As children get involved in frequent or longer duration sports and activities, many parents wonder whether their kids need any special nutrition. Here’s what you need to know about nutrition for your kid athlete to keep them healthy and active on the field!
Focus on a balanced diet
Don’t avoid any food groups (unless your child has a known intolerance or allergy). Each day, strive to provide meals that contain protein (meat, beans/legumes, soy products, nuts), whole grains (breads, crackers, cereal, pasta), fruits and vegetables, and dairy (or a non-dairy alternative like almond milk).
Micronutrients (vitamins and minerals)
Your athletic child doesn’t need to take a multivitamin. A balanced diet usually ensures adequate intake of most nutrients. In particular, it’s important to make sure that all kids – not just athletes – are getting enough iron, calcium, and vitamin D.
Hydrate, hydrate, hydrate
Not drinking enough fluids can cause problems for your child, including headaches, constipation, fatigue, and poor athletic performance. Water is the healthiest option. Sports drinks aren’t necessary unless she is exercising strenuously for more than one hour. Routinely drinking juice or sports drinks for short duration or low-intensity exercise just provides excess calories and can lead to weight gain.
Make sure your child has a reusable water bottle handy at all times, especially when she’s at a practice or event. Her coach should build in water breaks so she doesn’t go too long without drinking, especially in hot weather.
As a general goal, active kids should drink 5-8 cups of water per day (exact amounts vary according to level of physical activity, weather, and age). Fruits and vegetables also contain lots of water, so offer these frequently throughout the day for bonus fluid.
Snacks
Your little athlete shouldn’t go any longer than 3-4 hours without eating. Plan a healthy meal or snack 1-2 hours before the practice or game. For busy families, timing meals and snacks around kids’ sporting events requires its own calendar! It may mean feeding your kids in the car in between activities – and that’s ok!
Your child’s snack should include a protein source, a fruit or vegetable, and a healthy whole grain. Check out our “Healthy Snacks for Kids Sports” article for more snack ideas.
Providing healthy nutrition for your kid athlete doesn’t need too much extra work. Just make sure your child eats a balanced meal or snack every 3-4 hours. Also include a healthy protein source at each snack. Finally, offer plenty of water throughout the day.
Do you have specific health goals for your athlete child? We’re here to help! Leave a comment below or drop us a line through our Contact Page.