![]() It also delivers important nutrients of which most young athletes don't get enough, such as calcium, which is critical for building strong bones, transmitting nerve impulses, and helping muscles contract, as well as potassium for fluid balance.Įating right on gameday is your athlete's secret weapon for top-notch performance, whatever the sport. Just one cup of milk packs 8 grams of protein per serving. In addition to water, fat-free and low-fat milk also are smart ways to help young athletes meet their fluid needs. Load up at meals but don't overeat, and keep snacks light as you get closer to game time. Your body needs two to three hours to digest a regular meal such as breakfast or lunch before an athletic event, while a small snack such as a granola bar can be eaten 30 minutes to an hour in advance. When you eat is just as important as what you eat. ![]() Training sessions over an hour may require a sports drink to replace electrolytes lost through heavy sweating. ![]() Water should still be kids' go-to drink for exercise that's under 60 minutes. Continue to drink during the game (about 1/2 cup every 15 minutes) and afterward to rehydrate after sweat loss. Stay hydrated by drinking plenty of water during the day leading up to a game, especially in the two to four hours before game time. Good hydration should begin early in the day before kids even set foot on the playing field. Shelf-stable items such as nuts, granola bars and whole fruit can be tossed into a sports bag without a problem. Keep cheese, yogurt, meat, eggs and salads made with mayonnaise in a refrigerator or cooler. Make sure you store snacks at proper temperatures to prevent spoilage. Nothing will slow down your athlete more than food poisoning – having stomach cramps, nausea, vomiting or diarrhea after eating. Skip the fries or pizza before practice, and keep fat content on the light side. Greasy, fried foods and fatty desserts are filling and may leave your athlete feeling tired and sluggish. Fatty foods slow digestion, which is not ideal for an athlete facing a competition. Plant-based protein foods like tofu and beans also are great choices. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. Active bodies need protein to support growth and build and repair hardworking muscles. Save sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour. Choose whole-grain bread, crackers, cereal, pasta and potatoes for lasting energy. Help your kids refuel with the nutrients they need by focusing on family mealtimes before and after practice or game day. Not only do they need optimal nutrition for fueling and recovery from training, but they also must meet energy demands for growth and maturation. Have young athletes in your family? Feeding them requires knowledge and planning.
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