Food fuels our bodies the same way gas fuels a car, and the right foods and drinks can actually help children who play sports be better athletes. Many professional teams employ dietitians and nutritionists to help players choose foods packed with the right nutrients.
The right ingredients for a young athlete's meals are about more than just hitting a ball farther or easing hunger pangs. Studies show kids who eat breakfast and a healthy lunch perform better on academic tests, and that junk food causes potential health issues such as obesity, diabetes and early onset hypertension.
Here are a few tips involving lunch choices and nutrition for children who play sports:
• Involve students in their choices. Consider providing kids a lunch with all the major food groups by offering them a choice of the protein they want and the fruit they want. The other items can be chosen when shopping as a family.
• Choosiness is normal. Some pickiness may happen because the taste buds of children change as they grow older. When introducing new foods, it can take multiple tries before the average child will eat it consistently. So don't give up after the first exposure, and try it in different forms.
• Avoid sugary beverages and limit sports drinks. When kids will fill up on these, they may skip out on eating nutritious foods.
• During games and competitive events, drinks should be available at all times and regular water breaks scheduled every 20 minutes.
• Pack a snack, especially for long practices, competitions or all-day events. Half a sandwich, fresh or dried fruit are all good snacks. Sports bars or energy bars are convenient, but they aren't necessary for athletes. You can get the same energy from healthy foods. Children should avoid sugary stuff like sodas or candy bars just before practicing or competing. They might get a little energy boost, but it will fade fast, leaving them feeling drained.
• Ensure that your child gets a comprehensive sports physical. This is a complete physical with an additional focus on an orthopedic exam. When I do a sports physical, I cover everything included in a wellness check-up, but also ask additional questions that are more specific to sports.
Submitted by Suzanne Nielsen, pediatrician at Banner Health Center in Gilbert.