Prepare Your Child with Nutrition and Rest
One of the most important aspects of youth sports is having the young ones prepared with proper rest and nutrition. To make sure your child is ready to have fun and compete to the best of his or her ability, follow some of the following tips.
Before starting a game or practice, kids need to have their bodies ready with fuel and adequate rest. Unfortunately, trying to fix these issues just before game time won’t work. Food takes time to digest before it can be used as fuel.
With too little rest or poor nutrition, a child’s performance can vary considerably from past efforts. During a game, a player needs lots of energy. To produce this energy, the body needs the right kinds of food.
Foods high in complex carbohydrates contain energy that is easier for the body to use. Foods containing protein are essential for proper growth and development but are harder for the body to quickly convert to energy. Foods high in complex carbohydrates include:
- Pasta
- Breads
- Rice
- Oatmeal
- Beans
- Potatoes
- Bananas
Although these foods are all good for producing energy, too much of a good thing can cause a player to feel sluggish during a game. Players should avoid eating big meals too close to game time. To be effective and to allow time for digestion, larger meals should be eaten at least three to five hours before a game. Within two hours of a game, players should have just a light snack that is high in energy (carbohydrates) and easy to digest.
After a game, players should eat a snack to restore lost energy and wait approximately one hour before eating a full meal. Excessive fatigue after a game may be a sign of improper nutrition before a game.
Water and Sports Drinks
Water is an important part of the energy process. Players should drink as much water as they can before, during, and after a game without causing stomach discomfort.
Sports drinks have a limited amount of value when players are not sweating a large amount. However, if players are sweating enough to lose body weight, then a sports drink may provide some benefit.
Nutritional Supplements
The use of caffeine, nutrition bars, and other items that promise quick energy usually indicate insufficient attention to other areas such as rest, nutrition, and exercise. A rested player in good physical condition should not require these energy shortcuts. Other supplements that promise muscle development or extra strength typically have side effects and should be used only after consulting a doctor.
Like so many other things about sports, there are no shortcuts when it comes to nutrition. A consistent diet of good foods in balanced meals, combined with exercise, is the best way to have sufficient energy during a game or practice.
Nutrition Timelines
Proper nutrition and rest need to be monitored prior to a sports event. The following timelines can help plan eating and resting before any heavy physical activity.
Afternoon or Evening Event
- Good night’s rest (day before)
- Healthy meal (3-5 hours before)
- Lots of water
- Light snack (1-2 hours before)
- Game or practice
Morning Event
- Healthy dinner and good night’s rest (day before)
- Lots of water
- Moderate snack (1-2 hours before)
- Game or practice
Editor’s Note: Special thanks to Sports Esteem for the above article.
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Written by CaresEditor · Filed Under Nutrition and Health
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