What Should Young Athletes Eat on the Day of An Event?

Post-game Snacks Help to Step-up Energy Quotient

Feeding young athletes needs knowledge and planning. Young athletes need nutrition for fueling and recovery from training as well as to meet their demands of growth and maturation. Kids can refuel with the proper nutrients during mealtimes before/after practice or game day.

Nutrition for Everyday Athletes

•  Carbs are energy powerhouses. Eat high-energy carbs such as whole-grain bread, crackers, pasta and potatoes. Rely on energy drinks for boosting energy during endurance sports or training sessions that go beyond an hour or so.
• Distribute protein-rich foods throughout the day. Proteins are needed for growth, building muscles and repairing them too. Young athletes are advised to consume protein-rich foods throughout the day during every meal or snack. For instance, they can have eggs and whole-grain toast with fresh fruits of their choice for breakfast, low-sodium deli meat with whole-grain bread, yogurt and raw veggies for lunch and plant-based foods like tofu and beans with phulka and salad for dinner.
• Restrict unhealthy fats. Fatty foods take more time to digest. Although greasy foods and desserts are filling they make you sluggish and are unsuitable for young athletes facing a competition. Stay away from pizza or French fries and minimize the fat content.
• Don’t succumb to food poisoning. Stomach cramps, vomiting, nausea or diarrhea is the last thing you would want just before an athletic event. Don’t become a prey to food poisoning which can spoil your event altogether. Make sure to store foods properly maintaining the required temperatures. Refrigerate cheese, yogurt, eggs and salads filled with mayonnaise, whereas shelf-stable items such as nuts, granola bars and whole fruits can be consumed easily without any problem. There are many more items that need to be maintained at specific temperatures to avoid food poisoning. For a list of all these items, please check the website www.firsteatright.com.
• Stay hydrated. Fluid balance is crucial for athletes and liquids must be consumed right from morning even before kids set foot on the playing field. Stay hydrated by drinking plenty of water before the game, especially in the two to three hours before the game time. Sip water during (about ½ cup every 15 minutes) and after the game to rehydrate after sweat loss. Water is the best fluid for kids to stay rehydrated during exercise sessions that are under 60 minutes. When these young athletes train for more than an hour, they may require sports drinks to replace electrolytes lost through heavy sweating.
• Stick to timings. When you eat is as important as what you eat. A proper meal takes around two to three hours to digest before an athletic event while a small snack (such as whole fruit) can be eaten 30 minutes to an hour in advance. Eat full-fledged meals but take care to not overload yourself and keep snacks also on the lighter side as you get close to game time.
• Drink dairy. Along with water, other healthy fluids include fat-free and low-fat milk that help young athletes to meet their fluid needs. Every cup of milk covers 15 to 24 percent of protein needs of school-going kids. Other important nutrients such as calcium (needed for strong bones, transmitting nerve impulses and muscle contraction) and potassium (fluid balance) are also delivered in a cup of milk.

Along with all these healthy eating habits, eating right on gameday is the most crucial weapon for top-notch performance by an athlete. A sample meal plan for gameday may look like this:

• Breakfast before the ‘big’ game. Eat breakfast together as a family about three hours before the event to step-up your health and confidence quotient. Eat some lightly grilled potatoes with scrambled eggs and fruits for a healthy pre-game breakfast meal. Fruits can include berries, apples or kiwis along with a glass of calcium-fortified orange juice or fat-free milk.
• Eat a wholesome lunch. Students mostly compete after school. Hence, lunch becomes the most essential fuel source and must include as many food groups as possible. For a complete list of all the food groups and their most popular food items, please visit the website www.firsteatright.com.
• Ensure proper fluid retention. See to that your little champ is well hydrated before, during and after an event or practice session. Otherwise he/she may succumb to dehydration due to excess sweat. Train your kid to keep himself/herself hydrated during the game by sipping small quantities of water whenever possible. Eat foods such as bananas, potatoes and fat-free or low-fat yogurt or milk to replenish for lost potassium and carbohydrate levels after exercise.
• Snacks time. Snacking is essential after practice or competition before you have your dinner. Keep some healthy snack ready for your hungry kids when they return after school or after a tedious practice session. Sliced fresh fruits, low-fat yogurt and smoothies are perfect snacking choices.
• Post-game family dinner. After an event, consume a hearty dinner that includes foods from all five food groups such as protein, grains, vegetables, fruits and dairy. Make a colorful raw-veggie salad or eat a whole-wheat pasta with low-fat tomato or cheese sauce. Finish your meal with baked apples or pears along with a glass of low-fat milk for dessert. You can even make a delicious yogurt parfait with layers of low-fat vanilla yogurt, fresh, frozen or canned fruits and crunchy whole-grain cereals.