Fueling Our Bodies

When it comes to kids and sports, many parents are unsure how to best fuel their young athletes. Kids often arrive to practice or games under fueled or improperly fueled after being given inappropriate or unnecessary foods.

When striving for peak performance during sports, hydration is crucial. It is important to stay hydrated throughout the entire day for optimal performance. There are many options for beverages, but water is the best for hydration. Kids only need sports drinks during intense activity lasting an hour or more. Fruit juices and sugarsweetened beverages are not recommended.

When it comes to food, low-fiber, low-fat foods are the best choice immediately before and during a sporting activity. Simple, nutritious carbohydrates give your athlete easily accessible energy. Foods higher in fat or fiber take longer to digest, so their energy isn’t accessible to your child’s body during the activity and could also cause upset stomachs.

CHOOSE:

• Low-fiber granola bars

• Pretzels

• Graham crackers

• Fruit

• Dry cereal

• Fat-free yogurt

• 1% or skim milk

AVOID:

• Pastries (doughnuts, muffins, etc.)

• Desserts

• Vegetables

• Bacon

• Fried foods

• High-fat dairy products

Immediately after a practice or game, foods high in fiber and protein are important. High fiber foods provide carbohydrates to replete your kid’s glycogen – or energy stores– and will help slow digestion and stabilize blood sugar. The body easily absorbs protein in the first hour after exercise – eating foods high in protein shortly after exercise is the best way to repair and build muscles.

Sugary, low-fiber snacks are often provided to teams after their games but don’t provide much fiber or protein and are not the best choices for growing athletes.

CHOOSE:

• Whole grains

• Lean cuts of meat

• Fish

• Vegetables

• Milk

• Fruits

AVOID:

• Sugary snacks

• Fatty meats

• Foods low in fiber

How do we put all of this together to properly fuel for games and practices? Here’s an easy sample menu:

BEFORE: Water and apple slices

DURING: Water and pretzels or saltines

AFTER: Water and a lean burger on whole-wheat bun with small baked sweet potato

By Jennifer Tveitnes, RD, LD

For more information on Nutrition Counseling, visit boone.health/nutrition or call 573-815.3870