Youth Sports Nutrition Tips
by Paula Schmitt
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 or three hours before a game is very important to maintain
the energy needed for them. Some examples of high-carbohydrate foods are
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 her performance suddenly declines, she may be dehydrated. The
following are more signs that your child is dehydrated:
