Sports Nutrition Tips
of the most common questions parents ask regarding their child's
nutrition during sports is - what is the healthiest thing for my
child to eat and drink before playing sports?
our family of athletes, we have learned that offering high - carbohydrate
foods (also called complex carbohydrates) versus high protein and
fatty foods two to three hours before a game is very important to
maintain the energy needed for them. Some examples of high-carbohydrate
foods are foods such as pastas, breads and cereal which are digested
quicker than high-protein and fatty foods. Unfortunately, most children,
and adults, forget just how important nutrition is to good health
and athletic performance.
is actually an excellent source of complex carbohydrates and fluids
and can be eaten one to two hours before a sporting event. My children
enjoy raw, dried and canned fruits or fruit juice before we head
out to a game.
are extremely important, before, during and after a game and my
children have discovered that staying hydrated makes for a better
performance. For elementary and middle-school aged children, eight
ounces of water before, during and after the sporting event is extremely
important, especially if the outdoor temperatures are high. During
a game, athletes should be allowed to take fluid breaks when needed
to maintain their best and safest performance, and of course, caffeinated
and carbonated beverages are not recommended.
your child tires easily in practice and appears irritable, and their
performance suddenly declines, dehydration may be the cause. The
following are more signs that your child is dehydrated:
Dry lips and tongue
* Sunken eyes
* Bright colored or dark urine or urine with a strong odor
* Infrequent urination
* Apathy or lack of energy
pack up those water bottles and sport drinks (and don't forget the
fruit) and head out after a healthy meal full of high-carbohydrates
to enjoy your child's sporting activity.
and don't forget the sunscreen!
Schmitt, award-winning author of Living in a Locker Room: A Mom's
Tale of Survival in a Houseful of Boys (2005), has been published
in hundreds of publications. She has appeared on numerous radio
talk shows and in print publications such as American Baby magazine,
Family Circle magazine, Parenting magazine, All You magazine, Adoption
Today magazine, Adopting for Tomorrow magazine, The Chicago Tribune,
The Boston Herald, The Burlington Free Press and many others. She
is the Founder and CEO of Mom Writer's Productions, LLC, Founder
and Editor of The Mom Writer's Literary magazine (2005) - "A
literary magazine for mom writers who have something to say",
and Founder, Host and Executive Producer of her radio talk show,
Mom Writer's Talk Radio which launched fall of 2005.
When she isn't writing, editing, or taxiing her children to their
sport events, she prefers to spend quality time in central Vermont
with her husband and five children. To read more of her columns
and for some much needed adult conversation email her at email@example.com
Copyright 2006, Paula Schmitt. Permission granted for reprints.
information presented on this site is intended solely as a general
educational aid, and is neither medical nor healthcare advice for
any individual problem, nor a substitute for medical or other professional
advice and services from a qualified healthcare provider familiar
with your unique circumstances. Always seek the advice of your physician
or other qualified healthcare professional regarding any medical
condition and before starting any new treatment.