It's important for children to eat balanced meals and have a healthy diet, but that balance may need to be slightly different for kids who play on a sports team.
Listen in as Kim Brown, Registered Dietitian, Nutritionist gives advice for feeding your young athletes so they can be at the top of their game, both on and off the field.
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Healthy Eating for Young Athletes
Featured Speaker:
Kim Brown, RD
Kim Brown is a Registered Dietitian Nutritionist who is currently working at Henry Mayo Fitness and Health as a Community Educator. Kim has 15 years of experience as a Dietitian. She specializes in Sports Nutrition. Transcription:
Healthy Eating for Young Athletes
Melanie Cole (Host): Do you have young athletes in your family? Feeding them requires knowledge and planning. Not only do they need optimal nutrition for fueling and recovery from training; but they also must meet the energy demands of growth and maturation. Here to speak with us today about healthy eating for our young athletes is Kim Brown. She is a registered dietician nutritionist who is currently working at Henry Mayo Fitness and Health as a community educator. Welcome to the show Kim. So, all children need food to grow. We know that as parents. We know we have to try and feed them healthy; but do athletes have a different diet need than children who don’t play sports?
Kim Brown, RD (Guest): They do, they do. A sports diet is a diet that is high in energy. They need proper protein and also healthy fats added in there.
Melanie: So, let’s start with that. And protein being one of the biggest things and sometimes even a little bit of a misconception, Kim. When we talk about the normal protein needs; as a dietician, what do you tell people gram wise they need for protein every day and then what is the additional needs depending on the sport, for our athletes?
Kim: Okay. I would say when they are finished with their sports activity; they need at least 20 grams when they finish up within 45 minutes. The current recommendation for athletes when they are done with their activity is a 3:1 ratio starting with 20 grams and then about 60 grams of carbohydrate within 45 minutes of completing activity.
Melanie: So, we are going to talk about carbohydrates in a minute. But with the proteins, what do you want parents to do? I mean my son comes home and makes himself a smoothie using chocolate milk and maybe a little yogurt and a banana and a really great smoothie after practice. What do you want them to eat as far as food and drink?
Kim: Okay, well we are looking at 15-20 grams. It can come from dairy sources. It can come from protein sources, meat sources. If they are vegetarian, there is always soy sources. Peanut butter is also an option for those kids that don’t eat meat.
Melanie: So, what about chocolate milk? Because we have heard that it not only has carbohydrates and a little protein; it’s a good recovery drink?
Kim: It’s perfect. Chocolate milk fits that perfect profile of a 3:1 ratio of carbohydrates to protein and they need to get it in within 45 minutes of finishing their activity. Many times, they can’t get to the table in 45 minutes so it’s very portable. They can put it in their ice pack and have it ready for them right after practice.
Melanie: Now what about carbohydrates, because some athletes and people just normal dieters don’t understand how important carbohydrates are as an energy source and they think only proteins. What do you want people to know about carbohydrates and that they are not all evil?
Kim: That’s the main message I would like to get out today is that a sports diet is a diet that requires - that provides energy. They need to move. They need to be ready to go. I recommend instead of three meals a day. I recommend four meals a day for these athletes. So, I would recommend breakfast. I recommend lunch at school and then when they get out of school around 3 o’clock in the afternoon; they need to have a second lunch. Most of these kids are practicing in and around the times of 4-5-6 o’clock at night and they need to have some energy because they are not going to have that dinner until they get home. So, I recommend that second lunch being similar to that first lunch; a sandwich, with some fruit. They need to have some whole grains in there and some protein to kind of get them through that workout.
Melanie: So, when they are looking at that second lunch as it were; and carbohydrates. What do you want them, I mean salad? That’s not really enough energy. Rice and beans.
Kim: Salad is not. Salad is not a good energy source. They would be looking it something like a sandwich or some pasta or some rice with a little bit of protein, maybe some fruit and vegetables. A high vegetable meal right before working out is not a good idea. It doesn’t deliver the energy that they need and they also cause some gastrointestinal problems which you don’t want when you are working out. So, the salads are really should be saved for a meal that is farthest away from their workout.
Melanie: Yeah, that’s really great advice about the too much fiber and salad and too many vegetables. Now what about snacks, Kim, because boy there is granola bars and there are ones that are higher in protein and some athletes love some of those Luna bars and things you see on the market, but are those adequate? Do you like those? Do they digest well? What should we send our kids with a little extra pick me up?
