As youth athletes are constantly growing, proper nutrition and hydration is important for optimal growth and performance. Youth athletes need to learn what food are good for energy, when to eat certain food, how to eat during an event, and when and what to eat to replenish after activity. A well-balanced diet containing appropriate amounts of macronutrients (protein, carbohydrates and fat) and micronutrients (vitamins and minerals) is essential to provide enough energy for growth and activity. Fluids are also essential for hydration to support growth and athletic performance (Purcell, 2013). A recent research suggests that many youth struggle with energy balance, experiencing an energy deficit or surplus (Nisevich, 2008). Locally, according to MOH, the incidence of overweight amongst children has rose from 11% in 2011 to 12% in 2015. Therefore, by being aware of this topic, coaches can be educators on how to maintain a healthy diet. Consequently, youth athletes will be able to help better manage their diet and possibly optimise their performance in the long run.

Implications for poor nutrition and hydration

• Young athletes with inadequate diets may have insufficient fuel for workouts, nutrient deficiencies that can lead to illness or fatigue, a decrement in bone growth and maintenance, and may not reach their potential for muscle growth. (Nisevich, 2008)

• Dehydration can decrease performance and put athletes at risk for heat exhaustion or heat stroke. (Hoch, Goossen, Kretschmer, 2008)

• Overweight and obesity

Tips for coaches on nutrition (adapted from 9th ASEAN School Games Coaches’ Handbook)

Plan meals/snack around competition time. Timing of food intake:

• Ensure that 2-4 hours before training, they should be consuming a nutrient dense meal that contain carbohydrate-rich food such as rice, pasta, noodles and cereals. This is to keep up with the demands of the competition.

• Consume carbohydrate-rich snacks one or two hours before competition, should they feel that they did not fuel well enough after the main meals.

• Plan to bring food and beverages to the venue so that the athletes can consume during (if necessary), immediately after the competition or consume during the short lunch break (if applicable). As breaks between events may not be long enough for athletes to consume and digest a main meal, a better strategy would be to eat small portions of the nutritious snacks throughout the day. Athletes can bring simple and easily digested food and beverages. Please take note that every individual may or may not tolerate certain foods. As a guide, please refer to the table in Figure 1  for recovery snacks ideas.

• Consume protein-rich foods after exercise to have optimal recovery and adaptation.