Like adults, young athletes need to sleep and eat a balanced diet in order to maintain good health and achieve peak performance. That means consuming the required amount of protein, carbohydrates and fat in their daily diet.
Since young athletes are growing they require more protein relative to their bodyweight than adults. Most kids need 1 gram of protein per kg of body weight. This translates to 2-4 servings of protein rich foods per day. Lean meat, fish, poultry, eggs, beans, nuts and seeds are all excellent sources of protein.
Carbohydrates are the body’s chief source of energy. However, not all carbs are created equal. The rule of thumb is: the more natural the food, the easier it is for the body to digest and absorb nutrients that can then be converted to energy. For example: Offer your young athlete the baked potato instead of the French fries or whole grain pasta instead of Kraft Dinner. Fresh and raw forms of fruit and vegetables are better choices than cooked. Whole grains, fruit, vegetables and products made from these foods are all wise and healthy choices.
Fats are the most abused nutrient, especially in children’s diets. ‘Good’ fats are essential for supporting functioning of the brain which keeps athletes alert, focused and reactive. Good fats refer to those found in fish and seafood, various seeds and nuts. Baked goods, deep-fried foods and processed foods do not fall under the ‘good’ fat category.
Adequate hydration prior to activity is one of the keys to performance. Young athletes are more susceptible to dehydration and overheating than adults since they sweat less, get hotter during exercise and often fail to recognize that they are thirsty until it is too late. If your athlete shows signs of: low energy, fatigue early in exercise, skin feels too hot or clammy, complains of nausea or headache, have them consume 100-200 ml. of water ever 10-15 minutes until symptoms dissipate. Water is your best choice for hydration before and during competition. A word about Gatorade/Powerade - Sport drinks were created for adults running marathons. If your child athlete is competing in a start/stop running-based exercise that lasts over 1.5 hours such as soccer, basketball or cross-country, they may benefit from a small amount of a sports drink, after the sport is completed. Unless the weather is extremely hot, baseball does not fall into this category.
Children do not need to be on diets. If they are overweight they need to be taught proper nutritional habits. They are likely to copy what you do rather than what you say. They learn about food consumption and activity by watching their parents. Don’t count calories – count nutrition…especially for children. Keep your foods real, as nature intended. Processed foods are less beneficial nutritionally to our bodies and are hard to digest. Our athletes become tired and will not perform optimally if they consume a diet high in saturated (bad) fats and processed foods. Bottom line – you really are what you eat. If you want to be a successful athlete you have to eat like one, starting at childhood!
Good Protein/Carb Snacks
Yogurt or cottage cheese and fruit
Dried cereal and/or raisins (trail mix)
Cheese or peanut butter and crackers, bread or pita
Cereal, fruit (and milk)
Veggies and low-fat dip
Sandwich with lean meat
Tuna or salmon spread (low fat mayo) on crackers
Cereal bar and cheese strings
Note: Cream cheese does not contain protein.
