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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.
· 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.
· Banana, oranges, grapes, apple sauce or other fruit
· Pretzels or crackers
· Sports drink
Simple carbohydrate snacks can also be served during training.
15-60 minutes after the game or training
Serve a protein-rich snack and carbohydrates.
· 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 Snack Ebook.