Nutrition Tips for Your Young Athletes



More: Why Good Nutrition Is Key for Children

Pre-Game Meals

Before any sporting event, kids should consume a well-balanced meal that includes lean protein and nutrient-rich carbohydrates. This will keep them full, give them energy, and help them perform their best.

Similar to the idea of runners carbo-loading the night before a race, it's a good idea for young athletes to eat pasta the night before a game or match. According to Jeffrey, carbohydrate-rich meals are actually important for kids all the time since carbs are the main energy source for the muscles and the brain.

More: Your Guide to Sports Parenting

Pre-Practice Lunch

In some cases, youngsters may have practice or a game immediately following school, and lunchtime may be the last opportunity for kids to consume a pre-practice meal.

Jeffrey recommends packing a lunch with nutrient-rich carbs, protein and a small amount of heart-healthy fats.

Here are some ideas for healthy, nutritious lunches that will keep your kids full, and fuel them through their after-school event.

  • Bean burrito with chicken, avocado, low-fat cheese or nonfat Greek yogurt, lettuce and tomatoes. You can also include an apple or other fruit, carrot sticks and corn tortilla chips.
  • Peanut butter and jelly sandwich on whole-wheat bread with milk or nonfat yogurt, fruit (i.e. grapes, cherries, plums, peaches or pears) and celery sticks.
  • Turkey wrap with hummus, spinach, tomatoes or other veggies, nonfat milk or yogurt, fruit and whole- grain pretzels.

Kids should aim to eat 3 to 4 hours prior to their practice or game to allow the body enough time to digest and store nutrients.

More: Pack the Perfect School Lunch

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