Colleen Sloan, PA-C, RDN

Carbs are good. Salt is necessary. Sugar has a purpose. Sports nutrition isn't just about general healthy eating—it demands specific strategies to optimize performance, support recovery, and promote overall health. Parents often receive mixed messages about what young athletes should eat and drink, especially regarding carbohydrates, salt, and sugar. While some may believe that avoiding carbs or added sugars is beneficial, these components are, in fact, crucial for sustaining energy during intense activities. In this article, we’ll explore key nutrition strategies that pediatricians can confidently share with families to help their young athletes perform at their best.

Pre-game fueling

Emphasize carbohydrates:
Carbohydrates are the primary fuel source for athletes, critical for sustaining energy during both training and competition. Remind parents that “carbs are not the enemy.” Instead, they play a vital role in performance and recovery.¹ Encourage a carbohydrate-rich meal or snack 1 to 3 hours before physical activities. Some good options include:

• Whole-grain toast with peanut butter and banana
• Oatmeal topped with berries
• A turkey and cheese sandwich on whole-grain bread

For a quick “carb top off” 15 to 30 minutes before the game or practice, recommend easily digestible options like applesauce, dried or fresh fruit, granola or fig bars, bagel or toast with jelly or honey, graham crackers, pretzels or pita chips.

Hydration:
Proper hydration is essential for maintaining performance and preventing fatigue. Advise parents to encourage their child to drink water throughout the day, especially in the hours leading up to the game. Hydrating foods like watermelon, oranges, and cucumbers can also help keep young athletes hydrated. Instruct the child to check the color of their urine – it should be a light lemonade color as a sign of adequate hydration.

Mid-game fueling

Quick carbohydrate options:
For extended games or practices lasting more than 60 to 90 minutes, it’s beneficial to provide easily digestible carbohydrates during breaks. Options like sports drinks, fruit juice, banana, apple sauce or energy gels can help replenish glycogen stores and sustain energy levels.

Hydration and electrolytes:
Although hydration needs vary greatly for athletes, a general rule of thumb is to aim to drink 6 to 12 ounces of fluid every 15 to 20 minutes of activity. Drinking a big sip of water or sports drink is equivalent to approximately 1 ounce of fluid. The need for electrolyte replacement will vary from child to child, their sweat volume, and weather conditions. For those engaging in prolonged intense activities lasting 60 minutes or more, electrolyte replacement drinks containing sodium, potassium, and magnesium may be necessary.

Post-game recovery

Balanced recovery meal:
A well-balanced meal or snack within 30 to 60 minutes post-exercise is crucial for muscle recovery and energy restoration. Ideal combinations include carbohydrates, protein, and healthy fats. Some quick and nutritious options are:

• A turkey and avocado wrap
• A pasta dish with meat sauce
• Greek yogurt with granola and fruit
• Nut butter and jelly sandwich

Chocolate milk is also a great option as it provides the right balance of protein, carbohydrates, and fluids for recovery.

Continued hydration:
Encourage continued fluid intake post-game to replace fluids lost through sweat. The general recommendation is 16 to 24 ounces of water or sports drink within two hours after the activity to ensure complete rehydration.²

If parents are looking for detailed meal plans or specific fluid recommendations, it's a perfect opportunity to refer them to a Registered Dietitian specializing in sports nutrition.

Additional tips for parents

Carbohydrates are key:
Stress that young athletes need carbohydrates for both energy and recovery. Restricting carbohydrates, including sugars, can negatively impact their performance and growth.³

Practice nutrition strategies:
Recommend parents help their children experiment with different foods and timing strategies before practices, not games, to identify what works best. This can help prevent any gastrointestinal distress during competitions.

By equipping parents with accurate and practical sports nutrition guidance, pediatricians can play a significant role in supporting young athletes’ performance and long-term health. Whether it’s a simple hydration tip or a suggested pre-game snack, your advice can make a big difference.

For more details about sports nutrition, check out the Exam Room Nutrition Podcast Episode 70 Optimizing Athletic Performance: The Role of Nutrition and Hydration: https://www.examroomnutritionpodcast.com/70-optimizing-athletic-performance-the-role-of-nutrition-and-hydration/

References:

1. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance [published correction appears in Med Sci Sports Exerc. 2017 Jan;49(1):222. doi: 10.1249/MSS.0000000000001162]. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852

2. American College of Sports Medicine, Sawka MN, Burke LM, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. doi:10.1249/mss.0b013e31802ca597

3. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4