When and what children ought to eat and drink to maximise athletic efficiency
Standard tradition loves pictures of athletes gobbling down a desk stuffed with meals earlier than or after video games, however what ought to younger athletes actually eat and drink to maximise efficiency? Right here, a CHOC pediatric sports activities drugs specialist provides skilled recommendation on the very best meals and drinks, and optimum consumption timing for younger athletes.
What meals or drinks are most useful for younger athletes?
Protein is a vital muscle element that may assist rebuild and restore muscle tissue broken throughout train. Athletic teenagers want 1.2 to 1.5 grams of protein per every kilogram of physique weight every day, says Dr. Chris Koutures, a CHOC pediatric sports activities drugs doctor. Endurance athletes possible require protein quantities on the decrease facet of the vary whereas power athletes will want the next quantity, he provides.
One of the best sources of protein are complete meals that additionally produce other nutritional vitamins and minerals that increase the meals’s general advantages.
Listed below are some good examples of fast post-activity meals or wholesome snacks:
- Chocolate milk: Along with tasting nice, chocolate milk combines hydration with muscle restoration by way of its whey protein and leucine. Its calcium and vitamin D are essential for bone well being, and the latter can be good for indoor athletes with restricted solar publicity. For these with milk allergic reactions or intolerance, strive almond, rice or soy milk.
- Greek yogurt: This has calcium and probiotics which might be essential for meals absorption and a wholesome immune system.
- Meat, poultry, eggs and fish: Along with protein, these might have iron and a few pure creatine muscle vitality sources.
- Peanut butter, soy, beans, path combine, tofu and cruciferous greens: These are wonderful non-meat selections to extend protein take.
- Berries and cherries: These are good sources of pure anti-inflammatories.
Dr. Koutures recommends limiting sugar-filled sports activities drinks or chocolate milk to the instant post-exercise interval, and likewise watching different excessive sugar content material snacks after train.
When is the very best time for athletes to gasoline?
Protein is essential at each meal, however consumption is significant half-hour after train, Dr. Koutures says. Bear in mind “30 for 30” – 30 grams of protein half-hour after train.
Water or sports activities drinks: Which is healthier?
It depends upon the timing, Dr. Koutures says.
Earlier than a sports activities exercise, water wins over a flavored sports activities beverage, he says. Water is cheap, readily accessible and low in energy – and chilly water is healthier absorbed by the physique. Sports activities drinks are a wise various for teenagers who received’t drink water or choose one thing with style. Nevertheless, keep in mind that the American Academy of Pediatrics cautions towards common consumption of flavored sports activities drinks outdoors of sports activities exercise because of their excessive volumes of sugar, which might have an effect on physique and dental well being.
Throughout sports activities, water is greatest for actions that final lower than an hour, Dr. Koutures says. For train longer than an hour, water is a superb selection however flavored sports activities drinks deliver the additional advantage of carbohydrates and electrolytes, which exchange sugar and salt misplaced throughout train. Search for sports activities drinks containing 5 to eight% carbohydrate in addition to electrolytes.
Lastly, after sports activities, both water or a sports activities beverage is a superb selection.
When ought to an athlete hydrate for optimum efficiency?
Hydration is so essential. Dehydration can have an effect on train high quality and one’s capability to take care of physique temperature, and may result in early fatigue and cramping.
Earlier than train, Dr. Koutures recommends following the American Faculty of Sports activities Medication’s suggestions:
- Drink 16 to twenty ounces of fluid at the very least 4 hours earlier than train.
- Drink 8 to 12 ounces of water 10 to fifteen minutes earlier than train.
Throughout train, use thirst as your information as your true aim is to take care of fluid steadiness. The American Faculty of Sports activities Medication recommends the next:
- Drink 3 to eight ounces of water each 15 to twenty minutes when exercising for lower than 60 minutes, relying on tolerance.
- Drink 3 to eight ounces of a sports activities beverage each 15 to twenty minutes, relying on tolerance, when exercising for longer than 60 minutes.
- Tolerance is essential: Use thirst as a information and by no means drive athletes to drink particular quantities of fluids.
Are you able to drink an excessive amount of water?
