Youth Football

Thumbnail image for football_player_18.gifRecently my 8 and 10 year old sons began football. We have participated in a number of sports (soccer, karate, basketball) as a nice way to burn some excess energy. Nothing prepared me for the intensity of youth football. All football coaches must have the same mantra- don’t drink soda, drink water, and do well in school. With my kids continously running in 100 degree weather for 90 minutes on most weekdays, these kids & parents need a little more nutrition advice.

Like adults, child athletes need to be nourished well to maintain good health and to perform their best. Unlike adults, kids are still growing and developing.

Carbohydrate Needs:

Carbohydrates are the most efficient fuel for athletic performance.

Pre-event meal:

The goal of the pre-event meal is to prevent the athlete from feeling hungry before or during the workout/competition as well as to maintain optimal blood sugar levels. The main goal is to provide carbohydrate foods, especially complex carbohydrates, along with moderate amounts of protein, small amounts of fat, and extra fluids. Timing is important. At practice or game-time, you want your blood to fuel your muscles; you don’t want it going to your gut to digest your meal.

Hungry? How much time do you have before the game/practice?

1/2-1 hour- Eat a snack of 15-30g carbs ex. pretzels and fluids (Sports drink, water, lemonade, 100% fruit juice)

2- 4 hours- Light Meal (30-40g Carbs, low fat)- Turkey sandwich, pretzels, fruit, fluids

4-5 hours- Large Meal (50-60g Carbs, moderate fat) – Baked chicken, potatoes, fruit, bread, fluids or Peanut butter sandwich, baked chips, fruit & fluids. May need a snack later to prevent hunger.

Post-event meal:

Eating or drinking carbohydrate immediately after exercise or a competition and then at 1 hour intervals can optimize the replenishment of glycogen to the muscles. This can be accomplished by drinking a sports drink or chocolate milk and then eating a high carbohydrate diet meal within the next 2 hours.

Carbohydrate foods: Breads, bagels, tortillas, cereals, oatmeal, granola bars, crackers, pasta, rice, potatoes, baked chips, popcorn, pretzels, fruit, etc

Protein Needs:

The function of protein in youth is to build, maintain, and repair muscle and other body tissue. Athletes just beginning a training program may need extra protein, but protein needs are usually sufficiently met if you child is getting enough calories. Most children receive adequate protein from 2 servings of lean meats each day. Protein supplements (powders and bars) aren’t needed. Consuming too much protein, whether from foods or supplements, can lead to dehydration and possibly weight gain.

Protein foods: Meat, poultry, fish, cheese, cottage cheese, peanut butter, eggs, tuna, beans, nuts, sunflower seeds, lunch meats, soy foods (soy milk, soy beans, soy burger)

Fluid Needs:

It can be hard to get enough fluids, especially during the summertime, when you may not be used to the heat. Your uniform and pads add weight, which makes your body work harder when you exercise in the heat. This can contribute to dehydration. Heat illness is most common at the beginning of the season. To avoid heat illness, be sure to drink enough.

It is often helpful to weigh athletes before and after practice and events and replace fluids lost (16 oz to 24 oz for every pound lost). Athletes who lose more than 1% to 2% of total body weight in fluids are already dehydrated. If an athlete has not regained weight by the next practice, he should be rested until totally rehydrated. This is especially critical in hot and/or humid weather.

Water is usually the best option especially for low to moderate activities lasting 60 minutes or less. Sports drinks are good options for more intense activity lasting longer than 60 minutes. Studies have shown that children drink more when sports drinks are available over water. Consider sports drinks to enhance fluid intake during exercise to prevent dehydration. If worried about excess calories, low calorie and no calorie sport drink options are available.

Bottom line: If young athletes are well hydrated and sufficiently fueled, they will get more out of practice and competition.

Rebecca Felker