This article looks at some of the nutritional concerns for growing athletes and offers tips to help you fuel your athletic child for optimal growth and performance. Adequate protein is very important for children to grow well and to build strong muscles. This comes to 40 to 75 grams of protein for a 9 year old who weighs 75 pounds. Although children need adequate protein, extra protein will not build bigger muscles. The hormones that kick-in at puberty create muscular bulk.
Adequate fluids are very important for child athletes.
Your job as parent is to be sure palatable fluids are available at both training sessions and competitions. That means cold water, dilute juice, or sports drinks. Young athletes who engage in competitive, nonstop physical activity lasting more than 30 to 40 minutes risk becoming overheated, more than adults who exercise at the same rate for a similar amount of time. But if your child seems overly fatigued, irritable and letharic, suspect inadequate calories. If they eat significantly less fat, they may consume too little energy.