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The diet of a healthy child should provide adequate energy and nutrients to support normal growth and the increased energy needs for training. It should always include a variety of foods. Population dietary goals and targets for children and adolescents can be used as guidelines for nutrient and energy intakes. These are known as the Recommended Dietary Allowances (RDAs) and Dietary Reference Intakes (DRIs). (See p10 for values used in the United Kingdom.) However, due to limited research on exercising children, specific requirements for sport still need to be established.

* Energy The energy needs of healthy, growing children vary depending on their age, physical activity level and sex and it is therefore best to determine energy requirements on an individual basis using values such as the Estimated Energy Requirements (EER) and Physical Activity Levels (PAL) as broad guidelines (see p10). Note that adult values are not appropriate or suitable as they may underestimate the energy requirements of children who are less metabolically and mechanically efficient, therefore needing more energy for their body weight and height. They also need more energy for growth and maturation.

** Protein: Protein requirements are increased during childhood and adolescence to support growth and the additional demands of exercise and developing muscle mass. Protein intake should make up 15–20% of the total energy consumed and go up to 2g/kg body weight in male teenage athletes.

Children likely to be at risk for an inadequate protein intake include strict vegetarians or vegans, children with multiple food allergies or those who have limited food choices either because of fad diets or limited access to food, or who follow very high carbohydrate diets.

NUTRIENT	REQUIREMENT
ENERGY*	To support normal growth + energy needs of training
PROTEIN**	1.2–2g/kg
CARBOHYDRATE	>55% of total energy intake
FAT	30–35% of total energy intake

The table shows the macronutrient requirements for exercising children and adolescents.