By John Ruibal, MS, RDN, CSSD, Registered Dietitian at Prowers Medical Center

This fall, as children head back out to participate in school and recreational sports, we must remind them to prepare themselves with healthy habits. Whether your student-athlete partakes in football, softball, volleyball or cross country, what they eat makes a difference in how they practice and compete.

Keys to their success include staying hydrated, properly fueling for practice and competition, and eating right for recovery.

Stay Hydrated

Hydration is very important for a young athlete. A simple 1 to 2 percent drop in water weight can lead to a 10 to 15 percent decrease in performance.

Water is the best way to stay hydrated. Student-athletes should drink water throughout the day and during practice and competition. For those competing or practicing for more than an hour, sports drinks are an excellent choice. One of the best ways to check for adequate hydration is through urine color. Proper hydration is indicated by urine color that is light yellow or clear.

Practice and Competition Nutrition

Young athletes should prioritize fueling their bodies correctly to ensure they can make it to the end of their practice, game or finish line. A few hours before practice or competition, they should consume snacks high in carbohydrates to top of their “gas tanks.”

Just like a high-performance car, student-athletes should fuel with the best foods. Think of “high-octane” foods as easily digestible carbohydrates. For example, a bagel with peanut butter or toast with honey are good choices. Sports drinks and bars are also convenient options that work well.

Recovery

Proper recovery nutrition is the most important part of keeping young athletes fueled and hydrated for the demands of their training and competition. The golden window to refuel after a workout or competition is within the following hour of exercise while muscles are recovering. This is the ideal time to refuel with easily digestible carbohydrates and protein to help repair the muscles.

Chocolate milk is a good food option for athletes who can tolerate dairy products. Lactose-free meal replacement shakes, like Boost or Ensure, also work and do not need to be kept cold. Another option is trail mix with nuts and dried fruits paired with a sports drink like Gatorade or Powerade.

Three quick tips to navigate the fueling and hydration of young athletes include:

  1. Encourage your athlete to drink water as their beverage of choice. Have them drink small amounts of it throughout the day.
  2. Check their school lunch menu to see if a high-quality meal is being served. If not, pack a sack lunch with good carbohydrates and lean proteins.
  3. Send your athlete to practice with adequate water and a post-workout drink or snack to start the recovery process.

Fueling and hydrating are important to successful training and competition. A poor diet may not keep student-athletes from being good at their sport, but it could keep them from being the best athlete they can be.