How to fuel kids with the nutrition they need pre- and post-game

Many children find excitement, joy and friendship is sports and physical activities at a young age, but more commitments can also mean more rushing from place to place for families. These busy schedules sometimes leave nutrition as an afterthought. Alec Bognar, MS, RD, LDN, a metabolic dietitian at Lurie Children’s provides insight into why nutrition should be prioritized for young athletes because it supports a child’s health, growth and performance in sports.

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

That said, every young athlete’s calorie and nutritional needs are different. A child’s specific energy needs depend on what activities they’re involved with and how often they’re playing them.

According to Bolgnar, young kids who play sports one hour or less each week likely won’t need a specialized diet. But older kids, teenagers and kids who play many games each week may have different needs depending on their activity level, age and weight.

A pediatrician or a dietitian can help families figure out 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 workouts and sports activities: How many games and practices do they have each week?

• Type of sport they play: Are they a long-distance runner who needs to keep their energy up for a long time? Or are they a competitive weightlifter who needs to build muscle strength?

Bognar also suggests families become familiar with some basic nutritional terms to get the most out of a conversation with a child’s provider. These might include:

• Carbohydrates: A child’s main source of energy. Complex carbohydrates take longer for the body to break down and are a steady energy source, and include things like brown rice, oatmeal and whole-grain breads, cereals and pastas. Simple carbohydrates are sugars that the body absorbs quickly, and can come from things like candy, fruits, dairy products and soda.

• Fats: Another important source of energy that can be found in things like eggs, tuna and salmon and nuts and seeds.

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

• Vitamins and minerals: Necessary to support growth and health. Two important minerals for athletes include calcium and iron. Calcium is a mineral that supports bone growth and strength while Iron is a mineral that supports 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,” said Bognar. “Talk to your child’s pediatrician about whether a daily multivitamin is right for them.”

Timing meals and snacks in accordance with activity also helps young athletes perform at their best. According to Bognar, it’s best for kids to eat about two hours before an activity, but it’s also OK to adjust based on a child’s specific preferences. He says that if they know they’ll get hungry during their activity, it’s OK to eat closer to it.

Bognar suggests choosing foods that are higher in carbohydrates to provide sustainable energy through a game, along with a moderate amount of protein and fats.

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

“The plate is going to look different for kids who do endurance training,” Bognar said. “Think of carbohydrates and fats as energy producers and protein as our recovery tool. Fats take more time to digest, so they can contribute to stomach upset in kids who do 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.

“Kids’ bodies require sugar to make energy and to grow,” he says. “Carbohydrates at their simplest are sugars. They provide the easiest form of energy to utilize when we’re doing an activity.”

Simple carbohydrates can provide kids with quick energy, with less chance of stomach upset. Refueling with simple sugars during halftime of an intense game or between games at a tournament can provide appropriate energy. Consider providing a sports drink or foods like cereals, applesauce or cookies. A child’s body absorbs these carbohydrates rapidly, giving them access to quick energy.

Postgame nutrition will also be an important part of a child’s sports journey, particularly their recovery. Bognar encourages kids to eat a meal within two hours of intense activity that consists of healthy carbohydrates and fat, as well as protein to help restore muscles.

Proper hydration is also vital for a child’s health and performance, with water being the best choice. Parents should make sure kids are drinking water each day and that they replace water that may be lost during physical activity. Intense activity may cause kids to lose certain minerals that affect body functions (electrolytes) when they sweat. Electrolytes include calcium, magnesium, potassium and sodium, and help with muscle contraction and less cramping, so it’s important to replace electrolytes during prolonged activity in the heat. These beverages are more appropriate for older children and teenagers who participate in vigorous activity, Bognar says.

Busy schedules can keep families on the go constantly during sports seasons. Getting everyone in the same place at the same time for a healthy meal may feel impossible. Bognar says it’s OK to let go of that idea.

“Just because you get food from somewhere that’s not home doesn’t make it bad,” Bognar said. “You can apply what you know about nutrition whether you’re at home or at a restaurant.”

Planning and making food ahead of time (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 notes that a pediatrician is an excellent source of guidance. They can check that a child is growing appropriately, or refer them to a dietitian if needed.

• Children’s health is a continuing series. This week’s column was submitted by Ann & Robert H. Lurie Children's Hospital. For more information on Lurie Children’s Department of Clinical Nutrition, visit https://www.luriechildrens.org/en/specialties-conditions/pediatric-nutrition.