Nutritional Guidelines For Athletic Children
“Good nutrition helps athletes stay physically strong. Teach them practices from a young age to ensure good health throughout their lives!”- Trainer Haley
It is important to note that keeping a strong and healthy athletic performance is more than just a matter of training, practice, and “keeping in shape.” Your body needs support in 3 ways to keep performing and responding at peak levels:
Nutrition | Hydration | Rest
Nutrition’s 3 power tools to keep your body fueled:
Protein:
Helps prep the muscles before a workout/game
Rebuilds and repairs your muscles after a tough workout or game
Examples include: meat, eggs, legumes, protein powder
Carbohydrates:
Provide the main fuel for exercising muscles. You want to consume complex carbs (whole grains, fruits, and vegetables) on a daily basis.
Important to get the proper amount of carbohydrates before, during, and after exercise to support optimal health and performance.
Examples include: bread, pasta, crackers/chips, rice, cereal, oatmeal
Fats:
Providing energy to your body in the right portion amounts (handful nuts, glass milk, 2 tablespoons of peanut butter)
Keeps hair, skin, and nails healthy
Avocado, oils (olive, canola, grapefruit, coconut), peanut/almond butter, nuts (almonds, cashews, peanuts, macadamia nuts)
Don’t forget your fruits and veggies!
Aim for 3-5 cups of fruits and veggies a day. Doing so will ensure that you will play at your best.
Protein, carbohydrates, fats, vitamins and minerals are classified as a macronutrient or micronutrient.
Macronutrients provide the bulk energy an organism's metabolic system needs to function and are divided into three subgroups: protein, carbohydrate and fat.
Micronutrients provide the necessary cofactors for metabolism to be carried out. These are your minerals and vitamins. Both types of nutrients can be acquired from the environment (1). Micronutrients are used to build and repair tissues and to regulate body processes while macronutrients are converted to, and used for, energy.
(Above picture is a great reference for your kids and yourself from ChooseMyPlate.gov)
Stated on ChooseMyPlate.gov, MyPlate is a reminder from The United States Department of Agriculture to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means:
Focus on variety, amount, and nutrition.
Choose foods and beverages with less saturated fat, sodium, and added sugars.
Start with small changes to build healthier eating styles.
Support healthy eating for everyone.
Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health.
(See more at: ChooseMyPlate.gov)
Now you know have the basics down on nutrition, let's dive into how to fuel your kids before, during and after exercise!
Pre- and Post-Exercise Snacks for Young Athletes:
2-4 hours before exercise:
Sandwich with lean meat, piece of fruit
Pasta with tomato sauce
Cereal with milk
Whole grain/Gluten Free bagel with peanut butter and fruit
English muffin with honey and yogurt (Siggi's is my favorite. Low in sugar; high in protein!)
Eggs with buttered toast and fruit
Oatmeal with peanut butter or Kind granola and berries
Apple with 2 tbsp. Peanut Butter
Mini Pizza
1 small Pita bread, 2 tbsp. tomato sauce, t tsp. olive oil, and 2 ounces low-fat mozzarella cheese
30 minutes before exercise snacks:
Applesauce
Pretzels or crackers with cheese
1 Cup Grapes with 2 Belvita Crackers
Siggi's yogurt with handful (roughly 1/4 cup Nuts)
Trail mix
Banana
Post-exercise meals:
Sandwich with 3-ounces lean meat, piece of fruit, pretzels, juice or milk
Pasta with tomato sauce, whole grain bread, skim milk
Cereal with milk, piece of fruit, toast with honey
3 ounces lean meat, potatoes, cooked veggies, skim milk
Bagel with peanut butter and jelly, piece of fruit, skim milk
Peanut Butter Banana Sandwich
Kind Bar with 1 Hard Boiled Eggs or 2-3 Egg Whites
Guidelines for staying hydrated:
Before Exercise: 16 - 20 ounces within the 2 hour period prior to exercise
During Exercise: 4 - 8 ounces water + 8 ounces(+) Gatorade, Vitamin Water Zero, Powerade, BCAA’s
Post Exercise: 24-32 ounces
For activities lasting less than 60 minutes, select water for hydration
For activities lasting more than 60 minutes, select sports drinks for hydration, electrolytes, and energy from carbohydrates (Gatorade, Propel, PowerAde, etc.)
Nutrition plays a critical role throughout are lifetime (and why they do not mandate to teach it in school and still teach Algebra blows my mind--sorry Math teachers!) Becoming aware and educating the mind on simply what a macronutrient consists of is a great start! If you're interested in learning more about macronutrients, confused on exactly what to eat, when to eat it, and how to cook your food, you should checkout my Meal Plans where I assess your needs, goals and food preferences and build a program specifically for you!
References:
Connect with Haley:
Haley on Facebook: www.Facebook.com/HaleyAmpUpFit (Fitness)
www.Facebook.com/HaleyAmpUpFitness (Personal)
Haley on Instagram: www.instagram.com/HaleyAmpUpFit @HaleyAmpUpFit
Haley on Pinterest: www.pinterest.com/HaleyAmpUpFit
Haley on Supplements: www.wwhd.1stphorm.com (FREE Shipping!)
Haley on email: Haley.ampupfitness@gmail.com
XOXO
Trainer Haley
