You've had an intense session of intervals or drills. All after a long day of school or work. You're tired on the commute home but want to eat before bed without overdoing it. How do you recover with bedtime looming?

Carbohydrates - Quick and Simple

Having some simple carbohydrates is a good way to ensure you're refuelled for the next day and are eating enough to match your energy demands - a key thing for young athletes (Meyer et al., 2007). These are generally sugary, low-fibre options, but it could be as simple as having some fruit packed in Tupperware, juice, or - if a very intense session - a sports drink may benefit you. Don’t forget fluids. Use the urine colour scale to help. Aim to get these within 30-60 minutes of finishing training but prioritise eating and drinking enough. Carbs and fluids are crucial for subsequent performance (McCartney et al., 2017 – although in over-18s, these are still important parts of recovery).

Lean Protein - A Champion's Essential

Protein aids muscle growth and repair. Having protein with carbohydrates after a session will help your muscles recover. For young athletes, lean protein sources should be consumed wherever possible (Desbrow et al., 2014). Lean meats (skinless chicken breast, pork, ham), fish (tinned tuna, salmon) or dairy (milk, yogurt) are good sources.

Tips for Your Travels

When travelling home from training, you could:

• Have prepared something already - fruit or juices, sports drink, or recovery shake (homemade or supplement if needed).
• Research local shops and see what they have to offer.
• Store supplies at home. If the commute isn't too far and you're not immediately hungry, you could wait for the short journey home and grab some leftovers or make a quick snack. Convenience doesn't have to mean compromise!

Some practical examples:

• Carbs as a 'base' - pasta, bread for sandwiches, rice, potatoes, couscous, fruit and/or juices (apple, orange etc).
• Protein - Chicken and tomato pasta bake, stir fry (lean meats or vegetarian, try tofu or quorn), a tuna sandwich, roasted potato or sweet potato with tuna or cottage cheese and salad. You could prepare these ready to eat at home or takesome with you for after training.
• Meal deals - e.g. a tuna, chicken or ham sandwich and/or salads. If training was intense and you're struggling with appetite, something is better than nothing, like a fruit mix, juice, or yogurt/milk drink.
• Milk - an ideal recovery drink for young athletes. Milk provides protein, carbohydrates and calcium for bone growth and development! You can buy a pint of milk in any shop nowadays and could have it in a cool bag ready to drink on the way home.
• Recovery shakes - homemade with some milk and fruit to whichever taste and consistency you like. You could add mango, strawberries, blueberries - any fruit or veg really! Something as simple as 350-400ml milk and 100g fresh or frozen fruit might be a good start. Experiment with it!

Recovery is key after a tough evening session. Getting in some quick carbohydrates and protein will help you feel fresh next time around. Convenience doesn't have to mean compromise. The biggest thing is eating enough!Prioritise recovery and happy eating!

NUTRI-TEEN Food Powder Shakes

Youth Sport Nutrition created the world’s first food powder shake tailored specifically to active youths. Not only is it a great source of protein, but each shake also contains a specific blend of fats, carbs and 16 essential micronutrients to ensure athletes get everything their body needs to perform and its best. NUTRI-TEEN Shakes are specifically designed to cater to the nutritional needs of active youths, this food powder can help fill in any dietary gaps, providing the high-quality protein that's crucial for muscle recovery and growth.

Available in several kid-approved flavours, these food powder shakes offer a quick, easy, and tasty way to boost your child's protein intake. What sets NUTRI-TEEN shakes apart is their focus on supporting youths during their vital growth and development phases, as well as facilitating recovery.

Please remember, these food powder shakes are not meant to replace a balanced diet of whole foods. Instead, they're designed to complement it, particularly when your child's dietary needs are heightened due to intense training sessions. If ensuring adequate protein through food alone is proving difficult, consider adding YSN NUTRI-TEEN shakes to your young athlete's nutritional plan for that added support.

Author: Liam Oliver (further edited by YSN)

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.

References

Desbrow, B., Mccormack, J., Burke, L., Cox, G., Fallon, K., Hislop, M., ... Leveritt, M. (2014). Sports Dietitians Australia position statement: Sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism, 24(5), 570-84.

McCartney, D., Desbrow, B., & Irwin, C. (2017). Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance. Sports Medicine, 1-30.

Meyer, Flavia, O'Connor, Helen, & Shirreffs, Susan M. (2007). Nutrition for the young athlete. Journal of Sports Sciences, 25, S73.