The food you choose to eat, plays an important part in sport!

Taken from the Australian Little Athletics website

www.lavic.com.au

Details here

 

 This is a sports nutrition publication of Sports Dietitians Australia taken from http://www.sportsdietitians.com.au
For more fact sheets on diet and sports please see the Sports Dietitians Website

The nutrition needs of athletic children are of great importance to their overall health, growth, development and consequently to their sporting performance. The well-nourished junior athlete will be able to play better and for longer, stay mentally alert, and recover quicker from training and competition. The active child who is not getting enough total energy may be tired and lethargic, struggling to maintain their enjoyment in sport. Young athletes who eat too little (often to lose weight) risk mild under-nutrition and may suffer from poor bone growth and delayed maturation.

Which Drink is Best?

Water is a good choice of fluid, however do not overlook the potential use and benefits of other fluids such as sports drinks, cordial, fruit juice, soft drinks and milk drinks. Water and sports drinks are the best choice just before, and during, sport. Sports drinks will provide corbohydrates for muscle energy.

Dental hygene is always important. To ensure a child's teeth are healthy do not encourage excessive use of acidic drinks like soft drinks, sports drinks, or cordial. Instead use these drinks for situations explained in this fact sheet. Saliva helps to protect teeth from acid attacks. In sport, dehydration reduces saliva production, which means there is less protection from sports drinks. Ensure children stay hydrated during activity to help minimise the effect of food acids on teeth during and after sport.

How much food is enough?

Although it will vary from child to child, below is a general guide to minimum amounts of food for children aged 5 - 12 years (see the table above). The best indication of adequate nutrition will be seen in the child's development, growth, well being and performance achievements. If extra food needs to be eaten by the very active child, choose from the carbohydrate-rich food groups indicated with a * as they will provide extra 'go' for the active child.

After Sport Meals

In the 2-3 hrs after exercise, encourage children to drink lots of fluids and eat plenty of carbohydrate rich foods e.g. fruit or juice, dairy foods, crackers with cheese, toast/bread/crumpets, muffins, fruit bread, home made pizza, low fat hot dogs with buns, pasta with sauce and cheese, rice or noodles with stir fry meat and vegies, burritos with lean mince/ canned beans and salad, potatoes stuffed with tuna and salad, salmon patties with mashed potato and salad.

Summary Points

• To ensure an adequate intake of all the essential nutrients, encourage active kids to eat a wide variety of nutritious foods.
• Low fat, high carbohydrate snacks are the best choice for active children.
• Take nutritious snacks to sporting events. Self-catering is wiser than relying on local canteens.
• Children can overheat and dehydrate quickly. Offer plenty of fluids before, during and after sport.
• If parents or coaches are concerned about their child's nutrition, seek professional advice from a sports dietitian and/or sports doctor.