Health & Safety Chair 2005-2006

What Young Athletes Need to Keep Going Strong

With fall sports in full swing, parents may wonder if kids are getting all they need nutritionally to keep up the pace. Here are a few guidelines to keep in mind.

If your kids are eating well balanced meals and snacks, they are probably getting all of the nutrients they need to perform well in sports. Make sure your child gets the following:

• Vitamins and Minerals: Brightly colored foods such as carrots, peppers, spinach and squash are packed with vitamins and minerals. It’s important that your child get plenty of calcium and iron, as well, to help build strong bones. Iron helps carry oxygen to all parts of the body that need it, especially when a broken bone occurs. Iron-rich foods include meats, fish, eggs, dried fruits, whole grains and green leafy veggies.
• Protein: Proteins help build muscles. No need to overdo the protein because too much of it can lead to dehydration and calcium loss. Protein-rich foods include fish, lean meats, dairy, nuts, soy products and peanut butter.
• Carbohydrates: Carbs provide energy for the body. Some diets urge adults to steer clear of carbs. But for young athletes, carbs are an important source of fuel. They don’t need to “carbo load” or eat a lot of carbs in advance of the big game, but without some carbs in their diet, they will be running on empty. Choose carbs wisely, such as whole grain foods that are less processed and high fiber like pasta, cereals and brown rice. Typically, your child’s body has enough carbohydrates to serve as energy for up to 90 minutes of exercise. Carbohydrates and proteins digest easier than fats; so plan to eat a meal low in fat two hours before a game, to avoid an upset stomach.
• Water, Water, Water: Children often do not recognize feelings of thirst; so it’s a good idea to encourage them to drink before they get thirsty. Experts recommend that kids drink approximately 1 cup of water or fluid every 20 to 30 minutes during physical activity, depending on the child. Although there are many sport drink choices on the market, usually plain water is sufficient. In most cases, any lost electrolytes from activity can be replaced by a good meal after the game.

For more information on nutrition, you can visit
www.kidshealth.org.

—Wendi Ezzes, Health & Safety Chair

California Business for Educational Excellence Foundation - Honor Roll (2 years in a row)