Children and Sports:
With all the food out there for convenience, it is not surprising that children grab fast food and snacks, instead of healthy food/ snack options. Below is a quick list of what most children should think about when training or playing a lot of sports or doing a lot of exercise. But remember, we are all unique, so make sure this works for your child.
Food information for young athletes:
Pre and Post-game prep:
· Pre-game: prep is extremely important – the small meal/ snack needs to be balanced with a good fat, protein and carb (like crackers, bread, cheese, fruits and veggies). Pre-game fuelling should begin about two hours before the game. Good fat or low fat is needed, as fat takes longer to digest, which can upset the stomach. High-fibre foods may also upset the stomach, so they should be saved until after the game.
· Post-game snack should include similar snacks which should be eaten within one hour of the game. Foods like fruits and veggies, pretzels, crackers and cheese.
· Remember – Natural is your friend. Sugar is your enemy – there are over 125 reasons why processed/ refined sugar can ruin your child’s health, including suppressing the immune system, upsets mineral relationships, interfering with the absorption of calcium and magnesium, increasing the risk for cancers, as cancer feeds on sugar, etc, etc. So keep it to a minimum.
· Breakfast: this should include low-fat yogurt with some granola and a banana or whole-grain cereal and milk with sliced strawberries. Nuts, fruit, cheese, eggs, and even chicken are also good for breakfast.
· Lunch: bean burritos with low-fat cheese, lettuce, and tomatoes or a turkey sandwich with fruit. (see recipes)
· Supper: grilled chicken breasts with steamed brown rice and vegetables, or pasta with red sauce and lean ground beef, along with a salad.
· Good snacks include pretzels, raisins, crackers, string cheese or fruit.
GENERAL INFORMATION ON NUTRITION FOR YOUNG ATHLETES:
· Hydrate: one needs to be hydrated with water, before the game, during the game and after the game. Water can also be found in bananas, coconut water, avocado and potatoes. These all have a great source of potassium which works with the calcium for the bones, and helps hydrate the body. If the body is not well hydrated, the energy will go toward regulating temperature instead of to the muscles, which limits playing ability and can lead to heat stroke, exhaustion or muscle cramps. Even mild dehydration can affect athletic performance.
· if exercising more than 1.5 hours, a sport drink without sugar is a good idea to provide energy and replace electrolytes, such as sodium and potassium, that athletes lose in sweat. Water, however, is usually enough and usually the best choice.
· GO GREEN: dark, leafy greens such as kale, spinach, and romaine lettuce include chlorophyll, which is crucial for child athletes. Chlorophyll cleanses and oxygenates the blood, which is a true performance enhancer. Having more oxygen in the blood translates to better endurance and an overall reduction in fatigue. You can buy liquid chlorophyll to add to water to drink as well or you can buy it in pill form and swallow in conjunction with a glass of water.
· Calcium and Iron-rich foods: Calcium keeps the bones strong: Recommendations for Calcium intake: Ages 9-13 = 1300 mg/day
· good sources include: cheese cubes and strings, yogurt, cereal with low-fat milk, broccoli with yogurt dip, almonds, individual cheese pizza and tortillas.
· Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables and whole grains.
· Protein: this is needed to build and repair muscles. However, too much protein can lead to dehydration and calcium loss. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products and peanut butter.
· Carbohydrates: Carbs can provide energy for the body. But, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.
