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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Sports Nutrition
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.
15-60 minutes after the game or training
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.
Sports Nutrition
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
· 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.
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.