Like most parents I worry that my children aren’t getting the proper nutrition. The busy schedules that we keep mean meals are often taken on the run. Admittedly, I have on many occasions succumbed to the convenience of ‘the drive-thru.’ (Although I have often wondered, “What part of the chicken does the ‘nugget’ come from?”)
What I find particularly challenging is what to eat before practices and games? I hesitate to feed my son a full meal for fear it will come back up on the field. On the other hand, if he doesn’t eat anything there’s a concern he’ll pass out on the field from a lack of energy. Moreover, he also tends to be on the picky side, which of course presents another set of challenges.
So I did a little research on recommended eating for children before, during and after practice/games. Despite my preconceived notions, I found that it is important for a young athlete to have food in his/her system before a game. Although still a possibility, getting sick can be avoided if the right food is consumed at the right time and in the right amount.
Doctor Melinda M. Manore, professor at Oregon State University’s Department of Nutrition and Exercise Sciences suggests, “Young athletes can even eat a small snack such as a peanut butter sandwich, about 200-300 calories, up to a half hour before an event.”
The main concern is to make sure your growing child is getting plenty of both carbs and proteins, according to Manore. Carbohydrates are the body’s main source of energy and proteins help athletes maintain the muscles used in competition. Additionally, protein contains essential amino acids that help the body function correctly.
So what do you do if you’re running short on time before practice? Despite the lure of the concession stand, Manore advises against snack foods such as candy bars, sodas and chips. Instead, try to keep a supply of smoothies, chocolate milk, or regular low fat milk that are good sources of both carbs and protein. You can find pre-packaged smoothies that are ‘kid friendly’ at your neighborhood grocery store.
When it’s game day however take the time to pack a cooler with foods that will provide your child with sustainable energy. Some examples include fruits, cheese sticks, and bagels with peanut butter or cheese. One fellow soccer mom keeps plenty of those peanut butter and jelly sandwiches you find in the grocer’s freezer on hand. They’re a great source of energy and a perfect grab-and-go item. Prior to a morning game make your own breakfast biscuit with sausage and cheese (or you can cheat and buy them already made in the frozen breakfast foods isle).
When the game’s over, it is imperative that your child continues to drink plenty of liquids and that he or she eats a full meal right away, says Manore. “Young athletes need to be well fueled,” she says. “They have to eat. Food fuels sports.”
What suggestions do you have about easy meals to eat before practice or convenient snacks that you can take along on game day? I’m sure we could all use some fresh ideas, especially for my picky eater.
