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For a busy athlete,
after-school practices, hectic sporting schedules and long hours
away from home are a part of day-to-day life. This constant buzz
of activity creates a nutritional challenge for the parent trying
to feed these athletes. The ideal meal pattern for the young athlete
includes the same type of food required for any growing child and
incorporates "extras" to support their increased need for energy
and water. This can be accomplished by following the guide-lines
of the Food Guide Pyramid*:
- 6-11 servings of breads, cereals, rice and pasta (1
serving = 1 slice of bread or 1/2 cup of cooked pasta)
- 3-5 servings of vegetables (1 serving = 1/2
cup cooked or 1 cup raw)
- 2-4 servings of fruit (1 serving = 1 medium
apple, 3/4 cup juice or 1/2 cup canned fruit)
- 2-4 servings of milk (1 serving = 1 cup milk
or 2 oz. cheese)
- 2-3 servings of lean meat, poultry, fish, dry beans or eggs
(1 serving = 3 oz. cooked meat or 1/2 cup cooked
beans)
Energy
The young athlete's increased energy needs can be met by shooting
for the larger number of servings in each food group. Increase calories
by adding healthy snacks throughout the day. Many parents and athletes
think that consuming extra protein will increase muscle mass. It
is true that muscle is made up of mostly protein, however, extra
protein does not increase muscle mass. The key to bigger muscles
is a good exercise program and plenty of carbohydrates to fuel longer
workouts. Powder or liquid protein supplements are not necessary
and can even be dangerous. Americans eat almost twice as much protein
as they need in food. Excess protein is burned to provide energy.
Fluids
Another key component for a winning performance is fluid replacement.
It is important for parents to know that children are at greater
risk for dehydration than adults because children generate more
heat, sweat more, and absorb more heat from the environment. Athletes
can be dehydrated and not feel thirsty; therefore, thirst is not
a good indicator of hydration status. Eight to twelve cups a day
of fluids such as water, juice, milk or soup is the minimum requirement
for hydration. Prior to practice or competition, an athlete should
"over hydrate," particularly if it is a humid day by consuming 10-12
ounces of fluid. If the activity lasts more than 90 minutes, 3-4
ounces of fluid should be consumed every 20 minutes, and if the
activity lasts more than 3 hours, electrolytes and sugar must be
replaced. Sports drinks provide electrolyte and sugar replacement.
Carbohydrates
are Key
What is the best pre-workout, pre-competition meal? There is no
magic pre-workout meal. High carbohydrate foods such as pasta, bread,
rice, potatoes, fruit and juice are the best choices. It is a good
idea to consume a small snack of fruit or vegetable juice or a piece
of fruit about 1 to 2 hours before the event. Larger meals should
be eaten 3 to 4 hours before the event to allow time for digestion.
Remember that high-fat foods take a long time to digest and may
make the young athlete feel sluggish, so go easy on the mayo, margarine,
sour cream and fried foods. Also, it may be wise to avoid high-fiber
foods prior to exercise such as bran cereals, beans and popcorn.
These foods may cause gas and discomfort. These few simple tips
should be helpful in keeping your young athlete performing their
best throughout the season. Remember to provide them with adequate
calories and fluid to keep them healthy, happy and active.
* The Food Guide is
designed for school-age children.
**
This material
is provided for informational and educational purposes only; it
does not contain specific medical advice. If you have specific health
questions or problems, consult a health care professional for personal
medical advice. To reach Patient Services at Children's Hospital
of Richmond, call (804) 228-5818.
Children's
Hospital is a specialty pediatric facility with the mission of providing
quality health care to children and financial assistance when needed.
Children's Hospital now offers inpatient, day patient and outpatient
services to more than 8,000 children each year, providing evaluation,
diagnosis and treatment for a wide variety of medical conditions.
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