Nutrition for Young Athletes

Young Athletes Need a Diet Rich in Omega-3s and Antioxidants

My friend, Dr. Michael Lewis, Director of the Brain-Health Education and Research Institute, recently publicized what we Little League coaches and parents have long known – heavy training and sports competitions can stress the immune system. Dr. Lewis made the point that athletes tend to have lower levels of omega-3 fats in their bloodstream because their bodies use them more quickly than non-athletes. To maintain good immune strength, young athletes need to “go fish!” I tell my Special Olympics team: “Eat at least three fistfuls of wild salmon at least three times a week, and if you don’t ‘go fish!’ and take 1,000 milligrams a day of a DHA/EPA omega-3 fish oil supplement.

To test the omega-3s in athletes, researchers in Germany measured their blood levels of omega-3 fats using the new omega-3 index, a measure of omega-3 fatty acids in red blood cells. In the pilot study published in International Journal of Sports Nutrition and Exercise Metabolism , 2014, only one of the 1,006 German athletes studied had the optimal blood level of omega-3s.

Also, because athletics stress young and growing muscles – called oxidative stress – young athletes need more antioxidants in their diet. My favorite athletic coach, Dr. Mom, said: “Put more color on your plate.” Double that during sports season. Remember the two S’s: “A s hake and a s alad a day help keep muscle soreness away.” For our young athlete, Stephen, the home-run hitter on his Special Olympics team, I double up on his multi-fruit and multi-vegetable morning shake with a scoop of protein powder (we use Juice Plus+ Complete ).

ung athlete, Stephen, the home-run hitter on his Special Olympics team, I double up on his multi-fruit and multi-vegetable morning shake with a scoop of protein powder (we use Juice Plus+ Complete ). He also downs a six-ounce fillet of salmon the night before his game.