Child athletes expend many calories during an average practice session or competition. Without proper refueling, children become irritable, fatigued and tired. Keep your young sports-lover going strong by providing a balanced diet of high-quality carbohydrates, protein and fruits and vegetables for lunch and dinner. Most young athletes regulate their own diets, eating only until they are full. Active children often need 10 to 15 percent more calories than more sedentary children, although specific calorie needs vary, according to the American Youth Soccer Association.
Dinner Options
Carbohydrates provide young athletes with the energy they need for vigorous sports activities, while protein and calcium build strong bones and muscles. Focus on whole-grain carbohydrates and lean meats for dinner. Serve roasted chicken or meat, brown rice with chicken and vegetables, spaghetti with marinara sauce or burritos with cheese, beans and rice. Round out dinner meals with at least two servings of fruits and vegetables. Avoid processed foods high in saturated fat, sodium and sugar.
Lunch Options
When packing lunches, take a similar approach. Think carbohydrates and proteins first. Sandwiches that contain lean meats, cheeses and whole-grain breads provide a well-rounded source of nutrients. Avoid boredom by substituting bagels, pitas or tortillas for bread. Add carrot sticks, fresh fruit, string cheese and yogurt. Pack chips or treats in small quantities. Also try raisins, peanut butter on a bagel, or cheese and whole-grain crackers in cold lunches.
Considerations
Provide a well-balanced, high-carbohydrate meal two to four hours before practice or competition. Eating lunch or dinner within this time frame allows digestion to begin, giving children the energy they need to play sports. Offer a light snack, such as a bagel and an apple, a peanut butter sandwich, energy bars or trail mix, 30 minutes before activity. Replenish lost carbohydrates within two hours of exercise with a healthy meal.
Be sure to include at least two additional snacks per day for energy and offer a solid breakfast that contains carbohydrates and protein. A fruit smoothie with yogurt makes a fast breakfast or snack on the go.
Fluids
Serve water or milk at lunch and dinner to keep kids hydrated. Adequate hydration is the single most important factor in sports performance, according to the U.S. Department of Agriculture Children's Nutrition Research Center. In addition to fluids at mealtimes, children need to drink 3 to 8 oz. of water every 15 minutes of play time to remain hydrated. Signs of dehydration during sports activity include irritability, headache, cramps, nausea, dizziness and decreased performance.
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