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Nutrition Trouble Shooting Guide for Young Athletes, Part 2

Here is our second installment of our troubleshooting guide.  Here’s what’s inside:

  • What if I feel hungry in the middle of the night?
  • What if I get a headache?
  • Is it ok to drink juice on this plan?
  • What should I eat when I feel sore?

What if I feel hungry in the middle of the night?

Interrupted sleep prevents the muscles from repairing. Athletes should not wake up during the night feeling hungry. This is a red flag that they are not getting enough nutrients during the day. To prevent the midnight munchies, the athlete will need to eat more at dinner time or add a late-night snack right before bed. This should help curb the appetite of your athlete at night.

What if I get a headache?

The most common reason for head ache in athletes is being under hydrated. If you feel a headache coming on, drink a full glass of water and have a couple crackers or light carbohydrate snack. The carbohydrates help the water “stick” in your muscles where is can be used. Make sure to increase your water intake consistently over the next 24 hours to keep it at bay. Frequent headaches are a signal you probably need to concentrate on your hydration more regularly and if they continue despite your increase of liquids, seek help from your primary care physician immediately.

Is it ok to drink juice on this plan?

100% natural juice is a fine addition to an athlete’s diet for several reasons:

•Great source of antioxidants
•High in Vitamin C, which aids in tendon/muscle recovery
•Encourages athletes to drink more fluids because it tastes great!

Deeply colored juices tend to be higher in antioxidants so try choosing berry, grape, or cranberry juices most often.  Apple and Orange juices are great juice choices as well.

A reasonable serving of Juice for an athlete is ½-1 cup with a meal or snack.

Athletes should concentrate on their water intake as well. Too much juice when an athlete should be drinking water can also be of concern. Try to get most of your liquid from water, but supplement it daily with a great juice selection to get the above benefits.

What should I eat when I feel sore?

If you are sore, it probably means you had a great workout recently! The best way to help the muscles get back to normal is to drink up to stay hydrated and remember to eat your protein. Peanut butter, eggs, nuts, fish, and steak are great sources of protein. When the muscles have the water and building blocks they need, they are able to repair very quickly.

Along with that, compression can help eliminate soreness, or even keep it from happening in the first place. Try this solution we link to. We’ve used these and have found them an incredible resource for athletes that like to push it to the max! Click here to find out more:  Compression clothing for athletes

So, once again, thank you for checking out our troubleshooting guide. If you have any questions, please make sure to contact us at