Are your high school athletes eating the right foods?

Are your high school athletes eating the right foods? By Sarah Baird

April Sins has devoted her career to helping people at every stage of life make thoughtful, healthy choices where food is concerned. As a retail dietitian for Rouses, Sins aims to “meet people where they are with their particular goals and help them shop healthily” — all while ensuring that her teenage athletes at home, a 13-year-old swimmer and 17-yearold runner, are getting the nutrients they need for optimal performance in the pool and on the track.

“Ithink there are a lot of misconceptions about athletes, and one is that it doesn’t matter what they eat because they’re going to ‘burn it off.’ In reality, an increase in activity doesn’t decrease the need for proper nutrition from a variety of foods,” says Sins. “Properly fueling the body can actually give an athlete an advantage over others who don’t focus on nutrition.”

The foundational need for a balanced, vegetable-and-fruitfilled diet holds particularly true for school-aged athletes, who are not only performing strenuous exercise in the blistering Gulf Coast sun but are still in the process of growing and developing. Below, Sins walks us through some accessible ways to encourage smart mealtime choices for your budding football star or tennis pro, building good habits that they will carry with them long after the final touchdown dance or perfectly placed backhand.

PROTEIN = SECRET WEAPON

While the practice of carb loading, like eating a massive plate of spaghetti before a big race, gets quite a bit of attention as a simple way to jump-start energy, Sins is quick to point out that protein is also crucial for athletes’ overarching endurance.

“In any pre-sport meal, you need to think about energy, which includes higher carbohydrate intake as well as a moderate protein. Don’t forget about protein, because it helps make the carbohydrates last longer,” explains Sins, who suggests chicken, tuna, eggs and milk as go-to sources of not only protein but calcium and leucine, the latter of which helps to build and repair muscles. “Athletes actually require more protein than the average person. And if you think about school-aged athletes, they’re growing. They have growing bones. Their bodies are still developing. They need proper nutrition, not only for their growth and development, but also to fuel them for sports and recover from activities.”

Sins was reminded of protein’s importance as a strengthener and sustaining agent in her own student-athlete’s life recently. “A few weeks ago, my son had a long meet day, and he brought some fruit, but he didn’t bring any protein to go along with it. When it was time for his run, he said he was starving, but he didn’t want to eat right before he ran. I told him, ‘That’s because you really needed some protein to go with that fruit you had earlier.’ Even a cheese stick or a little spoonful of peanut butter would’ve helped that energy last longer.”

CONSIDER THE FULL 24 HOURS

What a young athlete chows down on directly before their sport of choice is critical to performance, for sure, but building a proper nutritional foundation with healthy meals and snacks throughout the day can give young sports stars an on-field advantage. Sins suggests starting the day off strong (which means, yes, not skipping breakfast) and finishing with a balanced meal that centers on a bevy of colorful vegetables.

“You don’t want to go into your day on an empty stomach — especially kids who have a school day and then have activities after school. Breakfast is important, even if it’s just yogurt, frozen pancakes or even grabbing a cereal bar. Otherwise, their gas tank is going to be empty by the time they get through that training for their sport in the afternoon.”

Most people, even adults, don’t get enough vegetables throughout the day, which is why Sins lays them on thick for her student-athletes at dinner time. “Most people, not just teenagers, don’t eat enough vegetables during the day. We serve vegetables in addition to balanced offerings of carbohydrates, protein, and unsaturated fats. I always have vegetables at suppertime so that they can at least get some vegetables in at night, because that’s what people lack during their other meals.”

DON’T FORGET RECOVERY MEALS AND REST DAYS

“I think rest and recovery days are very important for continuing the message of having a balanced plate,” says Sins. “There’s no magic bullet, but I do keep some things on hand. Kids should eat a variety of fruits and vegetables to get all the nutrients they need and also antioxidants that help with recovery. If the kids would rather eat their vegetables in a green smoothie, that’s totally fine, or if they want to

pair their vegetables with some ranch dip, that works. At Rouses, we have wellness shots that have turmeric and curcumin in them. Cherry juice is also good for sports recovery, or even cherries themselves whenever they’re in season.”

EYES ON THE PRIZE

Having a range of good-for-you, easy-to-access snacks on hand is standard in Sins’ house, where she’s developed a simple technique for guiding her kids toward making smart snacking choices. “If you want your children to choose healthier snack options, place those snacks inside the refrigerator at eye level of the child. That way, when they open the refrigerator, they’ll see the healthy snack right in front of them.”

“I always keep some things on hand so that it’s a no-brainer and they can grab-and-go. At my house, we love peanut butter and sunflower seed butter because they’re super easy to pair with a sandwich or a fruit, or add to a smoothie. Dried fruit is one that a lot of people overlook, but it’s a super-convenient way to have something that’s portable to take with you on a road trip or to a game,” explains Sins, who also points out that some dried fruits, like raisins, have nutrients like potassium that young athletes need replenished after games.

Sins reinforces that taking the guesswork out of snacking is key, as well as encouraging a pecking order in the kitchen of where to first search for a snack. “A lot of kids want to go to the pantry for a snack. I usually tell my kids, ‘Go to the refrigerator first. If you don’t see anything in there, go to the fruit basket, and if you don’t see anything that you want there, then go to the pantry.’ I think that’s a great way to think about how to get healthier snacking in.”

HYDRATION STATION

While food is, of course, critical for the wellness of school-aged sports stars, hydration’s role in a child’s overall health cannot be overstated — particularly in the Gulf Coast heat. “Hydration is very important, not just on the day of the activity, but in preparation. Keeping it in focus at all times is key because proper hydration is going to prevent dizziness, cramping and symptoms of dehydration, while also helping performance.”

Sins notes that it’s not just sports drinks (which replace necessary electrolytes) and water that can provide hydration. Grapes, pineapple and watermelon are also high in water content, making these fruits a great way to restock lost fluids while having a treat at the same time.

KEEP KIDS INVOLVED

No matter their level of athleticism, getting active kids involved in the kitchen can make a world of difference in how they approach refueling while building a lifelong appreciation for the intersection of wellness and what they’re putting in their bodies.

Sins’ advice? Keep it fun and flexible.

“I think if there are too many rules associated with food, it can possibly lead to issues with [children] not being accepting of different foods. Be creative! Get your kids involved; take them to Rouses to choose their own healthy snacks, and be a guide helping them make good choices on their own. Giving them the tools and encouraging them, not just limiting them, is valuable.”