How Well are your Children Prepared for their Next Game?

Across the country, parents face the issue of what to feed their children to fuel the performance and ensure the health of their young athletes.  The unfortunate reality is that many kids are given energy drinks and nachos before a game, and this sets the kids up for a hard crash in the short future.  A simple change in pre-game meal will virtually eliminate the potential for the crash and set your child up for a healthy recovery required to continue to perform at the high level our children demand.

Children’s nutrition can be altered very easily to promote performance and recovery by a few very simple changes in diet.  One of the first things to understand about the dietary requirements of children is that the caloric intake should consist of approximately 55% of calories from carbohydrates, 15-20% of calories from a quality protein source and 30-35% of calories from fats. 

An athlete’s performance s fueled by the carbohydrates they eat.  Poor carbohydrate intake will result is insufficient energy stores, and will result in premature fatigue.  This will not only result in altered performance, it also leaves young athletes vulnerable to injury.  The American Dietetic Association (ADA) recommends the following carbohydrate intake:

• 1 to 3 grams of carbohydrate per pound for very light intensity training;
• 2 to 4 grams of carbohydrate per pound for moderate or heavy training;
• 4 to 5 grams of carbohydrate per pound for pre-event loading (24 to 48 hours prior)
• 1-2 grams of carbohydrate per pound for post-event refueling (within two to three hours)

To aid in recovery and maintenance of tissues that are broken down during
exertion, the body requires adequate Protein intake. To ensure optimum
recovery, the ADA recommends the following:

• 1 to 1.5 grams per kilogram per day of protein early on in training.
• 1.2 to 1.4 grams per kilogram per day of protein for athletes who participate in endurance sports.
• A minimum of 1.4 grams per kilogram per day is recommended for athletes who restrict calories

The last of the 3 major nutrients are fats or lipids.  Because of the high rates that children are able to burn fats, they are a major energy source.  Adequate intake of fats is essential for performance in exercise of all intensities.  And, like adults, children should attempt to minimize saturated fats and Trans fats by limiting the intake of fried foods and processed oils.

In addition to proper distribution, there are ideal time periods that each should be given to promote performance and recovery.  On game day, the following guidelines are recommended:

• Pre-Game (3-4 Hours before Competition) – This meal should consist of a
  lot of complex carbohydrates and fluids, a moderate amount of proteins and a minimal amount of fat, fiber and caffeine.  Here are some suggestions for pre-game fuel:
  • A peanut butter and banana or PBJ sandwich  
  • Greek yogurt with berries  
  • Oatmeal with low fat milk and fruit 
  • Apple and peanut or almond butter  
  • Handful of nuts and raisins (two parts raisins: one part nuts)  

• Game Time (During Competition) – It is recommended that young athletes
  consume between 30-60 grams of carbohydrates each hour to continue to fuel performance.  This can be consumed through sports drinks like Gatorade/Powerade. 

• Post-Game (Immediately after Competition) – during this time, the body will
  act like a sponge for refueling and recovering.  Because of this, a ratio of between 2 and 4 grams of carbs for each gram of protein (2:1 to 4:1) is recommended.  In addition to the carbohydrates and proteins, the athlete should drink extra fluids to replace those lost during competition.  Some suggestions for post-game fuel: 
  • Post-game recovery smoothie (or post-game smoothie made with low-fat milk and fruit)
  • Low fat chocolate milk
  • Turkey on a whole grain wrap with veggies
  • Yogurt with berries and granola

• Post-Post-Game (1 – 4 hours after competing) - In addition to the post
  game snack, a recovery meal should be consumed that fuels the athlete with a lot of complex carbohydrates, complex proteins and fats.  Some suggestions for post-post-game meals: 
  • Whole grain pasta with chicken breast and steamed veggies with your choice of sauce (or Olive Oil J)
  • Salmon filet, steamed veggies and sweet potatoes
  • Grilled Cheeseburger with a slice of avocado on whole wheat bun, with baked sweet potato fries and a side salad (Oily dressing recommended)

By implementing these simple changes, to can help your young star to perform at a high level and recover effectively following participation in his/her favorite sports.