CityView Magazine

YOUTH SPORTS NUTRITION
WHAT YOU NEED TO FUEL YOUR KIDS TO THEIR BEST PERFORMANCE
By Lee Murphy, MS-MPH, RD, LDN, Nutritionist, Knox County Health Department

There are countless benefits to being involved in youth athletics—whether it’s soccer, football, baseball, basketball, dance, golf, tennis, swimming, or another sport, children learn to have fun while exercising and to appreciate the paybacks of being active. This also provides an opportunity for kids to learn that food is fuel for our bodies.

When children are participating in regular (3+ times per week) practices and/or competitions, their need for energy (i.e. food) tends to increase. In particular, offering plenty of high-quality carbohydrate foods (whole grains, cereals, pasta, rice, sweet potatoes, fruit, etc.) is important to maintain their energy. The body needs protein as well so reasonable amounts of protein-containing foods (lean beef, chicken, peanut butter, etc.) should also be included. Fats are needed in moderate amounts for general health and functioning, but focus should be on healthy fats, such as those from fish, oils, nuts, and seeds.

What healthy snacks or meals should my child eat before a competition or practice?
What you ate yesterday fuels your body today. While pre-game/practice meals are important, it’s also imperative to eat a balanced diet on a daily basis. This means your child should be eating a healthy daily breakfast and nutritious snacks. Ideally, you want your child to eat enough so he/she has energy to carry through a game/practice, but not so much that your child feels too full and experiences discomfort. An effective way to ensure that your young athletes do not go hungry is to place nonperishable items such as pretzels, trail mix, or sports bars in their book bags or practice gear bags. They need more fuel than the normal adult due to their growth alone, but when physical activity comes into play, an increased amount of food is most likely necessary.

It usually takes our bodies about 3-4 hours to digest a moderate-sized meal and about 1-2 hours to process a light snack. Regardless, it’s a good idea to allow some time for digestion prior to any strenuous activity.

Hydration is critical to performance. Generally speaking, young athletes are not properly hydrated throughout the day, and dehydrated muscles are dangerous and often lead to cramps, or even injury. The key is to drink water throughout the day, as well as before, during, and after a practice/competition. Ask your child to check his urine color when using the bathroom; it should be consistently pale yellow in color (dark yellow could signify signs of dehydration.)

A few ideas for healthy pre-competition or pre-practice snacks:
•fruit (e.g., bananas, oranges, apples, or grapes)
•fruit juices (may be watered down, if desired) crackers, graham crackers, or mini bagels with a small amount of peanut butter
•low-fat yogurt
•low-fat milk or chocolate milk
•pretzels
•trail mix, seeds, or nuts
•energy bars
•dry cereal

Are there any specific foods my child should avoid before a practice or competition?
Be careful to limit greasy or fried foods because they are difficult to digest and may make your child feel sluggish during practice or games. “Junk foods”, which are typically high in simple sugars and saturated (bad) fats, should also be avoided—especially before activity. The sugars may create a quick burst of energy, but will result in an overall decline in energy level. While high-fiber foods are typically encouraged for an overall healthy diet, these are not the best pre-game choices, as they may cause an upset stomach during competition. Also avoid trying out a new food before a competitive event, as you never know how your body may react—particularly under the stress of an important competition.

What about after practice or games?
Refueling your athlete after activity is equally important, but is often overlooked. Nutritious meals help speed up the recovery process and replace nutrients that have been lost. Be sure that your child is provided with a nutritious meal after a big event—one full of carbohydrates, vegetables, protein, and healthy fats. Try not to reward young athletes for their performances with sweets or fast food—this will not help their efforts in the long-run!