All kids need to eat balanced meals and have a healthy diet. But
should that balance change for kids who play on a sports team
or work out? Maybe.
Kids need to eat the right amount and mix of foods to
support that higher level of activity, but that mix might not be
too different from a normal
healthy diet
. Eating for sports should be an extension of healthy eating for
life.
Nutritional Needs of Young Athletes
Many "sports" foods and drinks, like energy bars and
gels, are marketed to athletes, but most don't need them to
meet their energy needs. While these products don't have magic
ingredients that will improve sports performance, they can be handy
when kids don't have time for a healthy meal or snack.
Because athletic kids are particularly reliant on the nutrients
that a balanced diet can provide, it's usually not wise for
them to diet. In sports where weight is emphasized, such as
wrestling, swimming, dance, or gymnastics, kids may feel pressure
to lose weight. If a coach, gym teacher, or another teammate says
that your child needs to go on a diet, talk to your doctor first.
If your doctor thinks your child should diet, you'll work
together or with a nutritionist to develop a plan that allows
your child to lose weight in a safe and healthy way.
Kids who healthy, well-balanced meals and snacks
are probably getting the nutrients needed to perform well in
sports. The
Food Guide Pyramid
can provide guidance on what kinds of foods and drinks to include
in your child's meals and snacks.
But kids and teens who are involved in all-day competitions or
strenuous endurance sports (like rowing, cross-country running, or
competitive swimming) that can involve 11/2 to 2 hours or more
of activity at a time, may need to consume more food to keep up
with increased energy demands.
Most athletes will naturally eat the right amount of food their
bodies need. But if you're concerned that your child is getting
too much or too little food, check in with your doctor.
In addition to getting the right amount of calories, it takes a
variety of nutrients to keep young athletes performing at their
best:
-
Vitamins and minerals:
Kids need a variety of vitamins and minerals. Calcium and
iron are two important minerals for athletes. Calcium helps build
strong bones to resist breaking and stress fractures.
Calcium-rich foods include dairy products like milk, yogurt, and
cheese, as well as leafy green vegetables such as broccoli. Iron
helps carry oxygen to all the different body parts that need it.
Iron-rich foods include red meat, chicken, tuna, salmon, eggs,
dried fruits, leafy green vegetables, and whole grains.
-
Protein:
Protein is needed to build and repair muscles, but most
kids get plenty of protein through a balanced diet. Strong
muscles come from regular training and exercise and too much
protein can lead to dehydration and calcium loss. Protein-rich
foods include fish, lean red meat and poultry, dairy products,
nuts, soy products, and peanut butter.
-
Carbohydrates:
Carbs provide energy for the body. Some diet plans have urged
weight-conscious adults to steer clear of carbs, but for a young
athlete they're an important source of fuel. There's no
need for "carb loading" (eating a lot of carbs in
advance of a big game), but without carbs in their diet,
kids will be running on empty. When you're choosing carbs,
look for whole-grain foods like whole-wheat pasta, brown rice,
whole-grain bread and cereal, and plenty of fruits and
vegetables.
Drink Up!
It's important for young athletes to drink plenty of fluids
to prevent dehydration, which can zap strength, energy, and
coordination and lead to heat-related illness. Even mild
dehydration can affect athletic performance.
Thirst is not a reliable indicator of hydration status so
experts recommend that kids drink water or other fluids every
15 to 20 minutes during physical activity. It's important
to drink afterwards to restore fluid lost through sweat.
Although many sports drinks are available, plain water is
usually enough to keep kids hydrated. Sports drinks are
designed to provide energy and replace electrolytes - such as
sodium and potassium - that athletes lose in sweat.
Sports drinks are a good choice if kids are active for more
than 1 hour because after exercising for 60 to 90 minutes, the body
has used up its readily available sources of energy. Sports drinks
are also a good alternative if kids aren't drinking enough
water.
Diluted juice is another option but avoid carbonated beverages
that can upset the stomach.
The bottom line is that for most young athletes, water is the
best choice for hydration. After the activity, carbohydrates and
electrolytes can be replenished.
Pressures Facing Athletes
Some school-age athletes face unique pressures involving
nutrition and body weight. In some sports, it's common for kids
to feel they need to radically increase or reduce their weight to
reach peak performance.
In sports where weight or appearance is emphasized, such as
wrestling, swimming, dance, or gymnastics, kids may feel pressure
to lose weight. Because athletic kids need extra fuel, it's
usually not a good idea for them to diet.
Unhealthy eating habits, like crash dieting, can leave kids with
less strength and endurance and poorer mental concentration.
Similar performance issues can come up when kids try to increase
their weight too fast for sports where size matters, such as
football or hockey. When a person overeats, the food the body
can't immediately use gets stored as fat. As a result, kids who
overeat may gain weight, not muscle, and their physical fitness
will be diminished.
If a coach, gym teacher, or teammate says that your child needs
to lose or gain weight, or if you're concerned about your
child's eating habits, talk to your doctor. The doctor can work
with you and your child or refer you to a dietician to develop a
plan that allows your child to work on the weight in a safe and
healthy way.
Game Day
It's important for kids to eat well on game days. The meal
itself should not be very different from what they've
eaten throughout training.
A meal 3 hours or more before activity should have plenty of
carbs and a moderate amount of protein but be low in fat because
fat takes longer to digest, which can cause an upset stomach.
High-fiber foods may also cause some stomach upset, so it's
best to avoid these foods until after the game.
If kids eat less than 3 hours before game or practice, serve a
lighter meal or snack that includes easy-to-digest
carbohydrate-containing foods, such as fruit, fruit or vegetable
juice, crackers, or bread.
After the game or event, experts recommend eating carbs (fruit,
pretzels, a sports drink, etc.) within 30 minutes after
intense activity and again 2 hours later. Your child's body
will be rebuilding muscle tissue and replenishing energy stores and
fluids for up to 24 hours after the competition. So it's
important that the post-game meal be a balance of lean protein,
carbs, and fat.
And remember, when packing your child's bag for the big day,
add a water bottle or sports drink.
Meal and Snack Suggestions
A good breakfast for young athletes might include low-fat yogurt
with some granola and a banana, or whole-grain cereal and milk with
sliced strawberries. Try bean burritos with low-fat cheese,
lettuce, and tomatoes or a turkey sandwich and fruit for lunch. For
dinner, serve grilled chicken breasts with steamed rice and
vegetables, or pasta with red sauce and lean ground beef, along
with a salad. Good snacks include pretzels, raisins, crackers,
string cheese, or fruit.
It's important to feed your child healthy meals and snacks
consistently, even during the off-season. This will provide a solid
foundation during times of competition.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: August 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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