What and when your child eats as well as how adequately they are hydrated can have a huge impact on their athletic performance. Your child will perform at his or her best when they consume the right balance of macronutrients (carbohydrates, protein and fat), electrolytes and fluids.

During your child’s sports training, they may improve their skills, endurance, strength, power and agility. However, it is when their body rests that they are able to adequately recover from the demands of their sport. Therefore, an important tip in sports performance nutrition will be ensuring they get adequate rest, sleep and quality balanced meals the day and night before a game or tournament. Getting at least 8-10 hours of sleep is ideal for optimal recovery from training and practices. Also, keeping hard exercise to a minimum the day and night before an event allows muscles to store carbohydrates, which is the body’s first preferred source of energy during games.

Balanced Pre-event meals:
Each pre-event meal should contain some “slow burning” carbohydrates, lean protein and healthy fat. Carbohydrates

“Slow burning carbohydrates” are rarely processed and contain fiber. This allows them to release into the body at a slower, sustaining rate compared to “fast burning or processed carbohydrates”. Portion sizes depend on weight, height, age and activity level but generally choosing 1-2 cups/servings of these foods during a balanced meal will be adequate.

Lean Protein

Most children should choose between 3-5 ounces of protein, 1-1 1⁄2 cups of milk or yogurt, or 1-1 1⁄2 ounces of cheese in their pre-event meal. Avoid heavy foods such as fatty cuts or fried foods.

Healthy Fats

Muscles can also store a bit of fat which allows for an additional source of energy for endurance and sustained exercise intensity. Choose no more than 20 grams of healthy fat as it takes a bit longer to digest than carbohydrates and protein.

Putting it together/Meal Ideas:
Depending on the time of the event, choose a balanced pre-event meal 1-2 hours for small meals or 2-3 hours for larger meals prior for

optimal digestion and to prevent cramping.

Hydration and Electrolytes

Relying on your child's thirst alone may not keep him hydrated. It's important for children to drink an adequate amount of fluid during the day to prevent dehydration. According to the Institute of Medicine, children ages 4 to 8 need at least 46 ounces per day, boys ages 9 to 13 need at least 65 ounces per day and girls ages 9 to 13 need at least 57 ounces per day. Children older than 13 years may need 72-90 ounces of fluids per day.

Sports drinks are an optional way to meet fluid needs and also provide electrolytes. A healthy diet often provides adequate sodium, magnesium and potassium, but you may find sports drinks are beneficial for your child before, during and after sports events.

Refuel & Recover

After the event it is very important to refuel your child’s muscles and help them recover adequately. Therefore, you may provide a fast or mix of fast and slow burning carbohydrates, protein and fluids (healthy fat is optional). “Fast burning carbohydrates” include more processed grains, smoothies, 100% fruit juice or sports drinks, which will help replenish carbohydrates stores that were depleted. It is important to provide a source of lean protein to help repair damaged muscle tissue. Ideally, the post event meal or snack should be taken within 15-60 minutes.

***For more individualized nutrition planning, please contact Shandy Torain, RD & CPT at #454-6342 Ext 5194 or [email protected].