Top Ten Nutrition Tips For Kids Playing Sports

Make sure your child drinks enough fluids

• Children have special fluid needs. Compared to adults, kids are more likely to suffer a heat illness when exercising in the heat.
• Give your kids a sports drink to prevent fatigue and dehydration. Studies show that lightly sweetened, flavored, non-carbonated beverages such as sports drinks do a better job than water of preventing dehydration.  [But remember: sports drinks should not be consumed at meals, and should generally only be used when an athlete is playing sports for more than hour (soccer, lacrosse, hockey, football, cross-country, etc.).
• Have your kids drink according to a schedule. Give kids a squeeze bottle and have them drink 5 to 9 ounces ever 20 minutes to keep hydrated.
• Weigh kids before and after exercise to determine how much fluids they are losing during activity. After exercise have your child drink at least 24 ounces of a sports drink for every pound lost during exercise.

Practice supplement safety

• The FDA does not regulate dietary supplements. There is thus no guarantee of purity, safety or effectiveness.
• What's in the bottle may do more harm than good.
• Don't risk your child's health!

Optimize muscle recovery

• Help young muscles recover fast - have children eat and/or drink a high protein snack within 30 minutes after exercise
• Eat a high carbohydrate, moderate protein meal 1-2 hours later to continue with muscle recovery.

Remember pre-exercise meals

• A pre-exercise meal is important to prevent hunger and to supply energy to athletes' working muscles.
• The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).

Target carbohydrates for energy

• Carbohydrates are the main energy source for exercise and the major fuel for the brain.
• Carbohydrates stores (glycogen) in the body are limited kids must replenish carbohydrate stores every day.

Keep kids' fuel tanks filled

• In addition to healthy meals, provide healthy snacks before and after exercise.
• Pack high-carbohydrate, moderate protein, low-fat snacks such as granola bars, energy bars, pretzels, trail mix, fruit, peanut butter and crackers, bagels, and fluids. For a list of snacks, click here

Variety is the spice of life

• A healthy lifestyle is all about making choices.
• Are your kids eating the same foods day after day? They're probably missing out on important nutrients be different try new foods and recipes.
• Foods high in carbohydrates and fiber (grains, veggies, fruits) are essential to good health.

Get your kids energized!

• Meet active kids' energy needs through foods and fluids.
• The best balance for active kids: 50-55% of calories from carbohydrates, such as bread, cereal, rice and pasta; 10-15% from protein food like meat, poultry, fish, dry beans and nuts; and 25-30% from fats such as oils and sweets.