Meal Recommendations for Younger Athletes

My sister-in-law Mindy asked me what her son Wyatt (age 4) should eat before an early morning soccer game.

Parents should keep in mind that many kids practice in the evening, but end up playing morning games on weekends, and their bodies and metabolisms may not be used to trying to digest food and move around at the same time. A lot of times, this leaves younger athletes "dizzy", or "feeling weak and lightheaded". Try to remember at all times, it is very important to keep everything in balance. That being said, we always need a great mixture of proteins, fats and carbohydrates to properly fuel our bodies and the appropriate energy systems that correspond with certain musculature of the body that is used at different times throughout both practice and games, depending on intensity levels. Here are some examples of pre and during competition meals for morning games (but is not limited to):

1.) Banana topped with almond butter (or peanut, cashew, sunflower butter) and wheat germ.

2.) Celery topped with nut butter and raisins (call it ants on a log and they'll love it)!

3.) Boiled Egg, 2 or 3, with 1 or 2 pieces of wheat toast with honey.

4.) Oatmeal or grits (not too much), smoothie.

5.) Granola (dry) or with soymilk because it does not have lactose and has a broad range of vitamins, minerals, proteins, fats, carbs, and electrolytes.

6.) During a game, athletes can eat a piece or half of a piece of fruit during the half or while taking a break on the bench.

7.) Hammer HEED is a great product to use to prevent cramping and get extra electrolytes, let me know if you need this. NEVER LET YOUR CHILD DRINK GATORADE or POWERAID. THE SIMPLE SUGARS WILL ACTUALLY BE A DETRIMENT AND WILL DEHYDRATE THEM MORE.

Stay away from milk due to the sugars in it. Milk tends to sit in the gut a little longer and is released over time rather than being used immediately by the body for fuel. It is one of the most common substances that you see for the second time out of an athlete on the field (meaning they puked)! However, chocolate milk is a great post game recovery shake!

Please feel free to send me any questions you may have regarding these meal recommendations. Good luck, fuel them right and they'll get the most out of their performance!