Kim: Yeah, I would say also again, not too high in fiber. You want something that again, delivers energy. I would say about a 1:1 ratio of carbs to protein, a 2:1, something that is about 200-250 calories is fine. If you want to do something like a bar that has some nuts in it with a little bit of energy like a Kind bar, even a little bit of, even a little bit of chocolate is okay because we are talking about energy to sustain them through a workout.
Melanie: So, as we are feeding them, for both their growth and their workouts and their practices. What about pre-event or pre-game? Again, we don’t want to give them too much fiber, but what would you like them to do?
Kim: You want to eat something that delivers some energy, a little bit of protein; but something that is very digestible. Something that is tried and true. They all get nervous, I get nervous before events. You want something that is going to go easy on the stomach, something like a banana, maybe a little bit of yogurt that has a little bit of carbs and protein to give them energy but something that is going to sit well in their stomach and they also need to practice with it. They want to eat foods that are going to not bother their stomach while they are trying to perform and so, they need to use it while they are training and then they know that that particular food is going to work out well during competition.
Melanie: And what about fluids? Do you want them replacing with electrolyte beverages or do you feel that water is really good and sufficient?
Kim: I feel water is good and sufficient. If the athlete is training or competing under extreme conditions such as heat; then I recommend electrolyte replacements but for the most part; water is all you need.
Melanie: That’s so important for our little athletes to hear you say. Now what about the fattier foods because we need the good fats but what you like? Do you like avocadoes and eggs? Talk about some of the foods that contain some fat.
Kim: So, some of the good fats again, like you just mentioned: eggs are a great source of vitamin D, avocado. You want to cook mainly with canola oil and with olive oil. Those are your main cooking oils and yes stay away from fatty foods, fried foods, foods that act like a saturated fat in the body, trans fats; you want to stay away from all those kinds of things. Heavy butters before a workout. They might opt for dry toast versus toast that has a lot of butter on it before a workout or a competition.
Melanie: And peanut butter toast seems to be a popular choice as well. Kim what about the night before? We used to hear all this carbo loading and depending on the event and then what the athlete’s doing. What do you want them to do for the few days before a big event?
Kim: I recommend the carbo loading two to three days before and then the day before is when they want to drink a lot of water and just eat kind of normal, the way they would normally eat on a regular day that they have a practice or a game. The carbo loading needs to happen a few days before. You do not want to be loading up on a heavy spaghetti dinner the night before a competition.
Melanie: Do you feel that athletes especially need vitamin supplements, Kim?
Kim: I don’t. I don’t believe that supplements are necessary if they have a nice well-rounded diet with a lot of variety of fruits and vegetables and whole grains. They should be able to meet their needs without having to use supplements.
Melanie: And now timing. It’s a question that many athletes have. Timing of their foods and as you say, you want them to eat heavy enough to give that energy but light enough not to overfill them or make them uncomfortable. So, how far in advance before an event or something like that should they be ingesting these calories?
Kim: That really varies depending on how someone’s stomach feels the day of a competition. Some people will wake up at 4 a.m., eat breakfast and go back to sleep and be ready for their competition at 8 or 9 in the morning. Some for most, it is a couple of hours before an event to give your stomach a chance to digest the food. Some people can eat at the starting line. I recommend that they practice with their food and really get to know what works best for them.
Melanie: So, wrap it up for us Kim, with your best advice about feeding our young athletes to help them fuel whatever game or practice or event that they are involved in and even cover just a little bit of exactly the types of foods that you really like them to eat.
Kim: Well, I recommend foods that are high in energy; so, we are talking about carbohydrates. We are talking about fruits and whole grains is going to be the basis of your diet. You are going to include whole grains and fruits and vegetables in all of your meals, your snacks you want to have a source of energy and a source of protein as well. All of your meals ought to have a source of protein and good fat. You want to make sure that you are well-fueled throughout the day, by three in the afternoon; you should have consume three quarters of your energy needs should be already taken in so that you have got lots of energy for the evening and then you will also be ready if you have a morning workout. You want to make sure that when you are finished working out, competition or otherwise; that you get that recovery meal in there. If you are on the run, you can have 16 ounces or so of chocolate milk ready to go in your ice pack unless you are able to get home and have that nice square meal after your workout.
