Nutrition for children & teenagers in ice sports

Growing and training at the same time

Children and teenagers in ice sports have a double need: they are growing and developing, and they often train several times a week, frequently late in the afternoon or in the evening. Add to that trips to the rink, school and homework. The biggest risk is therefore rarely the wrong composition, but too long gaps without food and too little drinking.

The foundation is a varied family diet as described for everyday life by the German Nutrition Society: cereal products and potatoes, plenty of vegetables and fruit, dairy products, plus fish, meat, eggs or pulses, and water as the main drink.

Around training

• Before: a normal meal a few hours before and a small snack one to two hours before, such as bread with honey, a banana or a yoghurt.
• During: their own labelled water bottle at the boards; a few sips in every break.
• After: eat something soon, especially if the journey home is long – chocolate milk, fruit, a sandwich or dinner at home.

On tournament and competition days, the game-day planner helps to fit meals and snacks around game times. How to remember to drink in the cold rink is covered in cold & fluids.

No supplements for young athletes

The position paper by the ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada makes clear that supplements are not justified for young athletes; progress comes through growth, maturation and a well-thought-out nutrition plan. The IOC also points out the risk of contaminated products. The German Skating Union, too, generally considers supplements unnecessary. That is why there are no product recommendations in this section. If a deficiency is suspected, for example of iron or vitamin D, it should be checked by a paediatrician or sports physician.

Creating a good environment

Coaches, parents and teammates influence how children think about food and their bodies. It helps to talk about energy for training rather than weight or figure, to plan shared meals after tournaments and not to comment on bodies. This is especially important in sports where appearance matters, such as figure skating: a long-term energy deficit can impair development.

When medical advice is needed

A conversation with a paediatrician is advisable in case of persistent tiredness, frequent infections or injuries, significant weight changes, in girls if periods stop or become irregular, and if eating habits change noticeably. Counselling on eating disorders is offered in Germany by the BZgA (info line 0221 892031) and in Switzerland for children and teenagers by Pro Juventute on 147; further services for Austria and Switzerland are listed in the article nutrition in figure skating.