Proper nutrition plays a crucial role in supporting the growth and development of young athletes, particularly during puberty when their bodies undergo significant changes. To fuel optimal sports performance, young athletes should focus on consuming a well-balanced diet that includes a variety of nutrients such as carbohydrates, proteins, fats, vitamins, and minerals.

Carbohydrates are essential for providing the energy needed for physical activity. Examples of good carbohydrate sources include whole grains, fruits, and vegetables. These foods can help young athletes sustain their energy levels during training and competition.

Proteins are important for muscle growth and repair. Lean sources of protein such as chicken, turkey, fish, eggs, and legumes can support the development of muscle mass and aid in recovery after intense workouts.

Fats are also an important part of a young athlete's diet as they provide energy and support overall health. Healthy fat sources include avocados, nuts, seeds, and olive oil.

In addition to macronutrients, young athletes should ensure they are consuming an adequate amount of vitamins and minerals to support overall health and performance. For example, calcium is crucial for bone health, which is especially important during puberty when bone growth is accelerated. Good sources of calcium include dairy products, leafy green vegetables, and fortified plant-based milks.

It's also important for young athletes to stay hydrated by drinking plenty of water before, during, and after physical activity to maintain optimal performance and support recovery.

References:

• "Nutrition for Young Athletes" - American Academy of Pediatrics
• "Nutrition and Athletic Performance" - Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine