Fuel for performance

Eating a balanced, healthy diet is important for children of all ages. Should that balance change if your child is involved in athletics? Most likely. But that new balanced diet should be an extension of an overall healthy eating pattern.

"Athletes recognize the importance of training for their sport. What some fail to recognize is that nutrition is just as important as physical training," says Kathy Mellen, UI dietitian. "An athlete's body needs the proper fuel to perform."

An athlete's diet should include:

• Carbohydrates are the main fuel for the body during physical activity. Fruits, vegetables, milk, yogurt, and whole grains are good sources.
• Protein should be part of each meal. Eating protein to the exclusion of other foods is not a good idea. Good sources include fish, lean meats (think loin or round cuts), poultry, eggs, dairy, nuts, soy, and peanut butter.
• Fats provide lasting energy and the best ones to choose are those that are unsaturated such as canola oil, olive oil, avocado, nuts, and seeds.

Better bones

The sooner calcium is introduced into the diet of young athletes, especially girls, the better they will fare later in life. Young girl athletes, eight or nine years of age, should have 500 to 850 mg of additional calcium in their diet, says George Phillips, MD, UI Sports Medicine.

Adolescent girls need between 1,200 to 1,500 mg per day. Good sources of calcium include:

• Dairy products including milk or flavored yogurt
• Supplements including calcium carbonate and calcium citrate
• Items that are artificially calciumfortified such as juices and cereals
• Other forms like Tums®, Viactiv®, or soy milk
• Foods such as broccoli, sardines, clams, oysters, kale, turnip greens, and mustard greens

Extra energy

Most young athletes don't need energy/sports bars and energy drinks to boost energy levels. "Energy" foods and drinks don't have magic ingredients to improve performance or endurance.

Energy drinks are becoming more popular. They use sugar and caffeine to deliver a burst of energy and usually lead to a "crash" at the end of practice or competition. The caffeine can have side effects as well, such as feeling anxious or jittery.

Unlike the energy burst from drinks, energy/sports bars can provide a quick hit of fuel for the body. "Foods, not supplements, are the best source of fuel for young athletes," says Mellen. She suggests using energy bars if an athlete is struggling to maintain weight during intense training or when balancing school and practice, but "a peanut butter and jelly sandwich can provide just as much energy as a bar."

Hydration

Staying hydrated is essential for optimal performance. Mellen suggests athletes stick to a schedule that includes:

• Two cups of fluid at least two hours before practice or competition
• One cup 15 minutes before practice or a game
• One-half to one cup every 15 minutes during practice or competition
• Two to three cups after the game for each pound lost

Active teens need from nine to as much as 15 cups of fluid each day. Daily intake can include milk, juice, or sports drinks. Many athletes prefer the flavor of a sports drink to plain water, therefore drinking more and staying hydrated. Sports drinks are a good idea when activities last 60 minutes or longer and also work well during activities that have multiple events in one day.

When choosing a sports drink, look for one that is not carbonated and contains 14 grams of carbohydrates and 100 mg of sodium per eight ounces.

For more information, contact UI Sports Medicine at 319-384-7070 or visit UI Sports Medicine.