What should my child eat and drink to gain a competitive edge?
This is a question pondered by many parents of child athletes involved in various activities. Often, parents, who have been bombarded with conflicting messages about nutrition with regard to weight management, in particular, are misinformed about what foods their children require for good health and/or the demands of regular physical activity and athletic competition.

Energy – calories in vs. calories out
According to the 2002 Dietary Reference Intakes, active pre-teen females (ages 6 to 12) require anywhere from 1600 to 2200 calories per day, while males of the same age range need 1800 to 2400 calories per day. More time spent in physical activity means more calories and other nutrients needed to support the demands of physical activity as well as normal growth and development. Luckily, most young athletes will naturally increase their food intake to accommodate the day-to-day nutrient needs of their sports participation.

Carbohydrates – the competitive edge
While many adults shun carbohydrates in the battle of the bulge, carbohydrates are the main source of fuel for muscles during exercise. Children should be offered carbohydrate-rich foods at each meal and snack…think pasta, rice, whole-grain cereals, breads, tortillas, bagels, low fat muffins, granola bars, crackers, pretzels, yogurt, milk, fruits, and 100% fruit juices. Be sure to include some whole grain varieties in your child’s repertoire (like brown rice, whole wheat breads, whole grain cereals, etc.) to help promote good overall health.

Protein – the building block
While protein is important for building muscle, proper immune function, and hormone production, excess protein that replaces much-needed carbohydrate can actually impair athletic performance. Young athletes get all the protein they need when eating a carbohydrate-rich, well-balanced and varied diet. Good sources of protein include chicken, turkey, eggs, cheese, milk, yogurt, dried beans and legumes, and lean meats.

Fat – not too much, but not too little
Some fat in the diet is necessary for good health and is also used as a source of energy during exercise and recovery. Healthy fats can be found in nuts and seeds, peanut butter, olive oil, canola oil (including trans-free margarine) and fatty fish, like salmon. Unhealthy fats are found in animal-based foods such as high fat dairy products and fatty meats; the tropical oils - coconut oil, palm or palm kernel oil; and trans fats, which are found in many commercially-prepared foods - anything with “partially hydrogenated” listed on the ingredient label.

Hydrate – morning, noon and night
Child athletes have special fluid needs due, in part, to the fact that children respond differently to exercise than adults do. For example, children have a lower sweat rate and a greater relative body surface area, so they produce more heat than adults, but are not as efficient at transferring this heat from the working muscles to the skin. In addition, children take longer to acclimatize, making them more susceptible to extreme environmental conditions. Non-carbonated sports drinks containing carbohydrate (sugar) and electrolytes (sodium and potassium) are recommended to help active children stay hydrated, particularly for endurance exercise and high-intensity exercise, and especially while exercising in the heat. Young athletes should be encouraged to drink 4 to 8 ounces every 15-20 minutes. Children should also be weighed before and after exercise, and should drink at least 16-24 ounces of fluid for every pound lost.

Vitamins and Minerals – micro-nutrients are a big deal
Physically active children typically come closer to meeting their requirements for vitamins and minerals than their non-athlete counterparts. The exceptions to this may be iron and calcium. This is especially true for endurance athletes and female endurance runners in particular. If exercise performance has declined, then blood levels should be checked for serum ferritin and hemoglobin, since non-anemic iron deficiency is prevalent in young athletes. Iron-rich foods include fortified breads, cereals and grains; lean meats and poultry; and dark green vegetables; and beans, nuts and legumes. Calcium-rich foods include low fat milk, yogurt, cheese, fortified soy milk, and dark green leafy vegetables.
 
Eat often – pre-exercise, during exercise, post-exercise
Active children need to eat often to fuel their smaller bodies for physical activity – a small meal or snack every 3 to 4 hours is a good rule of thumb. Pay particular attention to pre-exercise snacks to help provide fuel for physical activity, as well as the post-exercise snack and/or meal to help speed recovery. The pre-exercise snack should be high in carbohydrate and lower in protein, fat and fiber so that it’s easily digestible and well tolerated. Suggestions include granola bars, cereal snack mix, or a raisin bagel. The post-exercise snack or meal should give a moderate dose of protein in addition to carbohydrates to help maximize glycogen stores and repair muscle damage. Some ideas include fruit yogurt and banana, a turkey and cheese sandwich, or spaghetti with lean meat sauce. To find out what your young athlete tolerates best, experiment during training, not competition.