Coordinating schedules, meals, carpools, and practices can be time-consuming when your child plays sports.
But it’s not just the logistics you have to take into consideration. Nutrition plays a vital role due to the higher activity level, and sports nutrition is essential for supporting young athletes’ growth, development, and athletic performance.
The overall goal is to provide balanced meals and snacks that pack the energy, nutrients, and hydration necessary to help young athletes thrive on and off the field.
Getting enough of the proper nutrients helps energy production and muscle development, lowering the risk of injury and helping repair damage done from training.
Building Blocks of Nutrition
Protein supports building and repairing muscle. How much protein a child needs depends on their goals, activity, and training intensity, but Children’s Health recommends anywhere from ½ to 1 gram of protein per pound of body weight. Lean protein sources, including eggs, poultry, yogurt, nut butters, fish, tofu, lentils, or beans, are the best options.
Carbohydrates fuel the body and provide energy to ensure children don’t run on empty. In fact, they are the primary source of energy for physical activity. Whole grains and legumes paired with fruits and vegetables provide sustained energy during exercise.
Speaking of fruits and veggies, they are rich in vitamins, minerals, fiber, antioxidants, and phytonutrients that support immune function, recovery, and overall health. Consuming a variety of colorful fruits and vegetables promotes optimal athletic performance.
Healthy fats, like those found in nuts, seeds, avocados, olive oil, and fatty fish (e.g., salmon), support energy production and nutrient absorption.
Fluids and Hydration
Hydration is crucial for highly active children playing sports. Getting enough fluids helps prevent dehydration and heat-related illnesses. Encourage children to drink water before, during, and after exercise to prevent dehydration. For more prolonged or intense activities, fluids containing electrolytes can replenish those lost through sweat.
Eating Before and After Games
Eating carbs and lean protein 3 to 4 hours before an event is recommended, as well as avoiding fats since they take longer to digest and can upset the stomach. Also, avoid sugary drinks. Examples of pre-exercise snacks include a banana with nut butter, yogurt with granola, or a turkey and cheese sandwich on whole grain bread. If eating within three hours of an athletic event, make it a lighter snack like fruit or crackers that can be easily digested.
After a game or event, eating lean protein and carbs within 30 minutes is recommended to help the body rebuild muscle. Hydration is also essential to replenish the fluids lost during the game. Examples of post-exercise snacks include Greek yogurt with fruit or a turkey and vegetable wrap.
A child’s nutrition needs may vary based on age, gender, body size, activity level, and training intensity. Adjust their nutrition intake based on hunger, energy levels, and personal medical history.
Recipe: Burrito Bowl
A burrito bowl is an easily customizable meal option that you can build with different ingredients to please even the pickiest of eaters. You start with a neutral base (a whole grain or a salad mix) and then dress it up with protein, fiber-packed vegetable toppings, and mix in some healthy fats. Changing up the ingredients can prevent this meal from feeling too repetitive.
Here’s one option for a nutrient-dense burrito bowl:
- 1 cup cooked brown rice or quinoa
- 1 cup black beans (canned, drained, and rinsed)
- 1 cup cooked chicken breast, diced (or substitute tofu or tempeh for a vegetarian option)
- 1 cup mixed vegetables, such as bell peppers, onions, corn, and tomatoes, chopped l
- 1 avocado, sliced
- Fresh cilantro, chopped
- Lime wedges for serving
- Salt and pepper, to taste
- Optional toppings: salsa, Greek yogurt or sour cream, shredded cheese, hot sauce
Prepare the brown rice or quinoa according to package instructions and set aside. Sauté your vegetables until tender and mix in the cooked chicken and beans to heat. Season to taste. Assemble the rice or quinoa in a bowl with the chicken, bean, and vegetables, and top with sliced avocado. Add the optional sour cream and cheese, then garnish with cilantro and a lime wedge. Serve and enjoy!