more of as fibre is excellent for our digestive system-but it’s important not to have foods too high in fibre before a practice or game. This could cause cramping or digestive upset. Choose high fibre foods for recovery or when you have hours before activity.

Sugar:
Always a hot topic for parents. Just keep in mind that some foods will have sugar coming from natural sources, like milk, bran, fruit, or oats and these are great choices before a game or practice.

4g of sugar equals 1 teaspoons of sugar. So if your serving size has 8g of sugar, that is the equivalent of 2 teaspoons. If you want to know where the sugar is coming from, have a look at the ingredient list.

Protein:
A necessary nutrient for muscle recovery, repair, and growth among multiple other processes in the body. Again, not too much before practice or a game, but afterwards? Go right ahead!

Now let’s talk vitamins.

Which ones are best for athletes and what do they need?

The most common vitamins necessary for athletes are vitamin D, folate, and vitamin B6.

Vitamin D helps the body absorb calcium, folate and B6 helps make red blood cells, which carry oxygen to muscles. Important!

Minerals that are important for young athletes are calcium, iron, and electrolytes (potassium, magnesium, and sodium).

Calcium helps maintain strong bones and teeth. Iron is used to make protein in red blood cells that carry oxygen around your body. 

Electrolytes are essential minerals that play an important role in many bodily functions, including muscle contraction, keeping muscles and nerves healthy, helps make new proteins, and balances the water in your body.

Not having enough electrolytes can cause cramping, lack of focus, fatigue and more. Eating a diet full of different nutrients, vitamins, and minerals should ensure you are getting enough.

Depending on your goals or what you need at that time of day, you might want more or less protein, fibre, and fat. For example, before a practice, you’ll want less protein, fibre, and fat because those nutrients take longer to digest. You don’t have to avoid them completely, but choosing foods with lower amounts at this time might help your performance.

After activity is when you want protein, fibre, fat, carbohydrates, INCLUDING vitamins and minerals-especially electrolytes. And always remember to hydrate with water. Hydration is key for your body to absorb nutrients and play at an optimal level.

Don’t stress too much about getting all of these nutrients. If you’re eating a variety of foods, including fortified options, you’re most likely getting what you need! Reading the labels on foods will help you know more about what is going into your body, but fuelling your body should be the priority.