Youth Sports Nutrition
Tips
One of the most common questions parents ask regarding their child’s
nutrition during sports is - what is the healthiest thing for my
child to eat and drink before playing sports?
With our family of athletes, we have
learned that offering high – carbohydrate foods (also called complex
carbohydrates) versus high protein and fatty foods two to three
hours before a game is very important to maintain the energy needed
for them. Some examples of high-carbohydrate foods are foods such as
pastas, breads and cereal which are digested quicker than
high-protein and fatty foods. Unfortunately, most children, and
adults, forget just how important nutrition is to good health and
athletic performance.
Fruit is actually an excellent source of complex carbohydrates and
fluids and can be eaten one to two hours before a sporting event. My
children enjoy raw, dried and canned fruits or fruit juice before we
head out to a game.
Fluids are extremely important, before, during and after a game and
my children have discovered that staying hydrated makes for a better
performance. For elementary and middle-school aged children, eight
ounces of water before, during and after the sporting event is
extremely important, especially if the outdoor temperatures are
high. During a game, athletes should be allowed to take fluid breaks
when needed to maintain their best and safest performance, and of
course, caffeinated and carbonated beverages are not recommended.
If your child tires easily in practice and appears irritable, and
their performance suddenly declines, dehydration may be the cause.
The following are more signs that your child is dehydrated:
* Dry lips and tongue
* Sunken eyes
* Bright colored or dark urine or urine with a strong odor
* Infrequent urination
* Apathy or lack of energy
* Thirst
So pack up those water bottles and sport drinks (and don’t forget
the fruit) and head out after a healthy meal full of
high-carbohydrates to enjoy your child’s sporting activity.
Oh, and don’t forget the sunscreen!
Paula Schmitt, award-winning author of Living in a Locker Room: A
Mom’s Tale of Survival in a Houseful of Boys (2005), has been
published in hundreds of publications. She has appeared on numerous
radio talk shows and in print publications such as American Baby
magazine, Family Circle magazine, Parenting magazine, All You
magazine, Adoption Today magazine, Adopting for Tomorrow magazine,
The Chicago Tribune, The Boston Herald, The Burlington Free Press
and many others. She is the Founder and CEO of Mom Writer’s
Productions, LLC, Founder and Editor of The Mom Writer’s Literary
magazine (2005) – “A literary magazine for mom writers who have
something to say”, and Founder, Host and Executive Producer of her
radio talk show, Mom Writer’s Talk Radio which launched fall of
2005.
When she isn’t writing, editing, or taxiing her children to their
sport events, she prefers to spend quality time in central Vermont
with her husband and five children. To read more of her columns
visit www.paulaschmitt.com
and for some much needed adult conversation email her at
paula@paulaschmitt.com
Copyright 2006, Paula Schmitt. Permission granted for reprints.
