As a parent of a young athlete, you aim to give your child the best opportunity for success in sports and life. Nutrition significantly impacts their performance, recovery, and overall health. However, with an abundance of information available, it can be daunting to determine where to begin.
Here’s a helpful guide to ensure your child gets the right fuel to maximize their athletic potential, support healthy growth, and feel their best.
Provide a Balanced, Whole-Food Diet
A well-balanced diet is the foundation of good nutrition. Growing athletes need various nutrients to support their physical development and performance.
Aim for a diet rich in:
Carbohydrates: These are the body’s primary energy sources. Ensure your child gets plenty of whole grains (brown rice, quinoa, oats, and whole-wheat bread), fruits, and vegetables to keep their energy levels high for practice and games.
Protein: This is essential for muscle repair and growth. Include lean protein sources such as chicken, fish, turkey, eggs, and plant-based options.
Healthy Fats: These help support brain function and provide long-lasting energy. Avocados, nuts, seeds, and olive oil are excellent sources.
By offering a variety of foods from all these categories, you’re helping to provide your child with the nutrients they need to grow and thrive.
Focus on Hydration
Hydration is often overlooked, but is just as important as food. Encourage your child to drink water consistently throughout the day, not just during practice or games.
If your child is doing intense exercise for over an hour, sports drinks with electrolytes can help replace lost sodium and potassium. But for everyday hydration, water should be the go-to beverage.
Monitor their water intake, especially during hot or long training sessions.
Healthy Snacks Are Key
Snacks are a great way to keep energy levels stable throughout the day. Provide nutritious, easy-to-carry options that will fuel your child without weighing them down.
Some great snack ideas include:
Greek yogurt with fruits
Fruit with peanut butter
Handful or small bag of mixed nuts
Whole grain crackers with cheese
Protein bar with minimal added sugars
Avoid sugary snacks, chips, and other processed foods. These can cause energy crashes and less benefit to overall health and athletic performance.
Nutrition is a powerful tool in supporting your young athlete’s performance, recovery, and overall health. By focusing on these three simple points, you’ll set your child up for success both on & off the field!