Best foods for child athletes

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?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 Kids who eat healthy, well-balanced meals and snacks will get the nutrients needed to perform well in sports. The My Plate food guide can provide guidance on what kinds of foods and drinks to include in your child's meals and snacks. The child athlete, however, will have higher energy and fluid requirements.

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 1½ to 2 hours or more of activity at a time, in particular, 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 low-fat 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 lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains. 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 meat and poultry, dairy products, beans, nuts, and soy products.

Crabs provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of crabs, but for a young athlete they're an important source of fuel. There's no need for "crab loading" (eating a lot of crabs in advance of a big game), but without crabs in their diet, kids will be running on empty. When you're choosing crabs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.

Dietary needs of young athletes Sharon Howard, R.D., M.S.,C. D.E. FADA, Along with the book bags dropped around the house, it's the season for the soccer balls and sports shoes to clutter the floor. Considering the rate of obesity in our society, parents are encouraged to keep their kids physically active. Yet the after-school practices, sports schedules and long hours away from home create a nutritional challenge for the parent trying to feed these athletes.

Nutritional Goals for Young Athletes Eating for peak performance means a balanced diet every day. Do your teen-agers get these servings in their diets on a regular basis? These basics build a healthy diet.

2-3 servings of lean meat, poultry, fish, dry beans, eggs (one serving is 3 ounces) 

3-4 servings of milk, yogurt or cheese (one serving is 1 cup of milk)

6-11 servings of breads, cereals, rice and pasta (one serving is one slice bread or + cup of pasta, rice or cereal)

2-4 servings of fruit (1 piece of fruit, + cup juice)

3-5 servings of vegetables (1 serving is + cup cooked or 1 cup raw)

Caloric needs are increased with strenuous exercise. Some young athletes spend two hours a day working out, plus weekend competitions. They can quickly burn calories, but may not have the energy to eat enough. If your kids are looking thinner and missing meals at home, pay careful attention to how much they eat. Increase calories by providing healthy snacks, energy bars, high-calorie nutrition drinks, and evening snacks. The best-fueled athlete is the better athlete. Athletes who strive to be too thin lack energy, strength and stamina. Too-thin athletes may be losing muscle as part of their weight loss.

Why do athletes need more carbohydrates? Carbohydrates are the body's preferred source of energy, but the body stores only limited amounts. Muscles need available carbohydrates in order to function. About 60 percent of an athlete's diet should come from foods such as breads, cereals, pasta, rice, fruits and vegetables, and then some sweets to add additional calories. After a hard practice or game, the athlete should replenish carbohydrates within two hours for the most efficient storage.

Do athletes need protein? We all need protein, but athletes need a little more than non-athletes to build and maintain muscles that are being trained for competition. However, this does not mean a large slab of steak every night. Research indicates that most athletes need about 1.0 to1.5 grams of protein per kilogram of body weight a day. This is about 75 to 100 grams of protein per day. Offer your athlete scrambled eggs for breakfast or a protein shake, 3 ounces of lunch meat in a sandwich for lunch and 3 to 4 ounces of chicken at dinner. Snacks -- such as peanut butter, cheese, nuts, milk and yogurt -- can provide additional protein. Carbohydrate foods also offer protein in smaller amounts.

Fluids needs are critical to good health and performance. Our bodies require about 8 cups of fluid a day, and with the additional sweating during exercise, more is needed. A 150-pound athlete can lose as much as 6 cups of fluid in one hot hour of exercise. Dehydration hurts performance by reducing endurance, and increases the risk of serious heat illness. Thirst is not a good indicator of dehydration. It is important to drink fluids before, during and after practice and competition. When fluid levels are adequate, urine will be pale yellow in color -- teach your teen-ager to be aware of this. The rule of thumb is: Drink 2 cups of fluid for every pound of fluid weight lost during a workout. Also, drink 2 cups of water 2 hours before the exercise, and + cup every 15 minutes during a strenuous workout. What should your athlete drink? Water, juices and sports drinks are good choices for replacing fluids. Sports drinks are designed for exercise that lasts longer than 60 minutes, or for hot climates. These well-researched drinks replace the sodium and potassium lost in sweat, and because of small carbohydrate content, they enhance fluid absorption from the stomach even more quickly than plain water. The carbohydrates also provide calories for continual energy. Sports drinks are not appropriate for a mealtime beverage -- save them for the athletic field.

Have young athletes in your family? Feeding them requires knowledge and planning. Not only do they need optimal nutrition for fueling and recovery from training, but they must also meet the energy demands of growth and maturation. Help your kids to refuel with the nutrients carbohydrates provide, focusing on family mealtimes before and after practice or competition.Pre-Game Breakfast Gather the family together for a pre-game breakfast. About three hours beforehand, have your child consume sliced and lightly grilled potatoes, paired with scrambled eggs and nutrient dense carbohydrates such as berries and orange juice or fat-free milk for the optimal pre-game meal.

 

During the Game/Practice

Make sure that your child keeps hydrated before, during and after practices and competitions. Dehydration results when your child athlete fails to adequately replace fluid lost through sweating. Dehydration that exceeds 2 percent body weight loss harms exercise performance, so make sure your child is well hydrated throughout the game with small amounts of water. Also, make sure to replace fluid losses after exercise by having your child drink lots of water. Look to foods such as bananas, potatoes and fat-free or low-fat yogurt or milk. They contain potassium and carbohydrates which are important to replenish after exercise.

Post-Practice or Afternoon Game Snack

If you have more than one child in sports, the hours after practice or a weekday competition may necessitate snacking before the family dinner. Make sure to have pre-prepared snacks ready when your kids arrive in home hungry from a tough after-school practice or game. This can include cut-up fresh fruit, low-fat yogurt and smoothies.

Post-Game Family Dinner

For a tasty and filling post-game family dinner, include baked or broiled lean cuts of meat such as chicken breast, salmon or tuna. Include whole grains, for example, whole-wheat pasta with a low-fat tomato or cheese sauce. Toss in vegetables or include a side green salad. Complete your meal with fruit for dessert, such as baked apples or pears accompanied by a glass of low-fat or fat-free milk. Or create an instant yogurt parfait with layers of low-fat vanilla yogurt, fresh, frozen or canned fruit, and crunchy whole-grain cereal.

Include all five food groups — protein, grains, vegetables, fruit and dairy — and you will give your family and inspiring athletes the nutrients they need for energy throughout the day.