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Nutrition and Hydration Recommendations for Young Athletes
The Role of Nutrition in Athlete Injury Prevention
Dr. Bianca Edison, a sports medicine specialist at Children's Hospital Los Angeles, underscored the critical role of adequate nutrition in preventing injuries and aiding recovery for young athletes. Dr. Edison highlighted that poor nutrition can lead to injuries, prolonged recovery times, and decreased performance. She explained that common athletic injuries such as sprains, strains, and muscle injuries are closely linked to what athletes consume.
Carbohydrate and Hydration Guidelines
Dr. Edison recommends that carbohydrates should be the primary energy source, comprising 55-60% of daily intake. Foods like whole grain breads, beans, and vegetables provide the necessary carbohydrates, which supply glycogen for quick energy. Protein should account for 12-15% of the diet, with sources such as eggs, turkey, and fish being highly recommended.
Furthermore, Dr. Edison emphasized the importance of hydration. Teenagers aged 13-18 should drink at least 3 liters of water daily, with an additional liter during each hour of exercise, supplemented by electrolytes. For 9-12 year olds, 2 liters of water daily are recommended. Wesley Moss, a 13-year-old athlete, credits Dr. Edison's advice for improvements in her fitness and overall health. Dr. Edison's guidance provides a crucial game plan for young athletes to maintain optimal condition and maximize their potential.
*Source: YouTube: CBS News (2026-03-26)*
