Feeding Your Child Athlete

Drink Up!

It's important for young athletes to drink plenty of fluids to prevent dehydration, which can zap strength, energy, and coordination and lead to heat-related illness. Even mild dehydration can affect athletic performance.

Thirst is not a reliable indicator of hydration status so experts recommend that kids drink water or other fluids before and every 15 to 20 minutes during physical activity. It's important to drink afterwards to restore fluid lost through sweat.

Although many sports drinks are available, plain water is usually enough to keep kids hydrated. Sports drinks are designed to provide energy and replace electrolytes — such as sodium and potassium — that athletes lose in sweat.

Sports drinks may be a good choice for kids who participate in strenuous physical activity for more than 1 hour because after exercising for 60 to 90 minutes, the body has used up its readily available sources of energy. Sports drinks are also a good alternative for kids who participate in sports but won’t drink enough water.

Diluted juice is another option but avoid sugary drinks and carbonated beverages that can upset the stomach.

The bottom line is that for most young athletes, water is the best choice for hydration. After the activity, carbohydrates and electrolytes can be replenished.

Pressures Facing Athletes

Some school-age athletes face unique pressures involving nutrition and body weight. In some sports, it's common for kids to feel they need to radically increase or reduce their weight to reach peak performance.

In sports where weight or appearance is emphasized, such as wrestling, swimming, dance, or gymnastics, kids may feel pressure to lose weight. Because athletic kids need extra fuel, it's usually not a good idea for them to diet.

Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor mental concentration. Similar performance issues can come up when kids try to increase their weight too fast for sports where size matters, such as football or hockey. When a person overeats, the food the body can't immediately use gets stored as fat. As a result, kids who overeat may gain weight, not muscle, and their physical fitness will be diminished.

If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor. The doctor can work with you and your child or refer you to a dietician to develop a plan that allows your child to work on the weight in a safe and healthy way.

Game Day

It's important for kids to eat well on game days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don’t cause any problems like stomach upset. Here are some general guidelines:

• A meal 3 hours or more before activity should have plenty of carbs and a moderate amount of protein but be low in fat because fat takes longer to digest, which can cause an upset stomach. High-fiber foods may also cause some stomach upset, so it's best to avoid these foods until after the game.
• If kids eat less than 3 hours before game or practice, serve a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, fruit or vegetable juice, crackers, or bread.
• After the game or event, experts recommend eating carbs (fruit, pretzels, a sports drink, etc.) within 30 minutes after intense activity and again 2 hours later. Your child's body will be rebuilding muscle tissue and replenishing energy stores and fluids for up to 24 hours after the competition. So it's important that the post-game meal be a balance of lean protein, carbs, and fat.

And remember, when packing your child's bag for the big day, add a water bottle or sports drink.

Meal and Snack Suggestions

A good breakfast for young athletes might include low-fat yogurt with some granola and a banana, or whole-grain cereal and low-fat milk with sliced strawberries. Try bean burritos with low-fat cheese, lettuce, and tomatoes or a turkey sandwich on whole-wheat bread and fruit for lunch. For dinner, serve grilled chicken breasts with steamed rice and vegetables, or pasta with red sauce and lean ground beef, along with a salad. Good snacks include pretzels, raisins, crackers, string cheese, vegetables, or fruit.

It's important to feed your child healthy meals and snacks consistently, even during the off-season. This will provide a solid foundation during times of competition.

Reviewed by: Mary L. Gavin, MD
Date reviewed: November 2011