How to Provide Kids with the Nutrients They Need Before and After the Game

Children who participate in very active sports may have specific nutritional needs, depending on the sport played.
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Many children find excitement, joy, and friendship in physical activities and sports at a young age, but increased commitments can also mean more travel from place to place for families. These busy schedules sometimes leave nutrition on the back burner. Alec Bognar, MS, RD, LDN, a metabolic dietitian at Lurie Children’s, explains why nutrition should be a priority for young athletes because it supports a child’s health, growth, and athletic performance.

“Calories are energy, and calories give kids the energy they need to perform,” Bognar said.

That said, every young athlete’s caloric and nutritional needs are different. A child’s specific energy needs depend on the activities they participate in and how often they do them.

Younger kids who play sports for an hour or less a week probably don’t need a special diet, Bolgnar says. But older kids, teens and kids who play multiple games each week may have different needs based on their activity level, age and weight.

A pediatrician or dietitian can help families find the best balance for their child while keeping these key factors in mind:

• Activity level: Do they play more than one sport?

• Age: Are they still developing mentally and physically?

• Developmental stage: Are they going through puberty? Are they managing many academic or social expectations?

• Frequency of training and sports activities: How many matches and training sessions do they have each week?

• Type of sport practiced: Is he a long-distance runner who needs to conserve energy for a long time? Or is he a competitive weightlifter who needs to develop muscular strength?

Bognar also suggests that families familiarize themselves with some basic nutrition terms to get the most out of a conversation with their child’s healthcare provider. These may include:

• Carbohydrates: A child’s main source of energy. Complex carbohydrates are slower to break down and provide a steady source of energy. They are found in things like brown rice, oatmeal, whole-grain bread, cereal, and pasta. Simple carbohydrates are sugars that the body absorbs quickly and can come from candy, fruit, dairy products, and soda.

• Fat: Another important source of energy found in foods like eggs, tuna, salmon, nuts and seeds.

• Protein: Helps repair muscle fibers when they break down during physical activity and builds muscle. A child can get protein from sources such as beans, cheese and dairy products, eggs, and lean meats like chicken and seafood.

• Vitamins and minerals: These are essential for growth and health. Calcium and iron are two important minerals for athletes. Calcium is a mineral that promotes bone growth and strength, while iron is a mineral that promotes healthy oxygen levels in the blood.

“A daily multivitamin supplement can also help young athletes get the vitamins and minerals they need to support their bodies,” Bognar said. “Talk to your child’s pediatrician to see if a daily multivitamin is right for them.”

Timing meals and snacks around physical activity also helps young athletes perform at their best. Bognar says it’s best for kids to eat about two hours before an activity, but it’s also possible to tailor their diet based on a child’s specific preferences. He adds that if they know they’ll be hungry during their activity, it’s okay to eat closer to it.

Bognar suggests choosing foods higher in carbohydrates to provide sustained energy throughout a match, along with moderate amounts of protein and fat.

Different sports and activities also have different nutritional needs. Endurance sports like cross-country running, cycling and swimming require children to expend a lot of energy over a long period of time.

“The plate will be different for kids who play endurance sports,” Bognar said. “Think of carbohydrates and fats as energy producers and protein as recovery tools. Fats take longer to digest, so they can contribute to stomach upset in kids who play endurance sports because they’re not absorbed as easily or as quickly.”

When it comes to sugar, Bognar says it has a bad reputation for making kids hyperactive, but that’s not necessarily accurate.

“Children’s bodies need sugar to produce energy and grow,” he explains. “Carbohydrates are simply sugars. They provide the easiest form of energy to use when we’re doing activity.”

Simple carbohydrates can provide kids with quick energy, with less risk of stomach upset. Loading up on simple sugars during halftime of an intense game or between games in a tournament can provide the right energy. Consider providing a sports drink or foods like cereal, applesauce, or cookies. A child’s body absorbs these carbohydrates quickly, giving them access to quick energy.

Post-game nutrition will also be an important part of a child’s athletic journey, especially their recovery. Bognar encourages children to eat a meal within two hours of intense activity, consisting of healthy carbohydrates and fats, as well as protein to help restore muscles.

Proper hydration is also essential to a child’s health and performance, with water being the best choice. Parents should make sure their children drink water every day and replace the water they lose during physical activity. Vigorous activity can cause children to lose certain minerals that affect bodily functions (electrolytes) when they sweat. Electrolytes include calcium, magnesium, potassium and sodium, and help with muscle contraction and reduce cramping. So it’s important to replace electrolytes during prolonged activity in hot weather. These drinks are best for older children and teens who are participating in vigorous activities, Bognar says.

Busy schedules can force families to be constantly on the move during sports seasons. Getting everyone together in one place for a healthy meal can seem impossible. Bognar says it’s okay to give up on that idea.

“Just because you buy food somewhere other than your home doesn’t mean the food is bad,” Bognar said. “You can apply what you know about nutrition whether you’re at home or at a restaurant.”

Planning and preparing meals in advance (meal prepping) can also help keep family meals on track during busy weeks. To do this, families can create a list of simple, healthy meals and keep ingredients on hand for game and practice nights, keep the car stocked with healthy snacks, or prepare and freeze healthy meals to eat later.

For more personalized nutrition information for young athletes, Bognar points out that a pediatrician is a great source of advice. They can check to make sure your child is growing properly or refer them to a dietitian if needed.

• Children’s Health is an ongoing series. This week’s column is written by Ann & Robert H. Lurie Children’s Hospital. For more information about Lurie Children’s Hospital’s Department of Clinical Nutrition, visit https://www.luriechildrens.org/en/specialties-conditions/pediatric-nutrition.