Nutrition for Young Runners

Running is a popular sport with children and adolescents around the world.

Depending on the age and calibre of the young athlete, training may range from the weekly school Physical Education lesson to structured sessions at a local club or to participation in one of the special training plans on The World Keeps Running.

The goals of training may range from simply having fun, to improving fitness and physique, to developing running skills and preparing for an event.

For the youngest age groups, there should be no special need for any change to diet. The main aims are to minimise the risk of gastrointestinal upset and to avoid problems of dehydration on hot days. It may be best to avoid solid food for two to three hours before training and particularly an event as the combination of exercise and nerves can cause some gastric distress.

Children can often be out in the sun for many hours on sports days, and adults should be vigilant to ensure frequent application of sun cream and to be aware of any child who seems to be having problems. Ample fluid should be available, and children may need to be reminded to take small amounts of drinks at regular intervals.

The physiology of children and adolescents differs from that of adults in several ways. The mechanisms of thermoregulation are less efficient in children, and special attention must be paid to the environment, activity patterns, clothing and hydration to avoid problems of hyperthermia or hypothermia.

The growth spurts during childhood and adolescence require nutritional support in terms of adequate intake of energy, protein and minerals.

Active young people may find it difficult to meet their needs for energy and nutrients when the costs of training and growth are added. Young people may not have developed the nutritional knowledge and time management skills to fit in all the eating occasions required to achieve high energy, nutrient-rich eating.

The rate of obesity in children is still rising, but active youngsters do need a plentiful supply of energy from foods and energy-containing drinks.

Young athletes eating a wide range of foods should not need to use dietary supplements, and athletes and coaches should be aware that these do not provide a short cut to success.

Encourage children to become involved in menu planning for the family meals, and for special needs associated with their training and competition sessions. Encourage positive messages that good eating practices, involving good choices of foods and drinks, are part of the formula for sporting success, and a healthy life.

Children often need snacks to meet their energy needs over the day, and the special needs of recovery from sport. These snacks should involve nutrient-rich choices such as fruit, sandwiches, dried fruit and nuts, flavoured dairy products, and cereals and milk. Some planning is needed to have these choices on hand over the day, and before or after sport.