Jessica Buschmann (left), registered dietitian with Nationwide Children’s Hospital Sports Medicine
Parents want their child athletes to meet their dietary needs, but it’s difficult to know how to properly fulfill an appropriate nutrition plan. Below are some tips to help kids who exercise consume the foods they need:
Before Exercise
The best time for young people to eat a full meal before sports is three to four hours beforehand. Instead of having them load up on food directly before practice, give children snacks 30 minutes to an hour prior to the start of exercise.
“Before exercise, kids should avoid foods that are high in fat, particularly any foods that are fried, crispy or otherwise fattening,” says Jessica Buschmann, a registered dietitian with Nationwide Children’s Hospital Sports Medicine. Also avoid spicy foods, caffeine and sweets, as these may upset the stomach.
During Exercise
Most children won’t need any food during exercise, Buschmann says, but Gatorade and Powerade are recommended after 60 minutes of physical activity, especially on a hot summer day. The body needs those carbohydrates and calories during exercise, so there is no need to fear the high sugar content of these drinks.
After Exercise
Within 15 minutes to an hour after exercise is the best time to have a snack, at the very least. Ideally, it’s great to eat a full meal’s worth of nutrients within an hour or two of playing sports.
In addition, milk is an excellent drink for general health, though one shouldn’t drink it during exercise.
Zach Maiorana is a contributing writer. Feedback welcome at ssole@cityscenemediagroup.com
