Kids and sports
Nearly every child who plays a sport dreams of stepping up onto the podium to receive an Olympic medal, the thunderous applause of a packed stadium echoing in her ears. The reality is that there are many aspects to sports success, and whether your child is playing for fun or practising to one day compete against the world's best, good nutrition is essential.
Paul Cloutier, a coach with the Whitby Iroquois Soccer Club in Whitby, Ont., trains an under-15 competitive girls' team. He hands out nutrition tip newsletters at practices, organizes a session with a nutritionist for both team members and parents, and creates sample menus full of healthy food choices. His message is loud and clear: A poor diet and top performance simply don't go hand in hand.
Whether you are a coach or a parent cheering your kid on from the sidelines, here are some nutrition tips you can incorporate into your budding Olympian's routine.
Before the game
• Give your child a meal two to four hours before starting any activity, or have him eat a snack one to two hours before.
• Serve foods rich in complex carbohydrates, which are easily digested and won't sit heavily in the stomach. Carbohydrates are the body's primary energy source, and they provide fuel to his muscles and brain. Include a small amount of protein and fat to help your child stay full for a longer period. Good choices include breakfast cereal with milk; pasta with tomato sauce; crackers and cheese; fruit and yogurt; pita and hummus; or whole grain toast with peanut butter.
• Avoid large amounts of fatty food (such as french fries and doughnuts) or high-protein foods (such as hamburgers and steak). They take a long time to digest and may cause stomachaches during activity.
• Encourage your child to drink ½ to 1 cup (125 to 250 mL) of water one to two hours before exercise, and another ½ to 1 cup about 10 to 15 minutes before exercise.
• Stay clear of soft drinks, juice and fruit drinks right before activity. The high sugar content can cause stomach cramps and nausea during strenuous exercise.
• Avoid caffeinated beverages, such as cola, or energy drinks before activity.
During the game
• Staying hydrated is key. Children are unable to regulate their body temperatures as well as adults, and sometimes they need to be reminded to drink. Water is the best thirst quencher, but many kids will drink more if the water is flavoured. If that is the case, offer sips of a sports drink or unsweetened, diluted juice (at a one-to-one ratio of water to juice).
• If exercise lasts longer than an hour, your child will need to replenish her carbohydrates during the activity. Have her nibble on a sports bar, take sips of a sports drink or eat pieces of orange or apple to fuel a longer workout.
Snacks on the Run
Today's busy schedules often mean there is no time for a proper meal before a game or practice. Instead of reaching for microwave pizzas, fried foods or chocolate bars for a quick fix, try these healthy options.
• banana
• whole grain bagel with nut butter
• hard-cooked egg
• yogurt (or yogurt drink)
• trail mix
• whole grain cereal
Page 1 of 2 - what to feed your kids after the game on page two!
