first point out that this is not an endorsement for dietary guidelines like Atkins or any other form of nutritional science that advocates cutting carbohydrates. My main point here is in relation not to the volume or grams per day of carbohydrates one is consuming, but more specifically the quality of carbohydrates being consumed. In terms of sheer volume, if you were to consume as many grams (i.e. as much volume) of carbohydrates in a day as you likely are now, but instead used vegetables and nuts as your only source for carbohydrate intake, than you would increase the amount of fibre, vitamins, essential fatty acids and antioxidants by exponential figures. Over consumption of carbohydrates is very much a quality or selection matter. Unfortunately right now, most young athletes are consuming refined grains or sugars as their main sources. Pasta, bread, cereal and other refined grains should most certainly be replaced by nutrient dense and fibre rich foods such as vegetables and brown rice. Suggestion Number Three - Increase the amount of water daily. This one is just plain common sense, but is still a problem with youth athletics. Without the inclusion of any physical activity whatsoever during the course of a day, the human body is in a constant state of repair and regeneration at the cellular level. Water is both a nutrient and catalyst for all of our biochemical needs. It is the foundation of life and the substance of which our bodies are most made up of.