Melanie: Thank you so much for being with us today. It’s great information. This is It’s Your Health Radio with Henry Mayo Newhall Hospital. And for more information please visit www.henrymayo.com . That’s www.henrymayo.com . I’m Melanie Cole. Thanks so much for listening.
Healthy Eating for Young Athletes
Melanie Cole (Host): Do you have young athletes in your family? Feeding them requires knowledge and planning. Not only do they need optimal nutrition for fueling and recovery from training; but they also must meet the energy demands of growth and maturation. Here to speak with us today about healthy eating for our young athletes is Kim Brown. She is a registered dietician nutritionist who is currently working at Henry Mayo Fitness and Health as a community educator. Welcome to the show Kim. So, all children need food to grow. We know that as parents. We know we have to try and feed them healthy; but do athletes have a different diet need than children who don’t play sports?
Kim Brown, RD (Guest): They do, they do. A sports diet is a diet that is high in energy. They need proper protein and also healthy fats added in there.
Melanie: So, let’s start with that. And protein being one of the biggest things and sometimes even a little bit of a misconception, Kim. When we talk about the normal protein needs; as a dietician, what do you tell people gram wise they need for protein every day and then what is the additional needs depending on the sport, for our athletes?
Kim: Okay. I would say when they are finished with their sports activity; they need at least 20 grams when they finish up within 45 minutes. The current recommendation for athletes when they are done with their activity is a 3:1 ratio starting with 20 grams and then about 60 grams of carbohydrate within 45 minutes of completing activity.
Melanie: So, we are going to talk about carbohydrates in a minute. But with the proteins, what do you want parents to do? I mean my son comes home and makes himself a smoothie using chocolate milk and maybe a little yogurt and a banana and a really great smoothie after practice. What do you want them to eat as far as food and drink?
Kim: Okay, well we are looking at 15-20 grams. It can come from dairy sources. It can come from protein sources, meat sources. If they are vegetarian, there is always soy sources. Peanut butter is also an option for those kids that don’t eat meat.
Melanie: So, what about chocolate milk? Because we have heard that it not only has carbohydrates and a little protein; it’s a good recovery drink?
Kim: It’s perfect. Chocolate milk fits that perfect profile of a 3:1 ratio of carbohydrates to protein and they need to get it in within 45 minutes of finishing their activity. Many times, they can’t get to the table in 45 minutes so it’s very portable. They can put it in their ice pack and have it ready for them right after practice.
Melanie: Now what about carbohydrates, because some athletes and people just normal dieters don’t understand how important carbohydrates are as an energy source and they think only proteins. What do you want people to know about carbohydrates and that they are not all evil?
Kim: That’s the main message I would like to get out today is that a sports diet is a diet that requires - that provides energy. They need to move. They need to be ready to go. I recommend instead of three meals a day. I recommend four meals a day for these athletes. So, I would recommend breakfast. I recommend lunch at school and then when they get out of school around 3 o’clock in the afternoon; they need to have a second lunch. Most of these kids are practicing in and around the times of 4-5-6 o’clock at night and they need to have some energy because they are not going to have that dinner until they get home. So, I recommend that second lunch being similar to that first lunch; a sandwich, with some fruit. They need to have some whole grains in there and some protein to kind of get them through that workout.
Melanie: So, when they are looking at that second lunch as it were; and carbohydrates. What do you want them, I mean salad? That’s not really enough energy. Rice and beans.
Kim: Salad is not. Salad is not a good energy source. They would be looking it something like a sandwich or some pasta or some rice with a little bit of protein, maybe some fruit and vegetables. A high vegetable meal right before working out is not a good idea. It doesn’t deliver the energy that they need and they also cause some gastrointestinal problems which you don’t want when you are working out. So, the salads are really should be saved for a meal that is farthest away from their workout.
Melanie: Yeah, that’s really great advice about the too much fiber and salad and too many vegetables. Now what about snacks, Kim, because boy there is granola bars and there are ones that are higher in protein and some athletes love some of those Luna bars and things you see on the market, but are those adequate? Do you like those? Do they digest well? What should we send our kids with a little extra pick me up?
