Sports Fueling For Kids

SPORTS FUELING FOR KIDS 55 Young athletes must eat right to perform their best, grow and recover. Food is fuel, and proper nutrition will keep kids feeling fit and strong throughout the day! KICK-START THE DAY WITH BREAKFAST a.m. RECOMMENDATIONS: SIT DOWN FOR BREAKFAST: FUEL ON THE GO: • Scrambled eggs wrapped in a whole-wheat tortilla, berries and orange • Cinnamon-raisin bagel with cream cheese • Banana with peanut butter juice or low-fat milk • Low-fat yogurt with fruit Always eat breakfast! A missed morning meal can deprive kids of crucial nutrients and leave them with low energy levels later in the day. SNACK TO AVOID THE AFTERNOON SLUMP midday RECOMMENDATIONS: • Fresh fruit or fruit cup • Granola mixed with low-fat yogurt and graham crackers • Hummus in a pita • Vegetables and dip Smart snacks keep energy high throughout the day! Kids who fuel up mid-afternoon will feel strong and ready for afternoon or evening activities. RECOVER RIGHT POST-GAME p.m. RECOMMENDATIONS: • Peanut butter and jelly sandwich • Low-fat chocolate milk • Turkey and cheese wrap • Smoothie Prepare snacks ahead of time to have ready when kids arrive home hungry after a practice or game! KEY NUTRIENTS FOR A STRONG BODY PROTEIN Children should build muscle with protein from food – not dietary supplements. Incorporate protein into every meal. RECOMMENDATIONS: • Lean chicken or turkey • Peanut or almond butter • Fish • Low-fat milk, cheese or yogurt • Eggs CARBOHYDRATES Carbohydrates are stored inside the body as fuel for activities. They also aid in muscle recovery. RECOMMENDATIONS: BEFORE PRACTICE OR A GAME: • Light carbohydrate- based snack, such as half a sandwich AFTER PRACTICE OR A GAME: • Smoothie • Sliced banana (lengthwise) with peanut butter sandwiched in the middle DRINK 6-8 GLASSES PER DAY* HYDRATION Hydration helps maintain body temperature, transport nutrients and oxygen to cells, carry waste away from cells and lubricate joints. Water is the best choice. For 1+ hours of activity, replenish electrolytes lost through heavy sweating. RECOMMENDATIONS: • Sports drinks • Fat-free or low-fat dairy • Fruit such as a banana or orange *Along with small amounts during physical activity When preparing kids to tackle a sports practice or game, the best meals and snacks combine protein, carbohydrates and healthy fats. Choose from vegetables, fruit, whole-grain breads and cereals, low-fat dairy and lean protein sources. KIDS Kids Eat Right: www.kidseatright.org eat right. Academy of Nutrition and Dietetics: www.eatright.org Academy of Nutrition and Dietetics Academy of Nutrition and Dietetics Foundation 515