Nutrition for Athletes During Puberty

By Julianne Pondelli MS, RD, LDN

Figure skating is a sport where athletes are intensely training at a younger and younger age. As coaches, we may start working with an athlete who is very young and gains success in the sport quickly. Even though skaters in esthetic sports tend to have delayed puberty, the athletes will eventually grow and develop. We can be better prepared to help them through this time if we know what to expect and how to coach them through it.

Puberty is a period of rapid growth. For girls, this usually occurs around eleven and a half, but as early as eight and as late as fourteen. Boys tend to be about two years behind girls' development. Delayed puberty can be the result or combination of genetics, inefficient nutrition or overtraining. Whatever age it occurs, both boys and girls will have their adolescent growth spurt at the onset of puberty causing an increase in height and weight as well as change in weight distribution. There will also be hormonal shifts which can impact their emotional state and attitude.

Team USA coach Tom Zakrajsek labels the normal attitude shift “storming, norming and reforming”. He defines it as “Storming because when a young adult challenges their parents or coaches it can sometimes create conflict. Norming because once things settle down and normalize the athlete is able to reform their attitudes and achieve even greater success in the sport.”

There are both positive and negative effects that are associated with an athlete's performance once they go through puberty. The increase in muscle strength can have a positive impact, while there may be a decline in balance and control which can have a negative impact. Rapid increase in height and weight will change the body’s center of gravity, which will be especially noticeable in a sport like figure skating.

While the athlete is adjusting to the changes their body is going through, they may struggle with their skating. Jumps that were once easy may become inconsistent. Coach Tom believes they must “go back to the basics and re-learn every aspect of their technique as their brain is reforming. Sometimes coaches mistake this for them not putting in the effort, especially if they have previously excelled in the earlier stages of their career.” Tom believes this shift is “normal and the coach should be sensitive to helping them re-learn and understand their technique in a more refined way.” Puberty is temporary and the athlete will eventually adjust to their new developed height and muscle. In addition to technique development, coaches can help their athletes through puberty to help limit jump inconsistency and maintain stamina through off ice training and nutrition.

Off ice conditioning

Focusing on strength training and plyometrics at this time will help increase fitness levels that will compliment skating. By using and developing muscle, skaters will become acclimated to their growing body off the ice.

Energy

Ensuring athletes are eating the best possible foods to fuel their skating while going through puberty. While they are growing, they will need more energy. Extra calories are required during growth spurts, as well as to replenish energy from skating. Consistent fueling can help to ensure that the athlete is not only getting enough energy to fuel their workouts, but also to grow and mature properly. An ideal distribution of macronutrients for athletic adolescents consists of 45-65 % carbohydrates (pasta, rice, grains) 10-30% protein, (lean meat, eggs, tofu) and 25-35% fat (olive oil, nuts, nut butter, and avocado). Athletes need more protein in their diet than their non-active peers.

During puberty, their appetite will no doubt increase. However, if skaters are not making healthy choices during this time when their body is craving more energy, this can lead to an excess in calories resulting in weight gain.

Vitamins and Minerals

Adolescents need to ensure that they are getting enough calcium during puberty. Calcium will help to build strong bones and an adequate amount of Vitamin D is necessary to enhance calcium absorption. Encouraging reduced fat dairy or dairy free alternatives, such as chocolate milk, or soy milk, yogurt, as well as vegetables such as broccoli, and leafy greens that have high amounts of calcium. Mushrooms, salmon, and eggs are foods with Vitamin D. Here are some ideal meal suggestions that contain both calcium and vitamin D to ensure optimal absorption: An omelet with spinach and mushrooms, smoothie with soy milk and kale, milk and fortified cereal, and fish with broccoli. Deficiency in Vitamin D can lead to low levels of the hormone estrogen, causing hormonal shifts, fatigue, and mood swings. Estrogen regulates food intake, body weight, and glucose metabolism. Therefore, low vitamin D levels can cause changes in appetite, weight gain, and metabolism, so it is important the adolescent gets enough.

Iron is another important mineral for all athletes, especially during puberty. Adolescent boys should get 11 milligrams of iron a day and teen girls should get 15 milligrams. Vegetarians and vegans need 1.8 times the standard amount of iron than those that eat red meat. Meats, seafood, and poultry are good sources as are beans, oats, lentils and pumpkin seeds for vegetarians. Foods high in Vitamin C such as strawberries, tomatoes, and broccoli can enhance iron absorption. Oatmeal with strawberries and nuts as well as a chicken, tomato, and broccoli stir fry are examples of meals that combine both iron and vitamin C.

It is optimal if vitamins and minerals are consumed through food each day. However, a multivitamin is a good choice to ensure that athletes are not lacking in any micronutrients.

Tom Zakrajsek and Julianne Pondelli

We cannot control the changes that are occurring with the athlete’s body and neither can they. They are most likely feeling awkward and discouraged, so what they need most is a solid support system. Parents can support their skaters by providing healthy and nourishing meals while encouraging them to avoid empty calorie foods that will promote weight gain. Coaches should expect height and weight distribution changes within a normal limit and be supportive during these changes. Coach Tom says patience is key to coaching an adolescent through puberty. One of his proven techniques is asking for a percentage. “If the athlete is having a bad day and they feel like they’re at 55%, then he wants 100% of that 55%. That usually makes them smile and puts them in a mindset where they can try harder to execute any aspect of their skating to their full ability in the moment.”

Julianne Pondelli MS, RD, LDN is a Professional Figure Skating Coach and Registered Dietitian in the Boston area. She holds a PSA Registered Rating in MITF and FS and is an AFAA Certified Athletic Trainer. She is the Head Coach of Northeastern University’s Collegiate Figure Skating Club and coaches at many clubs in the Boston Area. Instagram: @skaternutrition