How to Fuel Your Young Athlete

We get the right gloves and helmets, and pads to protect them on the outside, but how can we make sure we’re doing all that we can to make them strong on the inside?
As a mom of five football, soccer, tee-ball, and basketball players…this is something I care about!

Here are some things to keep in mind:

1. Serve a variety of healthy foods to make sure they’re getting enough protein(from meat, eggs, and dairy); carbohydrates (from fruits, vegetables, and whole grains); vitamins (from fruits and vegetables; and minerals like calcium (from dairy products). Healthy fats from meats, cheeses, nuts, oils, and butter are needed, too.

2. Kids who practice and play a lot may need more food, because they are burning more calories. Children ages 6 to 12 generally need between 1,600 and 2,500 calories a day.

3. Active kids need to get calcium and iron to build strong bones, and energy.

4. Athletes need to drink water before, during, and after the practice or game. Being hydrated allows our bodies to function at their best levels. Water is the best way to stay hydrated, fruit drinks mixed with water and sports drinks are OK once in a while, but they often include lots of extra sugar and calories.

5. It’s best to eat at least 2 hours before the practice or game so that your child’s body has time to digest the food, and is able to use energy needed to play when the time comes.

Have fun! Play smart.
j.