Ideal nutrition for high-intensity interval sports athletes

High-intensity interval sports, also known as stop-and-go sports, such as volleyball, soccer, basketball, and tennis, require coordination, agility, and concentration. The rapid reactions in these sports demand bursts of energy, speed, and power.

Alternating periods of intense strength and speed, with short or long rest periods, engage all of the body's major energy systems. Therefore, meals and snacks throughout the day for these athletes must include an appropriate combination of all foods and nutrients.

The amount of food and nutrients needed varies among athletes. Some factors to consider are:

• The athlete's height, weight, age, sweat rate, stage of development, sport played, and position played.
• Although the amounts vary, carbohydrates should be the main component in a young athlete's diet to obtain sustained energy and optimal performance during events, especially tournaments and matches.
• Protein should be present in every meal for muscle maintenance and to aid muscle recovery after events.
• Fat is also important for satiety (feeling full), as well as for brain development and function, and potentially for reducing inflammation. Learn more about healthy fats for the young athlete.

Main concerns of the athlete in high-intensity interval sports

Early physical exhaustion

Due to the intensity of some extreme sports (such as basketball, soccer, tennis, and hockey) and the duration of some games (such as baseball or soccer) and tournaments (such as basketball, soccer, tennis, and volleyball), athletes may deplete their energy reserves before the event ends. This becomes a problem, especially if the athlete hasn't had a proper meal or snack earlier in the day or before the event and doesn't bring adequate snacks to consume during the event.

Injury at the end of the season

If this pattern of exhaustion continues, constant fatigue during events can put the athlete at greater risk of injury due to decreased motor skills and performance. Poor nutrition or lack of fuel can also lead to deficiencies in important nutrients such as protein, fat, iron, calcium, and vitamin D, which can also increase an athlete's risk of injuries, such as stress fractures.

Dehydration

Dehydration is another contributing factor to fatigue, but it also causes headaches and muscle cramps in young athletes. Any of these can lead to decreased performance and injuries. Of particular concern are young athletes who play in the heat or with additional equipment, such as in soccer, softball, and hockey. Dehydration in these young athletes can lead to heat-related illnesses if not properly recognized and treated.

Nutritional solutions for young athletes in high-intensity interval sports

Adequate fuel and hydration before and during events.

Eat a balanced meal at least three to four hours before the event and have a small snack right before if needed. Be sure to provide quality carbohydrates to maintain energy levels until the end of the games and tournaments.

Popular suggestions include fruit slices, dried fruit, crackers, pretzels, fig bars, or sports drinks like Xtratus Endurance, which is composed of multiple fast-digesting simple carbohydrates, sodium, and essential minerals. Be sure to bring plenty of water, encouraging sips during breaks.

Balanced meals throughout the day.

An athlete's meal should consist of:

• A variety of carbohydrates: mix them with sources like milk and yogurt, whole grains, fruits, and starchy vegetables. Carbohydrates provide both short-term and long-term energy to fuel a workout, a game, or a tournament.
• Lean protein: Protein is important for repairing torn muscles and building tissue.
• Healthy fats: Fat is important for the growing brain and has potential anti-inflammatory benefits.
• Healthy fats, such as monounsaturated and polyunsaturated fats, are important for brain development and function, help in the absorption of vitamins A, D, E, and K, and may have anti-inflammatory benefits.

Obtaining carbohydrates, proteins, and fats from a variety of sources ensures that the athlete also receives adequate amounts of other nutrients such as calcium, vitamin D, and iron, among many others. Consuming sufficient calories from carbohydrates, proteins, fats, and these nutrients helps promote optimal recovery and prevents injuries.

Hydration

Drink fluids constantly throughout the day. Most of the time, athletes should choose water and milk. Be sure to bring plenty of water to events, adding a sports drink (for electrolytes and carbohydrates) if possible, without other ingredients that could upset your stomach or intestines, if necessary.

For those who sweat excessively, salt can be added to drinks or salty snacks can be incorporated at half-hour intervals, or supplemented with Xtratus, formulated with the sodium necessary for better absorption and synthesis of glucose in the intestine.