When you’re a mom with kids who play sports, keeping them healthy and active is a top priority. Two fundamental pillars that support a healthy lifestyle are proper nutrition and regular physical activity. These not only lower the risk of various physical diseases and conditions but also contribute to improved mental health and overall well-being.
For young athletes, meeting daily nutritional needs is crucial. This includes getting enough protein, healthy fats, vitamins, and minerals. But when your child is active in sports, there are additional nutritional recommendations to help fuel their performance.
Fueling their bodies for optimal performance is key to helping them reach or exceed their athletic goals. According to the 2018 Physical Activity Guidelines for Americans, children and teens should aim for at least 60 minutes of physical activity each day. For those heavily involved in sports, this may mean even more.
Whether your child is a dedicated competitive athlete or just loves playing sports on the weekends, understanding the right nutrition can make a big difference. In this blog, I’m sharing essential nutrition tips for young athletes—covering the foods that provide the energy and nutrients they need for training, recovery, and peak performance, along with when to consume them for the best results.
Fluids
Water is the most critical nutrient for young athletes because it keeps their bodies hydrated and at the right temperature. During just one hour of intense play or practice, your child can lose several liters of sweat. Even a small drop in hydration—just two percent—can negatively impact their performance.
So, how much fluid does your child need? A general rule of thumb is that clear urine is a sign of adequate hydration. Encourage your kids to drink plenty of fluids throughout the day, not just when they’re about to exercise. And during sports, make sure they drink the recommended amounts at the right times, even if they don’t feel thirsty.
Calories
Active kids burn more calories than those who are less active, which means they need more fuel to keep their energy levels up. However, it’s important to strike the right balance. While they need extra calories to support their physical activity, it’s easy to overestimate how much they’ve burned. Help them stay on track by providing healthy, balanced meals that give them the energy they need without overloading on calories.
Proper nutrition and hydration are the building blocks of peak athletic performance, so make sure your young athletes are getting what they need to stay strong and healthy all season long!
Carbohydrates
Carbohydrates are the primary fuel that muscles burn during physical activity. There are two types of carbs: simple and complex.
Simple Carbohydrates: Found in sugary foods like sodas, candies, and even white breads and pastas, simple carbs provide quick energy but often lack essential vitamins and minerals. They can be useful before, during, or after intense exercise to give your child a quick energy boost, helping them feel more energized and recover faster.
Complex Carbohydrates: These are found in nutrient-rich foods like fruits, starchy vegetables, whole grains, legumes, nuts, and seeds. Complex carbs provide sustained energy and are packed with vitamins, minerals, and fiber. For everyday meals, focus on these complex carbs to keep your young athlete fueled and ready to go.
Protein
Protein is crucial for muscle development and repair, especially when your child is engaged in muscle-building activities like resistance training or sports that require endurance. After the body uses up its carbohydrate stores, it may turn to protein as an additional energy source, which is why active kids often need more protein than those who are less active.
However, there’s no need to overdo it on protein. Most children already get plenty from their regular diets. The best sources of protein include lean meats, eggs, dairy products, nuts, and legumes. These foods will support your child’s growing muscles and overall health without the need for protein supplements.
Balancing carbohydrates and protein in your child’s diet will help them stay strong, energized, and ready to take on any game or practice that comes their way!
After Your Child’s Sports Practice or Game
When your kids play sports, their bodies use up a lot of energy and fluids. After a practice or game, it’s important to help them refuel and rehydrate. Depending on how intense their activity was, they may need to replenish their fluid levels and energy stores.
Hydration: For every pound your child loses during exercise, they should drink about 3 cups of fluid within the next 6 hours to rehydrate. If they’ve been active for less than 60 minutes, water is usually enough to replace lost fluids.
Refueling: If their activity lasted longer than 90 minutes, they’ll need to refuel with both carbohydrates and a bit of protein within two hours of finishing. A sports bar, trail mix with nuts, or yogurt with granola are all great options. These snacks will help restore their energy and aid in muscle recovery, keeping them ready for their next big game or practice.
Making sure your young athlete rehydrates and refuels properly after every workout is key to their ongoing performance and health!
Happy school year! Don’t forget to check inside the Warrior Center for recipe packs and meal plans! Join the Warrior Center here.
