REQUIREMENTS FOR ENERGY

Basic nutrition is necessary for development, good health, and academic accomplishment, as well as generating energy

• Sports nutrition improves athletic performance by reducing tiredness and the risk of disease and injury, as well as allowing athletes to exercise more effectively and recover more quickly
• To avoid an energy shortfall or excess, it is critical to balance energy intake with energy expenditure. Short stature, delayed puberty, menstrual dysfunction, loss of muscular mass, and greater vulnerability to exhaustion, injury, or disease can all be symptoms of an energy deficit .
• Overeating can lead to obesity and overweight.
• Boys and girls have similar nutritional and energy requirements (calorie demands) before puberty. Adolescents’ energy needs are more variable, depending on their age, degree of activity, rate of growth, and stage of physical maturation
• These suggested energy allowances are the very minimum required for normal growth and body processes. During development spurts and to replace energy wasted during physical endeavors, more calories are required. For example, a 30 kg female playing soccer for 60 minutes would burn 270 calories on average, while a 60 kg boy playing ice hockey for 60 minutes would burn 936 calories on average.

MACRONUTRIENTS

Carbohydrates, protein, and fats are all macronutrients that give energy for physical exercise and sports involvement.

Carbohydrates

Carbohydrates are the most significant source of energy for athletes since they deliver glucose. Four kilocalories of energy are contained in one gram of carbohydrate. Glucose is stored in the muscles and liver as glycogen.

Proteins

Proteins are essential for the growth and repair of muscle, hair, nails, and skin. Proteins do not serve as a primary source of energy during light exertion or exercise of short duration. Proteins, on the other hand, aid in the maintenance of blood glucose levels through liver gluconeogenesis as exercise duration increases.

MICRONUTRIENTS

Although numerous vitamins and minerals are necessary for optimum health, athletes should pay special attention to consuming enough levels of calcium, vitamin D, and iron. Calcium is necessary for bone health, enzyme function, and muscular contraction.

Vitamin D is important for bone health and plays a role in calcium absorption and regulation. For children aged four to eighteen, current standards indicate 600 IU per day (8). Vitamin D levels are also different based on where you live and who you are.

Iron is necessary for the delivery of oxygen to body tissues. More iron is needed during adolescence to maintain growth, as well as increased blood volume and lean muscle mass (1). To avoid depletion of iron stores and iron deficiency anemia, boys and girls aged nine to thirteen should consume 8 milligrams of iron each day.