When and what kids should eat and drink to maximize athletic performance
Popular culture loves images of athletes wolfing down a table full of food before or after games, but what should young athletes really eat and drink to maximize performance? Here, a CHOC pediatric sports medicine specialist offers expert advice on the best foods and drinks, and optimal consumption timing for young athletes.
What food or drinks are most helpful for young athletes?
Protein is an essential muscle component that can help rebuild and repair muscles damaged during exercise. Athletic teens need 1.2 to 1.5 grams of protein per each kilogram of body weight each day, says Dr. Chris Koutures, a CHOC pediatric sports medicine physician. Endurance athletes likely require protein amounts on the lower side of the range while strength athletes will need a higher amount, he adds.
The best sources of protein are whole foods that also have other vitamins and minerals that boost the food’s overall benefits.
Here are some good examples of quick post-activity meals or healthy snacks:
- Chocolate milk: In addition to tasting great, chocolate milk combines hydration with muscle recovery through its whey protein and leucine. Its calcium and vitamin D are important for bone health, and the latter is also good for indoor athletes with limited sun exposure. For those with milk allergies or intolerance, try almond, rice or soy milk.
- Greek yogurt: This has calcium and probiotics that are important for food absorption and a healthy immune system.
- Meat, poultry, eggs and fish: In addition to protein, these may have iron and some natural creatine muscle energy sources.
- Peanut butter, soy, beans, trail mix, tofu and cruciferous vegetables: These are excellent non-meat choices to increase protein take.
- Berries and cherries: These are good sources of natural anti-inflammatories.
Dr. Koutures recommends limiting sugar-filled sports drinks or chocolate milk to the immediate post-exercise period, and also watching other high sugar content snacks after exercise.
When is the best time for athletes to fuel?
Protein is important at every meal, but intake is vital 30 minutes after exercise, Dr. Koutures says. Remember “30 for 30” – 30 grams of protein 30 minutes after exercise.
Water or sports drinks: Which is better?
It depends on the timing, Dr. Koutures says.
Before a sports activity, water wins over a flavored sports beverage, he says. Water is inexpensive, readily accessible and low in calories – and cold water is better absorbed by the body. Sports beverages are a sensible alternative for kids who won’t drink water or prefer something with taste. However, remember that the American Academy of Pediatrics cautions against regular consumption of flavored sports drinks outside of sports activity due to their high volumes of sugar, which can affect body and dental health.
During sports, water is best for activities that last less than an hour, Dr. Koutures says. For exercise longer than an hour, water is a great choice but flavored sports beverages bring the added benefit of carbohydrates and electrolytes, which replace sugar and salt lost during exercise. Look for sports beverages containing 5 to 8% carbohydrate as well as electrolytes.
Finally, after sports, either water or a sports beverage is a great choice.
When should an athlete hydrate for optimal performance?
Hydration is so important. Dehydration can affect exercise quality and one’s ability to maintain body temperature, and can lead to early fatigue and cramping.
Before exercise, Dr. Koutures recommends following the American College of Sports Medicine’s recommendations:
- Drink 16 to 20 ounces of fluid at least four hours before exercise.
- Drink 8 to 12 ounces of water 10 to 15 minutes before exercise.
During exercise, use thirst as your guide as your true goal is to maintain fluid balance. The American College of Sports Medicine recommends the following:
- Drink 3 to 8 ounces of water every 15 to 20 minutes when exercising for less than 60 minutes, depending on tolerance.
- Drink 3 to 8 ounces of a sports beverage every 15 to 20 minutes, depending on tolerance, when exercising for longer than 60 minutes.
- Tolerance is key: Use thirst as a guide and never force athletes to drink specific amounts of fluids.
Can you drink too much water?
Yes. Drinking too much water can be dangerous, especially during activities requiring significant endurance and lasting several hours, Dr. Koutures cautions. Too much water without adequate salt intake can lead to low sodium levels in blood, which is called hyponatremia. This brings risk of seizures, brain swelling and even death. This is why many authorities discourage the rigid or forced consumption of water during ultra-endurance events such as marathons or triathlons.
What else can athletes drink to maximize rehydration recovery?
The first 30 minutes after exercise is key when it comes to rehydration and recovery. Here are some great options beyond water and sports drinks:
- Chocolate milk: Again, this is a great choice for athletes for many reasons.
- Tart cherry juice: In addition to rehydrating, tart cherry juice has anti-inflammatory properties that can reduce immediate and delayed muscle soreness and stiffness, Dr. Koutures says. It also may reduce the need for anti-inflammatory medications like ibuprofen after exercise.
A good rule of thumb is to consume an 8- to 12-ounce serving of either beverage 30 minutes after activity.
What should athletes eat the night before a game or tournament?
Dr. Koutures recommends athletes eat a balanced meal containing lean protein, carbohydrates and unsaturated fats.
Try foods that are low in fat and high in carbohydrates such as pasta, potatoes or rice – but skip cream sauces and butter. Add vegetables like spinach, broccoli and squash, which contain calcium and fiber.
Continue to drink lots of fluids, especially water. Aim for 75% of an athlete’s body weight in ounces. For example, a child who weighs 100 pounds should drink 75 ounces of water.
For a dessert or late-night snack, try fruit, sherbet or yogurt.
Finally, get a great night of sleep between 8 and 9 hours. Rest is the key to recovery and optimal performance, and the most underrated and under-appreciated performance supplement, Dr. Koutures says.
What should athletes eat in the morning before a game or tournament?
Dr. Koutures recommends athletes eat breakfast two to three hours before a competition.
Keep meals light and low in fat, and avoid greasy or heavy foods. Stick to familiar foods – especially for athletes with nervous stomachs.
Good breakfast options include cereal, a bagel, fruit, fruit juice, yogurt, toast, waffles and scrambled eggs.
Continue to drink water and avoid sodas and other caffeinated drinks.
What should athletes eat between short games lasting one to four hours?
Dr. Koutures recommends eating a light snack within 30 to 60 minutes of the end of the game. Good options include a low-fat sandwich; fruit; soup; an energy/granola bar without high protein levels; yogurt; or a low-fat muffin.
Remember to hydrate with water and sports drinks, aiming for 8 to 16 ounces per hour. Watch for muscle cramps; they can be a sign of dehydration or low electrolyte balances, Dr. Koutures cautions.
What should athletes eat between long activities lasting more than four hours?
Dr. Koutures recommends eating a normal size meal that is high in carbohydrates, low in saturated fat, and a smaller portion of protein than usual.
Continue to hydrate with water and sports drinks.
Get some rest and stay out of the direct sun. Take a short nap and elevate your legs up above your heart for 30 minutes to aid recovery.
What should athletes eat after the last game of the day?
Continue to hydrate with water and sports drinks.
Eat a regularly sized meal that is high in carbohydrates and protein – which will help repair muscles – and low in saturated fat. Unsaturated fats like nuts, avocado and olive oil are OK.
Don’t forget vegetables, especially dark leafy greens and other colorful veggies. Have a salad at the end of dinner.
Finally: Get a great night’s sleep ranging between 8 and 10 hours.
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