Kim: Yeah, I would say also again, not too high in fiber. You want something that again, delivers energy. I would say about a 1:1 ratio of carbs to protein, a 2:1, something that is about 200-250 calories is fine. If you want to do something like a bar that has some nuts in it with a little bit of energy like a Kind bar, even a little bit of, even a little bit of chocolate is okay because we are talking about energy to sustain them through a workout.
Melanie: So, as we are feeding them, for both their growth and their workouts and their practices. What about pre-event or pre-game? Again, we don’t want to give them too much fiber, but what would you like them to do?
Kim: You want to eat something that delivers some energy, a little bit of protein; but something that is very digestible. Something that is tried and true. They all get nervous, I get nervous before events. You want something that is going to go easy on the stomach, something like a banana, maybe a little bit of yogurt that has a little bit of carbs and protein to give them energy but something that is going to sit well in their stomach and they also need to practice with it. They want to eat foods that are going to not bother their stomach while they are trying to perform and so, they need to use it while they are training and then they know that that particular food is going to work out well during competition.
Melanie: And what about fluids? Do you want them replacing with electrolyte beverages or do you feel that water is really good and sufficient?
Kim: I feel water is good and sufficient. If the athlete is training or competing under extreme conditions such as heat; then I recommend electrolyte replacements but for the most part; water is all you need.
Melanie: That’s so important for our little athletes to hear you say. Now what about the fattier foods because we need the good fats but what you like? Do you like avocadoes and eggs? Talk about some of the foods that contain some fat.
Kim: So, some of the good fats again, like you just mentioned: eggs are a great source of vitamin D, avocado. You want to cook mainly with canola oil and with olive oil. Those are your main cooking oils and yes stay away from fatty foods, fried foods, foods that act like a saturated fat in the body, trans fats; you want to stay away from all those kinds of things. Heavy butters before a workout. They might opt for dry toast versus toast that has a lot of butter on it before a workout or a competition.
Melanie: And peanut butter toast seems to be a popular choice as well. Kim what about the night before? We used to hear all this carbo loading and depending on the event and then what the athlete’s doing. What do you want them to do for the few days before a big event?
Kim: I recommend the carbo loading two to three days before and then the day before is when they want to drink a lot of water and just eat kind of normal, the way they would normally eat on a regular day that they have a practice or a game. The carbo loading needs to happen a few days before. You do not want to be loading up on a heavy spaghetti dinner the night before a competition.
Melanie: Do you feel that athletes especially need vitamin supplements, Kim?
Kim: I don’t. I don’t believe that supplements are necessary if they have a nice well-rounded diet with a lot of variety of fruits and vegetables and whole grains. They should be able to meet their needs without having to use supplements.
Melanie: And now timing. It’s a question that many athletes have. Timing of their foods and as you say, you want them to eat heavy enough to give that energy but light enough not to overfill them or make them uncomfortable. So, how far in advance before an event or something like that should they be ingesting these calories?
Kim: That really varies depending on how someone’s stomach feels the day of a competition. Some people will wake up at 4 a.m., eat breakfast and go back to sleep and be ready for their competition at 8 or 9 in the morning. Some for most, it is a couple of hours before an event to give your stomach a chance to digest the food. Some people can eat at the starting line. I recommend that they practice with their food and really get to know what works best for them.
Melanie: So, wrap it up for us Kim, with your best advice about feeding our young athletes to help them fuel whatever game or practice or event that they are involved in and even cover just a little bit of exactly the types of foods that you really like them to eat.
Kim: Well, I recommend foods that are high in energy; so, we are talking about carbohydrates. We are talking about fruits and whole grains is going to be the basis of your diet. You are going to include whole grains and fruits and vegetables in all of your meals, your snacks you want to have a source of energy and a source of protein as well. All of your meals ought to have a source of protein and good fat. You want to make sure that you are well-fueled throughout the day, by three in the afternoon; you should have consume three quarters of your energy needs should be already taken in so that you have got lots of energy for the evening and then you will also be ready if you have a morning workout. You want to make sure that when you are finished working out, competition or otherwise; that you get that recovery meal in there. If you are on the run, you can have 16 ounces or so of chocolate milk ready to go in your ice pack unless you are able to get home and have that nice square meal after your workout.
Melanie: Thank you so much for being with us today. It’s great information. This is It’s Your Health Radio with Henry Mayo Newhall Hospital. And for more information please visit www.henrymayo.com . That’s www.henrymayo.com . I’m Melanie Cole. Thanks so much for listening.