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Are you looking for ways to keep your young athlete fueled for their games? Soccer season is in full swing for my kids, which means 90 minutes of non-stop running and the need for proper nutrition to keep them going. Here are 5 tips to help keep them energized from a mom and registered dietitian.
Fancy Bars and Supplements Aren’t Necessary
While trying to determine the best way to support your young athlete’s nutrition, it can be easy to get swept away by the allure of the latest marketed energy bars and nutritional supplements. These products, often wrapped in bright colors and promising peak performance, might seem like the perfect shortcut to ensuring your child’s success on the field. However, the truth is that many of these options really aren’t necessary or appropriate for young kids.
Often, protein bars contain more protein than is necessary and lots of added sugar. Your young athlete will perform best for game time when they receive a healthy ratio of carbohydrates, proteins, and fats. By offering 3 well-balanced meals that include a variety of foods such as whole grains, lean meat, fruits, and vegetables sprinkled with snacks in between your child is sure to stay energized. Make sure to offer plenty of fluids in addition.
Your Kid May Not Be Getting Enough Carbs
Navigating the world of nutrition for your young athlete, it’s common to encounter a myriad of opinions about carbohydrates. Amidst the noise, it’s important to understand that carbs play a pivotal role in your child’s energy levels, particularly when engaging in physical activities. The concern that your child might be consuming too many carbs often overshadows the reality that not getting enough of them can significantly impact their performance and recovery.
Whole grains, fruits, and starchy vegetables aren’t just sources of energy; they’re packed with important nutrients that support proper growth, development, and overall health. These food groups provide the complex carbohydrates vital for sustaining energy for active kids during long practices and intense exercise. Carbohydrates should make up 45-65% of a four to eighteen-year-old’s total calorie intake.
Integrating carbohydrates can be a seamless part of meal planning. Breakfast might include oatmeal or whole-grain toast with a side of fruit. Lunches and dinners that feature quinoa, brown rice, whole wheat pasta, or sweet potatoes alongside lean proteins and vegetables can offer a balanced approach to nutrition that powers physical activity without weighing your young athlete down.
Your Kid is Likely Eating Enough Protein
The conversation around protein intake for young athletes often revolves around maximizing muscle growth and repair. It’s easy to fall into the trap of believing more is always better. However, many parents might be surprised to learn that their young athletes are, in most cases, already consuming sufficient amounts of protein through their regular diet. Protein should make up 10-30% of a four to eighteen-year-old’s total caloric intake. Check out this post to figure out how much protein your child needs.
Good sources of protein include lean meats, dairy products, legumes, and nuts—all integral components of a well-rounded diet that supports an active lifestyle. Incorporating these protein-rich foods into meals and snacks is quite straightforward and doesn’t require an excessive focus on protein alone. A sandwich with lean turkey or chicken for lunch, a handful of almonds for a snack, or a dinner featuring grilled fish or lean meat with a side of legumes can comfortably meet the protein needs of most young athletes without resorting to supplements or protein powders.
What’s important is fostering a balanced approach to nutrition, where the emphasis is placed on the variety of food consumed. This approach ensures that protein requirements are met and that your young athlete benefits from the full spectrum of nutrients necessary for their development and nutritional needs.
Avoid Fad Diets or Restrictions
Navigating the ever-changing landscape of nutritional advice can be overwhelming, and it’s natural to want to apply the latest trends and discoveries to our families’ eating habits. However, when it comes to feeding your young athlete, tread lightly with fad diets and personal nutrition philosophies.
Children’s bodies are still developing, and they require a balanced array of nutrients to support both their growth and their athletic endeavors. Imposing strict dietary restrictions or insisting on adherence to a specific diet can inadvertently lead to nutritional deficiencies or an unhealthy relationship with food.
Make Sure to Appropriately Hydrate
Hydration is a cornerstone of peak sports performance, especially for your energetic young athlete. Encourage them to maintain adequate fluid intake not just during sports activities but throughout their day. The benefits of staying well-hydrated go beyond just quenching thirst; it supports every cell in the body, aids in digestion, and helps maintain optimal performance levels during physical exertion.
While water should be the primary source of hydration, there are instances, particularly after extended physical activity or during high temperatures and humid weather, where replenishing with an electrolyte beverage can be beneficial.
These drinks can help replace minerals lost through sweat, such as sodium, potassium, and magnesium, crucial for preventing dehydration and cramps. However, it’s important to choose electrolyte solutions wisely, opting for those with minimal added sugars. The American College of Sports Medicine’s general guidelines state electrolyte-replacement sports drinks are not necessary unless your young athlete is participating in more than 60 minutes of vigorous exercise.
Encouraging your child to listen to their body’s signals for thirst and to drink plenty of fluids regularly, even before thirst kicks in, can help establish healthy hydration habits. Setting a good example by maintaining your own proper hydration with plenty of water can also reinforce its importance. For more info on how to handle sports drinks at home, check out this post.
Snacks and Hydration for Optimal Performance
Timing and balance are essential when it comes to preparing your young athlete for game day or practice. A well-timed snack, rich in carbohydrates, should be offered around 1-2 hours before they hit the field. This ensures they have the energy to sustain their activity without feeling weighed down or causing stomach upset.
After they’ve given their all, it’s important to focus on recovery. A post-activity snack, within 30 minutes of exercise, that combines protein for muscle repair, healthy fats for sustained energy, and fiber for healthy digestion is the goal.
Post-Game Snack Ideas:
- wrap with lean turkey
- avocado, and whole-grain bread
- smoothie made with Greek yogurt, mixed berries, and a handful of spinach
- cheese and whole-grain crackers with a side of apple slices
- fresh fruit + milk or chocolate milk
- homemade trail mix
- apple slices with peanut butter or other nut butters
- low-sugar granola bars
Remember, hydration plays a pivotal role throughout. Encourage drinking water consistently before, during, and after sports activities. By emphasizing these nutritional strategies, you’re not just fueling their performance but also supporting their overall health and teaching them valuable habits for their athletic journey ahead.
