In order to operate at peak, healthy efficiency, a child’s body needs the right nutrients. Armed with a little bit of nutritional knowledge and planning, you can help your team play with even more energy and effort, and have healthier children.
Taking The Field Good nutrition goes hand in hand with physical activity. So what should you give your kids before they take the field for a game or practice? Focusing on carbohydrates is a good place to start. Carbohydrates are the foods that fuel muscles and are easily digestible compared to proteins and fats, especially in growing children. Some good carbohydrate-rich choices are cereals, pasta, rice or yogurt. And remember to give your kids a meal at least one to three hours before competition. This will give them time to digest their food and have them focused and ready to play.
Suitable Snacks There are also plenty of nourishing, healthy snacks available, such as nuts, sunflower seeds, peanut butter sandwiches and bagels. Another great snack idea is fresh, colorful fruits and vegetables. They’re naturally sweet snacks that also contain the fiber and nutrients kids need. Make sure to avoid giving kids sugary snacks like candy, pudding, pastries and soda. Foods high in sugar content cause energy peaks and valleys, leaving kids tired, irritable and unable to concentrate.
After The Game What kids eat after a game or practice is just as important as what they eat before. Your child's body will be rebuilding muscle tissue and replenishing energy for up to 24 hours after competition. So it's important that the post-game meal be a balance of lean protein, carbohydrates and fat. In the end, it’s all about healthy, active kids. Making good nutritional choices for your kids will not only give them a competitive edge, but you’ll also be reinforcing good nutritional habits to last a lifetime.
Half-time Snacks
At half-time its best for the kids to have just fruit and water.That way, the kids get charged up without getting overly full.Here are some popular fruits that kids can eat fast:
• Orange slices
• Easy-peel Clementines
• Grapes
• Cantaloupe, watermelon or honeydew melon chunks
• Strawberries
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AFTER GAME SNACKS
First and foremost, the kids need water.All the players will have brought their own water bottles to the game, so providing drinks is optional.But many parents do like to bring non-fat chocolate milk or 100% fruit juice for the players to enjoy with their snacks.The chocolate milk or fruit juice can augment the water, but not replace it.
For early morning games:
• Whole-wheat mini-bagels with cream cheese and jelly
• Mini-yogurt cups and whole-grain graham crackers
• Granola bars
• Whole-grain muffins
For late morning games:
• String cheese and whole-grain crackers
• Half sandwiches on whole-wheat bread
(PB&J, turkey & cheese, etc.)
• Peanut butter on celery sticks
For afternoon games:
• Popcorn and baby carrots
• Oatmeal-raisin cookies
• Whole-grain crackers and cheese
• Trail mix made from whole-grain cereal, nuts, raisins,
pretzels, chocolate chips, etc.
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Caution
• Juice drinks, even those containing vitamin C, are full of sweeteners. 100% fruit juice is a better option. But, actual fruit is best with fiber and more nutrients. Player favorite - orange slices.
• Most cereal bars and granola bars have very little fiber or protein. They do have lots of sugar (and corn syrup) — and sometimes partially hydrogenated oil (contains trans fats).
• A 2-ounce bag of chips often contains one third of a child’s recommended fat intake for the entire day.
• Packaged “fruit” snacks are usually made of refined sweeteners (such as corn syrup or concentrated apple juice) and inexpensive vitamin C powder. Few contain any real fruit.