Parents have been bombarded with conflicting messages about nutrition with regard to weight management. Many parents are misinformed about what foods their children require for good health and for the demands of regular physical activity and athletic competition. So let me try to make it as simple as possible for you.

According to the 2002 Dietary Reference Intakes, active pre-teen females (ages 6 to 12) require anywhere from 1,600 to 2,200 calories per day, while males of the same age range need 1,800 to 2,400 calories per day. More time spent in physical activity means more calories and other nutrients are needed to support the demands of physical activity as well as normal growth and development. Luckily, most young children will naturally increase their food intake to accommodate the day-to-day nutrient needs of their play/participation.

Carbohydrates: While many adults shun carbohydrates in the battle of the bulge, carbohydrates are the main source of fuel for muscles during exercise. Children should be offered high fiber, carbohydrate-rich foods at each meal and snack. Think whole wheat pasta, brown rice, whole-wheat cereals and breads, whole-wheat tortillas and bagels, low fat muffins and granola bars, whole-wheat crackers and pretzels, low fat yogurt, 1% or fat free milk, and fresh or frozen fruits (less juice).

Protein: What we do know about protein is that it is important for building muscle, proper immune function, and hormone production, but excess protein that replaces much-needed carbohydrate can actually impair athletic performance. Did you know that 58% of protein, if not needed by the body, is broken down and stored as fat? Young children and teenagers get all the protein they need when eating a carbohydrate-rich, well-balanced and varied diet. Good sources of protein include white meat chicken, white meat turkey, all seafood, eggs, low fat cheese, 1% or fat free milk, low fat yogurt, dried beans, legumes, and lean meats. Added protein shakes and powders are not necessary and are a waste of money. Protein does not directly build muscle – a general healthy diet is what builds muscle!

Fat: Some fat in the diet is necessary for good health and is also used as a source of energy during exercise and recovery. Healthy fats can be found in nuts and seeds, natural peanut butter, olive oil, canola oil (including trans-free margarine) and fatty fish, like salmon. Unhealthy fats are found in animal-based foods, such as high-fat dairy products and beef, the tropical oils (coconut oil, palm and palm kernel oil), trans fats (which are found in most commercially prepared foods), and anything with “partially hydrogenated” listed on the ingredient label.

Hydration: Child athletes have special fluid needs due, in part, to the fact that children respond differently to exercise than adults do. For example, children have a lower sweat rate and a greater relative body surface area, so they produce more heat than adults, but are not as efficient at transferring this heat from the working muscles to the skin. In addition, children take longer to acclimatize, making them more susceptible to extreme environmental conditions. Non-carbonated sports drinks containing carbohydrates (sugar) and electrolytes (sodium and potassium) are recommended to help active children stay hydrated, particularly for endurance exercise and high-intensity exercise, and especially while exercising in the heat. However, unless the weather is extremely hot, these sugar laden electrolyte drinks are not necessary for your average youth softball or soccer game. Water will work just fine! Young athletes should be encouraged to drink 4 to 8 ounces of water or an electrolyte replacement beverage (Gatorade) every 15-20 minutes. One way is to weigh children before and after exercise, and rehydrate with at least 16-24 ounces of fluid for every pound lost. Another way to check is to ask your child when they go to the bathroom before a game if their urine is clear. If it is, that means they have good hydration.

Ok! So the game day is here! In addition to everyday fueling, you can break down a winning game-day nutrition plan into four parts - fuel up, top off, reload, and refuel. Inadequate nutrition will result in a decrease in energy, speed, ground covered, and performance. Do not let nutrition stand in your child’s way. Take time to make a “fueling” plan.

1. Fuel up with your pre-game meal 3-4 hours before the start of the game. Make this your largest meal. It ensures that you have fuel stores to power you through the game and allows adequate time for digestion. Try wholesome high fiber carbohydrates, lean protein, fruit, and healthy fat. About two thirds of your plate should come from carbohydrates.
2. Top off with a snack about 1-2 hours before your game. Make this snack carbohydrate based to simply top off your already full “fuel” stores. Remember to always pick something you are familiar with and that is easy to digest. Often a granola bar and fruit with Gatorade are good choices. 
3. Reload Depending on the duration of the event, your child might feel good to “Reload” during the game and at halftime (or between periods) with carbohydrates, electrolytes, and fluid to power on through the remaining game. A small snack can help delay fatigue, which is important when the game is on the line. Try water, Gatorade, granola bars, and sports gels to see what works best for you.
4. Refuel “Refuel” immediately after the game with a mixture of carbohydrate and protein. This recovery snack begins to replenish your fuel stores and repair damaged tissue. Always follow up with an additional meal one hour after your immediate recovery snack. Try a yogurt & fruit shake, a sandwich, or chocolate milk with fruit or Gatorade to maximize recovery.

Concerned about your child’s nutrition? Did you know that your insurance might cover several visits with a Registered Dietitian? Let me help you navigate the insurance maze to determine whether your insurance will pay for you and your child’s nutrition counseling. Contact Brooke at www.NutritionAuthority.com.