Parents, you know how important it is for your student athletes to be well rested, well fueled and well hydrated. Just like a car needs gas, their bodies need food. Whether they’re doing an intense workout during practice or competing in a strenuous game, it’s crucial for them to be properly hydrated and nourished, both before and after, so they can perform their best and recover properly.
Pre-Training Nutrition
The most important part of pre-training nutrition is making sure your child’s food choices give them the healthy energy boost they need for the type of physical activity they’re engaged in - and not a just quick sugar rush.
Carbohydrates may have a bad reputation, but they’re actually the body’s main source of energy. Before a workout, a healthy snack is a great idea. The trick is to eat far enough in advance so they have time to digest before their practice or game.
To ensure proper digestion while fueling up, follow these tips:
Go Where The Pros Go
- If there’s less than two hours until go time, try a quick snack like a banana, apple, or a small bowl of Greek yogurt with granola and fruit.
- Have a little time to spare? You could try a brown rice bowl with sauteed vegetables or a cup of oatmeal topped with fruit.
Either way, carbs will fuel your child's body to help them perform well.
Post-Training Nutrition
After an intense workout or game, your child’s body is depleted of its nutrients. It needs to be recharged, which means eating carbs, fats and proteins. The word “fats” tends to scare people, but fats are actually a crucial component in building muscle and recovering.
After an athletic event where they worked out strenuously, encourage your child to eat something that includes multiples food groups. Try something simple like avocado or peanut butter toast, hummus with veggies and whole wheat pita, or even a smoothie.
Don't Forget To Hydrate
Regardless of the intensity of the workout, it's important to keep your child hydrated before, during and after.
They should top off water intake approximately two hours before any physical activity and continue hydrating throughout. And while there are many sports drinks to choose from, the healthiest option is water. If you want to mix it up with natural flavors, try infusing water with fruits and/or veggies.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the supervisor of athletic training and sports performance at Henry Ford Health. Learn more about Nick.
