Your physically active child is undoubtedly bounding with energy and the picture of health. But all that energy calls for extra calories and balanced nutrition to promote healthy growth and development. Your budding athlete needs more than fast and processed foods to perform at his peak, both on the playing field and in the classroom.
Satisfy Energy Needs
We often talk about calories in terms of weight loss, but a calorie is technically a unit of heat energy, and the active child burns plenty of calories. According to registered dietitian Nancy Clark, MS, an athletic child may need to take in several hundred more calories daily than her nonactive peers. Clark notes that grain-based carbohydrates like bread and pasta provide the type of calories needed to fuel your child's energy needs, and should be consumed two to three hours before an event. KidsHealth.org admonishes that child athletes should not be placed on restrictive weight loss diets, but rather focus on balanced nutrition.
Provide Essential Building Blocks
Protein and minerals provide your active child with the building blocks he needs for healthy development of bones, muscles and connective tissue. Protein found in meat, eggs and dairy and calcium that can be acquired from dairy foods and leafy green vegetables are essential to build and repair tissue. The National Institutes of Health Medline Plus website recommends healthy protein sources like lean meats, eggs and nuts, and advises grilling, broiling or steaming foods rather than frying.
Make Calories Count
While energy equates to calories, remember that your child is growing and developing, and she needs essential vitamins, minerals and trace nutrients to satisfy basic metabolic needs. Fruits and vegetables are the best sources of vitamins and minerals, and should be eaten liberally. The USDA's 2011 revised guidelines, symbolized by the "My Plate" icon, encourage everyone to fill half your plate with fruits and vegetables at every meal. For athletic kids, Medline Plus recommends a minimum of five servings of fresh fruits and vegetables daily.
Keep Your Athlete Hydrated
During training and events, athletes sweat to stay cool. Failure to replenish lost fluids can lead to poor performance or even a medical emergency like heat exhaustion or heat stroke. KidsHealth.org encourages young athletes to drink plenty of water or water mixed with fruit juice before, during and after activity. Athletes should avoid sodas and caffeinated beverages, which can add to dehydration. On a day-to-day basis, Medline Plus suggests children consume milk and water as primary beverages rather than sugary juices and soft drinks.
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