GOTR Collab: Fuel Up for Race Day!
Eating for sports doesn’t take special diets or supplements. It’s all about making sure you get the right foods and nutrients into your body, in the right amounts, at the right times.
Kids and teens need extra energy when participating in physical activities. If young athletes don’t eat enough of the right foods, they could experience:
Muscle break down rather than muscle growth
Weight loss
Difficulty in achieving peak performance
Eat a Variety of Foods
It’s important to eat healthy, balanced meals and snacks to get the nutrients you need.
Protein: Protein is needed to support muscle growth, tissue repair, and metabolism. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, beans, and peanut butter.
Carbohydrates: Carbohydrates are an excellent source of fuel, and restricting carbs can make you feel tired and worn out. Good sources of carbs include fruits, vegetables, and grains. Choose whole grains (brown rice, oatmeal, whole-wheat bread) when you can.
Healthy Fats: Everyone needs some fat each day, and this is extra true for athletes. Active muscles burn through carbohydrate stores and need fats for long-lasting energy. Choose healthier fats, such as vegetable oils, fish, nuts, and seeds.
Vitamins and Minerals: Calcium helps build strong bones and is a must for preventing stress fractures that can happen during physical activities. Calcium is found in dairy, such as milk, yogurt, and cheese; in green, leafy vegetables; and in soy products, like tofu. Vitamin D is essential for helping calcium build strong bones.
Stay Hydrated
Water is as important for physical activity as the foods you eat. When you sweat during exercise, it’s easy to become overheated, achy, and worn out, especially in hot, humid weather.
Athletes should drink water before, during, and after exercise. If you feel thirsty, you’re already dehydrated. If you exercise for more than 60 minutes, or in hot weather, sports drinks may be a good alternative to water, in order to replenish carbs and electrolytes lost from sweating.
Regular trips to the bathroom with basically clear, nearly odorless urine indicate good hydration. If your child is not urinating often enough, or producing dark-yellow, strong-smelling urine, it means it’s time to drink more water.
Game-Day Ready
For athletes of all ages, performance on game day depends on the foods you’ve eaten in the days leading up to the race or game.
Below are some tips:
For several days before your event, focus on a diet rich in carbohydrates, moderate in protein, and low in fat.
3-4 hours before physical activity, eat a light meal or snack with plenty of carbs and some protein, but low in fat. Avoid sugary snacks and beverages. Easy-to-digest foods like fruit and crackers or a granola bar can be a good option.
After the game, eat within 30 minutes of activity and again 2 hours later, as you will be rebuilding muscle and replenishing the energy stores used during the game or race. Continue to rehydrate as well.
