Getting your kid to the game on time isn’t the only responsibility you have as the parent of a child-athlete. Just like your car can’t be driven without fuel, your child needs the proper nutrition to perform well and have fun in a sporting event. Although all children need a well-balanced diet to stimulate their minds and growth, children who participate in sports need extra attention paid to their food and drink intake.
According to Registered Dietician Julie Brake, there are three critical issues to consider in sports nutrition; the timing of the intake, getting appropriate hydration and refueling.
Intake needs to be timed appropriately to ensure that an athlete has the proper amount of energy and nutrients for their activity. Experts often recommend that athletes, especially child athletes, consume five to six small meals per day instead of three bigger meals. Eating smaller meals more often helps keep energy levels adequate and consistent. Each meal and/or snack should consist of foods and drinks that contain both carbohydrates and protein.
Mary L Gavin MD recommends that the “pre-game meal” should be eaten two-four hours before the activity in order to allow the body time to digest it completely. This meal needs to provide sufficient fluid to maintain hydration and be high in carbohydrates to maintain energy and blood sugar. It should be moderate in protein and low in fat/fiber to decrease digestive stress and improve digestive processing. To avoid any unwanted surprises, make sure
to use foods/drinks that are familiar to the athlete and well-tolerated.
Hydration ensures that your body has enough fluids to operate effectively.
As fluids are lost when we sweat, this is especially important for athletes and anyone in hot or humid climates. The correct fluids need to be consumed during the physical activity (a little bit of water) and throughout the day.
Refueling gives back to the body what was used during the physical activity.
Brake recommends that a meal or snack containing both carbohydrates and protein should be consumed within 30 minutes of finishing an athletic activity. Yogurt, string cheese and fruit, or peanut butter and crackers are all good snacks to refuel the child-athlete.
Iron and calcium are very important nutrients that should be monitored in athletes. As iron carries oxygen in the blood, low iron will cause fatigue and decreased performance. Iron can be increased by eating foods high in iron like red meats and fortified grains.
Calcium helps build strong bones and helps with muscle contraction. Eating three to four servings of dairy foods per day helps ensure the athlete is getting adequate calcium. Taking a daily multivitamin can be helpful, ensure that you use an age-appropriate vitamin.
Remember, even the best car can not run without fuel. Give your kids a chance to win the race by fueling them up properly.
