The Competitive Edge: Understanding Your Child’s Nutritional Needs
Hello, I am Dr. Anita Sabeti. Living and practicing here in the heart of Beverly Hills and Los Angeles, I see a specific type of drive in our community. We have some of the most talented, dedicated young people in the country. Whether they are running track at a high school level, playing competitive club soccer, or training for gymnastics, our local youth are pushing their bodies to the limit.
However, as a pediatrician, I often notice a gap between their training intensity and their fueling strategy. Many parents ask me how to give their child an advantage on the field. The answer is rarely a fancy supplement or a new pair of shoes. It starts on the plate. Young Athlete Nutrition is the foundation of both current performance and future growth.
In this guide, I want to walk you through how we can fuel these rising stars properly, keeping them healthy, happy, and performing at their absolute best.
Growth vs. Performance: The Double Demand
One thing I always emphasize to my patients is that a young athlete is not just a small adult. Their bodies are doing two massive jobs at once. First, they are expending huge amounts of energy during practice and games. Second, and perhaps more importantly, they are growing.
During puberty and adolescence, the body requires a significant surplus of energy just to build bone, muscle, and tissue. When you add the caloric burn of a two-hour soccer practice in the Los Angeles heat, the nutritional demand skyrockets. If a child under-eats, the body will prioritize survival over performance. This means growth can slow down, bones can become weaker, and the risk of injury increases.
I view nutrition as the ultimate form of injury prevention. We want to ensure there is enough fuel in the tank to cover the baseline needs of growing up, plus the extra needs of being an elite athlete.
The Big Three: Mastering Macronutrients
To simplify things, I like to break down food into the three main categories, or macronutrients. A balanced diet isn’t about cutting things out; it is about getting the right ratios.
Carbohydrates: The Premium Fuel
In the world of diet trends, carbohydrates often get a bad reputation. However, for a young athlete, carbs are non-negotiable. They are the bodyās preferred source of energy. Think of carbohydrates as the gas in your car. You wouldn’t try to drive from Beverly Hills to Santa Monica on an empty tank, and your child cannot sprint down the field without muscle glycogen (stored carbohydrates).
I recommend focusing on complex carbohydrates that provide sustained energy. Great options include:
- Oatmeal with berries
- Whole grain pasta or brown rice
- Sweet potatoes
- Whole wheat toast
- Quinoa
Data Point: According to sports nutrition research, carbohydrates should make up about 45% to 65% of a young athlete’s total caloric intake to maintain optimal glycogen stores during intense activity.
Protein: The Builder
Protein is vital for repairing the muscle tears that happen during exercise. It is what makes your child stronger. However, there is a misconception that more is always better. Most American kids actually get plenty of protein. The key is timing and quality.
I encourage my patients to eat real food sources of protein rather than relying heavily on processed shakes or bars. Lean chicken, fish, turkey, eggs, Greek yogurt, and beans are fantastic. For our busy families in LA, rotisserie chickens or pre-cooked edamame can be lifesavers.
Fats: The Long-Term Energy
Healthy fats are essential for brain development and hormone regulation. They also provide energy for lower-intensity, longer-duration activities. I love seeing kids snacking on avocados, nuts, seeds, and using olive oil in their meals. We want to avoid trans fats (fried fast foods), but we definitely want to embrace the healthy fats found in salmon and walnuts.
Hydration: The Secret Weapon in the LA Heat
Living in Southern California, we deal with warm weather year-round. This makes hydration a critical component of Young Athlete Nutrition. I often see kids who complain of headaches or fatigue, and it turns out they are simply dehydrated.
Water regulates body temperature and lubricates joints. By the time a child feels thirsty, they are often already dehydrated. I advise carrying a reusable water bottle everywhereāto school, to practice, and even in the car during our infamous LA traffic.
Data Point: Research indicates that dehydration of just 2% of body weight can negatively affect sports performance, decreasing endurance and impairing cognitive decision-making on the field.
For exercise lasting less than an hour, water is perfect. If your child is training for more than 60 to 90 minutes, or if it is an exceptionally hot day in the valley, an electrolyte drink might be necessary to replace lost salt and minerals. However, keep an eye on the sugar content.
Strategic Timing: When to Eat
As a doctor, I know that when you eat is almost as important as what you eat. Digestion takes time and energy. We need to time meals so the energy is available when the whistle blows.
The Pre-Game Meal
The goal here is to top off energy stores without causing an upset stomach. I suggest a meal 3 to 4 hours before the event. This meal should be high in carbs, moderate in protein, and low in fat and fiber (which slow down digestion).
Examples include:
- A turkey sandwich on whole-wheat bread with fruit.
- Chicken breast with rice and green beans.
