July 01, 2009
Fueling and Cooling the Young Athlete
Active people of all ages need a variety of foods to optimize their performance. For young athletes, healthy eating is even more important: a well-nourished athlete can play better for longer periods, stay more mentally alert and recover from training and competition more quickly.
Kids who are seriously into sports need more than the minimum number of servings in all four food groups, with special attention to proteins – mainly found in meat and alternatives – for muscle growth, maintenance and ongoing repair.
How much food is enough? Check out the following table:
| Food | Servings Per Day
|
| | Athletic Sports (eg: gymnastics)
| | Endurance Sports (eg: cross country)
|
| Minimum | Most athletes | Endurance |
| Grain Products | 6-7 | 8-14+ | 15+ |
| Vegetables and Fruit | 6-7 | 8-14+ | 15+ |
| Milk Products | 3 | 3-4 | 4-6 |
| Meat and Alternatives | 2-3 | 2-3 | 3-4 |
Carbohydrates are also important. They’re stored in muscles as glycogen , which provides quick energy for physical activity.
- Low or depleted glycogen stores can reduce endurance and cause fatigue or even exhaustion. That’s because, when you run out of glycogen, your body uses protein for fuel, and the protein comes from muscles.
- The only way to maintain or refuel muscle glycogen is to eat carbs.
- Your best choices include things like whole grain pasta, bread, rice, cereals, fruits, milk, chocolate milk, yogurt, lentils, beans and dried peas.
- Eat or drink lots of carbs before and during long, steady, intense activities such as cross-country skiing, cycling, distance running (marathons), tournaments or endurance training sessions.
Some young athletes, especially women, should pay attention to iron, too. Foods like meat, legumes, dark leafy greens, dried fruits and enriched cereals are all good sources or iron. Caffeine, on the other hand, interferes with your body’s ability to use iron, so you may want to stay away from coffee, tea, colas, chocolate, etc. Iron supplements should only be taken on a doctor’s recommendation.
Staying cool
All athletes need to stay well hydrated. That means drinking plenty of fluids BEFORE you start feeling thirsty. Thirst means you’re already dehydrated, which can cause fatigue, cramps, heat exhaustion and heat stroke.
To prevent dehydration:
- Drink at least 2 litres of fluid every day – more when you’re physically active. Water is the best choice, but juice and soup all count as fluids.
- Drink plenty of cool, plain water before, during and after any physical activity.
To rehydrate after activity:
- Drink 1.5 litres of fluid for each kilogram of weight lost during exercise (3 cups/pound).
- Monitor urine colour and amount. A small amount of dark urine signals dehydration.
Which drink is best?
- Plain, cool (not cold) water is best for activities of one hour or less.
- If you participate in high endurance activities, lasting an hour or more, you may want to consider a “sport drink” with 4-8% carbs. (4-8 grams of glucose, glucose polymer or sucrose per 100 ml prepared beverage). But test it first – not all beverages sit well when you’re active.
Eating on the run and during competitions
For kids who are constantly on the go, eating enough can be difficult – especially if they get too busy or too tired to eat. Evening may not be the best time for a large meal so plan for a good afternoon snack after school or training. Be sure to have a selection of healthy foods available.
On the road:
- Pack snacks like whole grain muffins, milk, sandwiches, fruit, cereal bars, cheese and crackers if you’re traveling for more than a few hours. Carry a full bottle of water, too.
- Plan your food stops so you know good food choices will be available. Pasta or pizza is a better choice than hamburgers and fries. Order extra rolls, rice, pasta or baked potato, milk or juice to ensure a balanced, high carbohydrate meal. Take it easy on salad dressings, mayonnaise and butter. Avoid battered and deep fried foods.
- Drink plenty of water if traveling by plane. (Take your own water bottle.)
- Eat a good dinner the day before a competition. If your first event is in the evening, make sure to eat a good lunch.
- If you have a full day of competition, schedule snacks around events. Take a cooler with snacks and drinks. Don’t rely on concession stands.
- Consume water regularly during the day. Keep a large jug of water or sport drink on hand for drinks during and between events.
The pre-event meal:
- 2 - 3 hours before the event, eat a high carbohydrate, low fat meal or snack. Choose familiar foods to avoid upsets. Drink fluid with your meal.
- If there is less than 2 - 3 hours before the event, choose smaller amounts of foods.
Eating for recovery
Right after the event, encourage the athlete to drink lots of fluids and eat a snack of carbohydrates such as fruit, yogurt, crackers, milk, bagels, muffins and cereal. Follow up 30 minutes to 1 hour later with a balanced meal including carbohydrates, protein and fat.
Young athletes may feel too tired to eat supper after competition or training, but it’s important that they eat something. Keep a supply of quick, easily prepared foods on hand to make light meals. Go for carbs with lots of fluids and top it off with a low fat dessert to help the body recover and refuel for the next day.
Links
EATracker.ca
A daily food and activity tracking system for ages 14 years and older.
Sport Nutrition
Tips on food intake and fluid repacement for athletes and active individuals.
Eating Well With Canada's Food Guide
Translated Versions of Canada's Food Guide
SportMedBC
Coaching Association of Canada
BC Dairy Foundation: Sport Nutrition
