Mommies Magazine

Food for Sport

Posted on 15. May, 2009 by Mom Mag in Health

So many teens are involved in sports these days. Some play football or basketball. Others play soccer or softball. They may swim or play volleyball. No matter what the sport, you want to know that they’re eating the right foods to have the energy they need to do well.

It’s important to use the right equipment when playing sports. Each one has its own – cleats for baseball, football, and soccer and a tennis racquet and specialized shoes for tennis. If they don’t have the right equipment, your teen won’t be allowed to play. Why not help them with the right nutrients to give them the muscles and energy they need to play?

Sports medicine doctors and nutritionists know that eating healthily is important for athletes, and everyone else for that matter. But, if your teen is playing sports, it’s even more vital that they use nutrition to their advantage. Good nutrition is just one more tool your teen can use to do their best at their chosen sport.

Everyone needs to eat a variety of foods including proteins, carbohydrates, vitamins, and minerals. These can be found in foods such as meat and eggs, fruits and vegetables, and dairy and grains. They also need some fats, but not as much as some Americans eat each day.

If your teen is lifting weights, either as a sport or to build muscle for other sports, they may want to increase how often they eat. As well as eating three meals a day, they may also want to incorporate small, healthy snacks. It is also important to be sure not to eat too close to a workout. Eating at least an hour before working out will give their body an opportunity to digest their foods and provides the energy they need.

Proteins are an important part of their meal. Choose lean sources like chicken, fish, or turkey. Complex carbohydrates are also needed as they help provide energy and replace nutrients used during a workout. Round out their meal by eating plenty of fruits and vegetables to provide the vitamins and nutrients so important to good health.

You also want to be sure your teen is staying hydrated, both during exercise and throughout their day. Some athletes who play football have bananas before training and playing, along with a lot of water. The potassium in bananas gives their muscles needed potassium which will keep muscle cramping at bay. Extra carbohydrates before a game would give your teen’s body much needed energy.

Athletes would do well to avoid sugar the night before a game. Some nutritionists and coaches claim too much sugar can actually slow your teen down rather than giving them the boost of energy they think it will.

Foods high in calcium are suggested to help your teen’s bones stay strong, which is important for every sport. Their bodies may require over 1,300 milligrams of calcium each day. To get those 1,300 milligrams, your teen may want to eat milk, cheese, yogurt, white beans, or dark leafy greens like kale. Rather than drinking soft drinks, your teen may want to choose 100% juice instead.

As an athlete, your teen wants to be at the top of their game. Help them reach that goal by offering them wholesome, healthy meals and snacks. Encourage them to skip the sweets and concentrate on eating proteins, fruits, vegetables, leafy greens, and dairy products to give them the energy they need to do well in sports.