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It is important to fuel your young athlete’s body to optimize performance and support overall health and growth. Aim for balance that includes fiber-rich carbohydrates, moderate amounts of lean protein and healthy fats while limiting processed foods and sugars.
Consider this basic plan for your athlete in the hours leading up to, during and following athletic activity.
- Before: If it is less than three hours prior to activity, focus on easily digestible carbohydrates and protein while limiting healthy fats.
- During: Hydration is key, so make sure your child has a full water bottle and back-up if needed. If the activity is more than one hour, pack a light snack to stay energized.
- After: Eat within 30 minutes, focusing on carbohydrates to replenish lost energy stores and protein to support muscle growth and repair.
Use these fuel foods for great kick-starters for any day.
- Apples with nut or seed butter
- Beef sticks and whole grain crackers
- Carrots and cucumbers with hummus
- Cottage cheese and crackers
- Greek yogurt and berries
- Homemade protein bites
- Pita bread sliced with guacamole
- Scrambled eggs and turkey sausage
- String cheese and pretzels
- Whole grain toast with avocado
Young athletes need to hydrate during the day. Aim for one to two cups of water with meals and a full water bottle during the day.
Laurel Famigletti is an area resident and owner of EndorP.H.I.T, where she provides virtual group fitness classes, in-home personal training and virtual nutrition coaching.
