Fortifying Future Champions: Youth Athletes and Immunity

It's common for young children to get sick, and it is often seen as beneficial for their developing immune systems. Typically, around the age of 7, they experience fewer and less severe illnesses, thanks to improved immunity. Establishing good sleep habits and providing nutritious meals are crucial during these formative years to set them up for success.

The demands on young athletes can be immense. After a full day of school, they're expected to exert themselves physically at practice or a game, only to rush home, wind down, and hit the bed—never mind squeezing in homework. As a parent to boys aged 11 and 9, returning from hockey or baseball games past 9 pm can test my patience in ensuring they quickly—albeit not always calmly—retire for the night. I can't fathom when these games extend even later, with them arriving home post-10 or 11 pm!

Frequent illnesses or slow recovery from them in athletes are telltale signs of overtraining or inadequate support through proper nutrition or sleep. If you're a parent of a youth athlete, assess the hours they dedicate to training and whether their diet and lifestyle align with this level of activity.

1. Are they consuming sufficient calories for their activity level? This consideration becomes even more crucial for multi-sport athletes or those with morning and evening training sessions.

2. Are they meeting their protein needs relative to their weight and activity level? While the Recommended Dietary Allowance (RDA) for protein is modest, youth athletes may require higher intakes—ranging from 1.2 to 1.8 grams per kilogram per day—depending on their sport.

3. Are they getting adequate sleep? As kids engage in later practices and games as they grow older, emphasizing good sleep hygiene and considering supplements like magnesium or calcium/magnesium before bed becomes essential to support both sleep and muscle recovery.

If your youth athlete frequently falls ill, exhibits low energy, endurance, or focus, it's time to ask questions. By implementing changes and providing them with the tools for success, you can nurture a happier and healthier athlete.

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