How to Feed Your Young Athlete, According to a Nutrition Expert
November 2021
Author:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
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Author:
Jennifer Anderson, MSPH, RDN
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When kids are playing sports, they may have special nutrition needs. When we help them meet these needs, we help them play their best.
This section is for children who are 6-10 and are intensely playing sports, training, or playing hard for long periods of time. We will provide a basic sports nutrition framework here for days when your child has an intense workout, such as a game.
If your child has specialized needs, or if you would like a personalized assessment, we highly recommend working with a registered dietitian.
3-4 hours before the workout or training
Serve a meal with complex carbohydrates and some protein.
Simple carbohydrate snacks can also be served during training.
A note about sports drinks for kids
Sports drinks are made to rehydrate someone after at least 1 hour of intense activity.
There are almost no little kids who need sports drinks. If your child does drink sports drinks however, make sure they rinse out their mouth with water after drinking. Then have them brush their teeth as soon as possible. Sports drinks (even the kind without sugar) are hard on your child’s teeth!
15-60 minutes after the game or training
Most kids do not need special or extra after-game snacks, so you can serve their next routine balanced snack or meal.
For serious young athletes though, an after game snack could be helpful. For an after game snack, serve a protein-rich snack and carbohydrates.
Snack examples:
· Chocolate milk and nuts
· Yogurt parfait with granola and fruit
· String cheese, apples and pretzels
· Apples and peanut butter
For more post-workout snack options, see the protein-rich snacks section in our Everyday Snacks Ebook.
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Jennifer Anderson is a registered dietitian and has a masters of science in public health from Johns Hopkins School of Public Health. In 2019, she founded Kids Eat in Color®, a public health resource that improves child and family nutrition and mental health. Prior to starting Kids Eat in Color® she coordinated youth nutrition programs at a food bank, performed research in inner-city food deserts, and consulted for the USDA national office SNAP-Ed program. Her academic background is in public health nutrition, cultural anthropology, and economics.
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When kids are playing sports, they may have special nutrition needs. When we help them meet these needs, we help them play their best.
This section is for children who are 6-10 and are intensely playing sports, training, or playing hard for long periods of time. We will provide a basic sports nutrition framework here for days when your child has an intense workout, such as a game.
If your child has specialized needs, or if you would like a personalized assessment, we highly recommend working with a registered dietitian.
3-4 hours before the workout or training
Serve a meal with complex carbohydrates and some protein.
Meal examples:
· Tuna sandwich, apple and milk
· Peanut butter and jelly sandwich with banana and soy milk
· Tacos with bean or meat filling, with toppings
· Greek yogurt, berries and granola
· Rice, lentils and eggs
· Oatmeal, eggs and strawberries
· Rice, beans, chicken and cooked carrots
30-60 minutes before the game or training
Serve a snack with simple carbohydrates.
Snack examples:
· Banana, oranges, grapes, apple sauce or other fruit
· A granola bar
· Pretzels or crackers
Simple carbohydrate snacks can also be served during training.
A note about sports drinks for kids
Sports drinks are made to rehydrate someone after at least 1 hour of intense activity.
There are almost no little kids who need sports drinks. If your child does drink sports drinks however, make sure they rinse out their mouth with water after drinking. Then have them brush their teeth as soon as possible. Sports drinks (even the kind without sugar) are hard on your child’s teeth!
15-60 minutes after the game or training
Most kids do not need special or extra after-game snacks, so you can serve their next routine balanced snack or meal.
For serious young athletes though, an after game snack could be helpful. For an after game snack, serve a protein-rich snack and carbohydrates.
Snack examples:
· Chocolate milk and nuts
· Yogurt parfait with granola and fruit
· String cheese, apples and pretzels
· Apples and peanut butter
For more post-workout snack options, see the protein-rich snacks section in our Everyday Snacks Ebook.