Sure. Ingesting an excessive amount of water might be harmful, particularly throughout actions requiring vital endurance and lasting a number of hours, Dr. Koutures cautions. An excessive amount of water with out satisfactory salt consumption can result in low sodium ranges in blood, which is named hyponatremia. This brings threat of seizures, mind swelling and even loss of life. Because of this many authorities discourage the inflexible or pressured consumption of water throughout ultra-endurance occasions akin to marathons or triathlons.
What else can athletes drink to maximise rehydration restoration?
The primary half-hour after train is essential in terms of rehydration and restoration. Listed below are some nice choices past water and sports activities drinks:
- Chocolate milk: Once more, this can be a nice selection for athletes for a lot of causes.
- Tart cherry juice: Along with rehydrating, tart cherry juice has anti-inflammatory properties that may cut back instant and delayed muscle soreness and stiffness, Dr. Koutures says. It additionally might cut back the necessity for anti-inflammatory medicines like ibuprofen after train.
An excellent rule of thumb is to eat an 8- to 12-ounce serving of both beverage half-hour after exercise.
What ought to athletes eat the night time earlier than a recreation or event?
Dr. Koutures recommends athletes eat a balanced meal containing lean protein, carbohydrates and unsaturated fat.
Attempt meals which might be low in fats and excessive in carbohydrates akin to pasta, potatoes or rice – however skip cream sauces and butter. Add greens like spinach, broccoli and squash, which include calcium and fiber.
Proceed to drink numerous fluids, particularly water. Intention for 75% of an athlete’s physique weight in ounces. For instance, a toddler who weighs 100 kilos ought to drink 75 ounces of water.
For a dessert or late-night snack, strive fruit, sherbet or yogurt.
Lastly, get an ideal night time of sleep between 8 and 9 hours. Relaxation is the important thing to restoration and optimum efficiency, and essentially the most underrated and under-appreciated efficiency complement, Dr. Koutures says.
What ought to athletes eat within the morning earlier than a recreation or event?
Dr. Koutures recommends athletes eat breakfast two to 3 hours earlier than a contest.
Preserve meals gentle and low in fats, and keep away from greasy or heavy meals. Keep on with acquainted meals – particularly for athletes with nervous stomachs.
Good breakfast choices embrace cereal, a bagel, fruit, fruit juice, yogurt, toast, waffles and scrambled eggs.
Proceed to drink water and keep away from sodas and different caffeinated drinks.
What ought to athletes eat between brief video games lasting one to 4 hours?
Dr. Koutures recommends consuming a light-weight snack inside 30 to 60 minutes of the tip of the sport. Good choices embrace a low-fat sandwich; fruit; soup; an vitality/granola bar with out excessive protein ranges; yogurt; or a low-fat muffin.
Bear in mind to hydrate with water and sports activities drinks, aiming for 8 to 16 ounces per hour. Look ahead to muscle cramps; they could be a signal of dehydration or low electrolyte balances, Dr. Koutures cautions.
What ought to athletes eat between lengthy actions lasting greater than 4 hours?
Dr. Koutures recommends consuming a standard dimension meal that’s excessive in carbohydrates, low in saturated fats, and a smaller portion of protein than traditional.
Proceed to hydrate with water and sports activities drinks.
Get some relaxation and keep out of the direct solar. Take a brief nap and elevate your legs up above your coronary heart for half-hour to help restoration.
What ought to athletes eat after the final recreation of the day?
Proceed to hydrate with water and sports activities drinks.
Eat a usually sized meal that’s excessive in carbohydrates and protein – which is able to assist restore muscle tissue – and low in saturated fats. Unsaturated fat like nuts, avocado and olive oil are OK.
Don’t overlook greens, particularly darkish leafy greens and different colourful veggies. Have a salad on the finish of dinner.
Lastly: Get an ideal night time’s sleep ranging between 8 and 10 hours.
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Study extra about CHOC’s Orthopaedic and Sports activities Medication Companies
CHOC Hospital was named one of many nation’s greatest kids’s hospitals by U.S. Information & World Report in its 2023-24 Finest Youngsters’s Hospitals rankings and ranked within the orthopedics specialty.
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