Terms of Service. How to Feed Kids During Fefding Season Posted atletes: July 26th, by Bri Soccer nutrition for half-time. Animal proteins contain saturated fat tlps so focus on lean quality proteins like chicken, turkey, fish, eggs, legumes and beans. Hydration should occur before, during and after training. As a result, kids who overeat may gain weight, not muscle. Some athletes skip meals and run low on fuel then overeat at the next meal.

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Feeding young athletes: tips for parents -

Teen athletes need extra fuel, so it's usually a bad idea to diet. Athletes in sports where there's a focus on weight — such as wrestling , swimming , dance, or gymnastics — might feel pressure to lose weight.

But drastically cutting back on calories can lead to growth problems and a higher risk of fractures and other injuries.

If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan.

When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs. The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet. Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.

These include vitamins and minerals. Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles.

Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes.

That's because restricting carbs can make you feel tired and worn out, which can hurt your performance.

Good sources of carbs include fruits, vegetables, and grains. Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread.

Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need.

And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out. Everyone needs some fat each day, and this is extra true for athletes.

That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds.

Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter. Choosing when to eat fats is also important for athletes.

Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising. Sports supplements promise to improve sports performance.

But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings.

Kate Berz, DO, is an assistant professor in Sports Medicine, a staff physician in Emergency Medicine, and a team physician at the University of Cincinnati. Her areas of special interest include concussion management, care of the female athlete, and musculoskeletal injuries.

She is also the mother of two aspiring young athletes. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Subscribe CincinnatiChildrens. org Contact Us. Young Athletes: What to Eat Before, During and After Sports.

September 24, Carbohydrates will supply your child with the energy she needs to get through practice and games. Choose whole grains such as brown rice and whole wheat bread and vegetables such as peppers and carrots.

Protein is important for building and repairing muscles. However, this is mostly because of marketing and not safety. Many young athletes who consume energy drinks strongly believe they have a positive effect. However, research shows that young athletes who rely on energy drinks are more likely to engage in health-damaging physical intensity and experience more adverse health symptoms like headaches, stomach aches, hyperactivity, and insomnia poor sleep.

Therefore, the consumption and reliance on energy drinks should be discouraged in athletes. Pediatric gastroenterologist Timothy A. Sentongo, MD, specializes in chronic disorders that affect growth and nutrition in children, including short bowel syndrome, food intolerances, feeding problems and cystic fibrosis.

At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases. Our gastroenterologists are nationally and internationally recognized for providing breakthrough care of complex digestive diseases. Save time by skipping the trip to the doctor's office and video conference with your provider instead.

We offer online appointment scheduling for adult and pediatric primary care and many specialties. UChicago Medicine and Ingalls Memorial offer a broad range of challenging clinical and non-clinical career opportunities doing work that really matters.

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Forefront Pediatrics. What young athletes should eat before and after the game. March 1, Written By Timothy Sentongo, MD Topics Gastroenterology Pediatrics Health and Wellness Wellness Timothy A. Sentongo MD Pediatric Gastroenterology.

Call Us At Video Transcript. If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after. During the Game: Refuel as Needed Some parents are encouraged to bring snacks for the kids to eat mid-game.

Post-game: Repair with Protein After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Avoid Energy Drinks Energy drinks are becoming increasingly popular with young athletes.

Belly fat burner lifestyle good news about eating for Fedding is yokng reaching your peak performance level doesn't take Feexing special diet or supplements. It's all about working Feeding young athletes: tips for parents athlete:s foods into Feedng fitness plan in the right amounts. Teen athletes have different nutrition needs than their less-active peers. Athletes work out more, so they need extra calories to fuel both their sports performance and their growth. So what happens if teen athletes don't eat enough? Their bodies are less likely to achieve peak performance and may even break down muscles rather than build them. Team snacks athletee: a great way to fuel up Feeding young athletes: tips for parents yuong practice or game, and are an ideal opportunity to teach young athletes about good Feeeding. Remember, the goal parenys the game should Feeding young athletes: tips for parents be Nutritional support for men snacks at the end! Urgent Care. In This Section. Specialties Sports Medicine Meet Our Team Sports Medicine Locations News and Updates Sports Medicine Conditions Sports Medicine Services Sports Medicine FAQs Sports Medicine Articles Resources For Providers Sports Medicine Research Sports Medicine in Schools and Organizations Information for Coaches Sports Medicine Internships Sports Medicine Resources Sports Medicine Articles 8 Signs Your Child's Knee Needs To Be Examined ACL Injuries in Children and Adolescents Allowing Youth Sports to be Child's Play Antibiotic Resistance Are You Prepared for Your Sport?