You are what you eat.

It’s a saying that’s been around longer than anyone can remember and one that’s never been truer, especially for young athletes. Nutrition is paramount. After all, athletes strive to wring the last bit of performance from their highly tuned bodies.

What about when those players are in grade school or middle school?

It’s no secret that competition at these levels is higher than ever. Under Armour- and Nike-bedecked athletes compete on Saturdays with an intenseness and skill that rivals the most elite players. There are skills camps, combines and 7-on-7 tournaments in the offseason to improve skills. Many enroll in specialized training programs and retain private coaches in a quest to secure that starting spot, reach the next level or catch a recruiter’s eye.

Ironically, many of these same kids chug down sugary drinks by the gallon while feasting on chips and candy. It’s never been easy getting children to eat right. Kids love to eat junk, even when they’re aiming at athletic goals. Unfortunately, the local convenience store is often just a quick bike ride or walk away.

The nutritional habits children develop now can sustain them for a lifetime. The problem for many is they can’t see the connection, no matter how many times parents, coaches and others tell them it’s true.

It’s even more difficult for kids who do not have a weight problem. My seventh-grade son sports a 6-pack, no matter what slides past his lips. How can parents and coaches connect the diet-to-performance dots?

Key on the basic principles, and show them what’s in the food they eat. The basics? Skinny, highly active kids often need more food, while those battling weight may need less.

What do they want?

Muscle. Kids want it, especially football players. Muscle takes protein, and junk food doesn’t have it, much less the high quality variety they need to build muscle. 

Playing time. Often, there is a sliver of difference between standing on the sidelines and playing on game day. One athlete can play a little bit longer with just a bit more intensity. He’s a little stronger and quicker. Nutrition can make the difference between freezing on the sidelines in October and playing in the game.

Height. Ever met a kid who didn’t want to grow taller? Me either. In any case, a nutritionally packed diet won’t let you grow taller than your genetically predisposed maximum, but it will help you reach it. If you son wants to be a 6-foot-5 wide receiver, lineman or QB, he is going to need all the help he can get.

Beating their friends. Great nutrition means they’ll get more out of conditioning and training. If you’re going to work hard, why not get the most out of it? Good nutrition helps when you are training to gain more muscle and become faster.

Nutritional tips for young athletes:

Keep it colorful, naturally. If the foods on a plate have more natural colors than an artist’s palette, chances are there’s more nutrition hiding in there.

Green on the plate means green on the contract. Plenty of green veggies deliver the power packed nutrition athletes need to excel.

Eat lean muscle to gain lean muscle. This includes lean meats, fish, low fat yogurt, eggs, buckwheat and low fat milk.

Balance on the plate means balance on the field. Can a balanced diet really improve your balance? Probably not, but it can definitely improve performance. Aim for 60 to 50 percent carbohydrates, 20 to 30 percent protein and 20 to 30 percent fat – the brain needs fat to thrive – in a young athlete’s diet.

See a nutritionist, doctor or other health care professional for more detailed information.

Steve Faber is a freelance writer and content strategist who’s been marketing online since a stint with a high profile e-commerce start up during the first Internet boom. His firm, Most Pixels Marketing, works with organizations to create content and formulate effective content strategies to get noticed, engage customers and drive sales. His son will be playing his fifth football season this fall. Catch him at http://www.mostpixels.com.