Sports Nutrition for Kids - Healthy Diets For Sports Performance
A basic understanding of good nutrition will build a foundation for healthy kids and athletes. Balance is the main idea. It is important for all kids to eat foods from all of the food groups. The grain group - bread, cereal, rice, pasta, etc. - provides carbohydrates needed for energy. Whole grains like wheat and bran also provide vitamins, minerals, and fiber. Fruits and vegetables are high in vitamins and minerals to ensure proper growth, development, and overall body functioning. Fruits also provide carbohydrates for energy.
Dairy foods - milk, cheese, and yogurt - provide carbohydrates, protein, and important vitamins and minerals. Calcium and vitamin D are very important for athletes because they build strong bones and are involved in muscle contraction. Protein foods - the meat, poultry, fish, eggs, dry beans, and legumes group - provide protein needed for energy and healthy muscles. Individual recommendations for intake vary, but good nutrition can generally be achieved by consuming a variety of foods from different food groups throughout the day. Added fats, oils, and sweets contribute calories but very little vitamins and minerals. It is okay to add a little flavor to your foods. Be careful, though, about consuming foods and drinks that contribute only fats, oils, and sweets. These foods and drinks, such as cakes, candies, and soft drinks, will not help you prepare for your sport.
Timing intake appropriately ensures that an athlete has the right amount of energy and nutrients to participate in his or her activity. It is often recommended that athletes, particularly kids, have five to six small meals per day - or three meals plus two to three snacks - instead of three bigger meals. This helps the body keep energy levels adequate for activity. Each meal and snack should contain foods and drinks that contain both carbohydrates and protein. Timing also plays a role in preparing for competition.
Hydration is ensuring that your body has enough fluids. Because fluids are lost when we sweat, this is particularly important for athletes. It is also especially important in hot and humid climates. Proper hydration does not only involve drinking the right fluids during physical activity; it means drinking fluids properly throughout the day to ensure adequate hydration when activity begins. Drink plenty of water throughout the day, especially if you are thirsty. During sport practices or competitions, drink a little bit of water whenever you have a break. If it is a long competition or a lot of fluid is being lost in sweat, sport drinks are good sources of fluids and electrolytes. However, kids generally do not need to drink sports drinks every time they practice or compete. These drinks can become a source of "empty calories," giving a sense of fullness with little nutrients. When kids drink sports drinks, 8 to 12 ounces is plenty. A 16- or 20-ounce bottle is unnecessary and can interfere with proper refueling.
Refueling is giving back to your body what it has used during activity. To refuel properly, a meal or snack should be consumed within thirty minutes of ending athletic activity. The best refueling meals and snacks contain both carbohydrates and protein. If it is time for a meal after a sports practice or competition, refueling is usually simple. However, if it is not a normal meal time, it is important to add at least a "light" snack. Some good examples are peanut butter and crackers, string cheese and a piece of fruit, or a cup of yogurt.
Each time you refuel properly, you are preparing your body better for future activities. For all kids, listening to the body's hunger and fullness cues will help ensure adequate nutrition. Choose healthy foods, eat when you're hungry, and stop when you're full!