- A bagel with a small amount of peanut butter and a banana.
If there is less time (say, 30 minutes before practice), stick to a quick carb source like a piece of fruit or a handful of pretzels.
The Recovery Window
The 30 to 60 minutes after exercise is what I call the “golden window.” This is when the body is most efficient at refilling energy stores and repairing muscle. I recommend a mix of carbs and protein.
Chocolate milk is actually a fantastic, science-backed recovery drink because it has the perfect ratio of carbs to protein. Other good options are a smoothie with yogurt and fruit, or a wrap with lean meat.
Micronutrients: Small but Mighty
Beyond the macros, we have to look at vitamins and minerals. In my practice, I pay close attention to two specific nutrients for athletes: Calcium and Iron.
Calcium and Bone Health
Adolescence is the most critical time for building bone density. Peak bone mass is usually achieved by the late teens or early 20s. If we miss this window, we cannot get it back. Calcium is the building block, and Vitamin D helps the body absorb it.
Dairy products are obvious sources, but calcium is also found in fortified orange juice, leafy greens, and almonds. For our young athletes putting stress on their bones through running and jumping, this is non-negotiable to prevent stress fractures.
Iron and Energy
Iron transports oxygen to the muscles. If iron levels are low, the athlete will feel exhausted and their legs will feel heavy. This is particularly common in teenage girls. Red meat, dark poultry meat, leafy greens, and fortified cereals are good sources. Pairing these with Vitamin C (like strawberries or citrus) helps absorption.
For more detailed information on dietary sources and daily requirements, I often refer parents to authoritative resources like the Academy of Nutrition and Dietetics, which offers excellent, science-backed guidance.
Navigating the Busy LA Lifestyle
I understand the reality of living in Los Angeles. Between school in Beverly Hills, traffic on the 405, and late practices, sitting down for a home-cooked meal every night isn’t always possible. However, convenience doesn’t have to mean unhealthy.
Smart Snacking on the Go
Preparation is key. I advise parents to keep a cooler in the car. Stock it with:
- String cheese
- Greek yogurt cups
- Cut veggies and hummus
- Fresh fruit (apples, bananas, oranges)
- Trail mix (nuts and dried fruit)
Restaurant Strategies
When you do need to grab food out, you can make smart choices. At a sandwich shop, choose whole grain bread and load up on veggies. At a Mexican grill, opt for a bowl with brown rice, beans, and grilled chicken instead of a fried burrito. At a burger joint, a grilled chicken sandwich is usually a better bet than a double cheeseburger.
The Truth About Supplements
I frequently get asked about protein powders, creatine, and pre-workout mixes. My stance is generally cautious. The supplement industry is not strictly regulated by the FDA. Many products contain ingredients that are not listed on the label, which can be dangerous or even cause a failed drug test for high-level competitors.
Furthermore, nutrients from whole foods are absorbed better by the body. Before reaching for a pill or powder, I always ask: “Can we get this from food first?” In 99% of cases, the answer is yes. If you are concerned about a deficiency, please bring your child in to see me or a registered dietitian so we can run blood work and make a medical recommendation.
Sleep: The Forgotten Nutrient
While not food, sleep is arguably the most important factor in nutritional uptake and recovery. You can eat the perfect diet, but if your child is only sleeping six hours a night, their body cannot utilize those nutrients effectively to repair tissue.
Growth hormone is primarily released during sleep. In the high-pressure academic environments of Beverly Hills and LA schools, sleep often gets sacrificed for studying. I urge parents to prioritize sleep as much as they prioritize practice. It is essential for mental focus, reaction time, and physical growth.
Red Flags to Watch For
As we focus on elite nutrition, we must also be vigilant about disordered eating. In sports where weight or aesthetic is emphasized (like gymnastics, dance, or wrestling), the pressure to be thin can be dangerous. If you notice your child becoming obsessive about counting calories, cutting out entire food groups, or expressing guilt after eating, this is a red flag.
Nutrition should be empowering, not restrictive. We eat to fuel our bodies, to feel strong, and to have fun. If food becomes a source of stress, it is time to have a conversation with a professional.
A Partnership for Success
Raising a young athlete in Los Angeles is an exciting journey. Watching them score a goal, beat their personal best time, or simply learn the value of teamwork is incredibly rewarding. By prioritizing Young Athlete Nutrition, you are giving them the tools they need to succeed not just in sports, but in life.
I hope this guide helps you navigate the grocery aisles and meal planning with a bit more confidence. Remember, it is not about perfection. It is about consistency. Small, healthy choices add up over time to build a strong, resilient athlete.
If you have specific concerns about your child’s growth, energy levels, or dietary needs, my door in Beverly Hills is always open. Letās work together to ensure your child is fueled for the future.
