Basic Sports-Related Food Facts

An active child has high-energy needs. Children who are athletes can improve their performance if their daily food intake is appropriate and part of their training regimen. This article contains some suggestions for fueling your child's fitness and ideas for eating on game day. All the nutrients are important for a healthy child, but water and carbohydrates deserve special attention for the child athlete.

WATER
Water is often the most overlooked nutrient in sports. Children have more skin per body weight, i.e. surface area than adults do, yet they produce less perspiration. Because of this, their body temperature can rise rapidly. Fluid needs are especially high on a hot day, but the body needs fluids for cooling even when the air temperature is comfortable. Children should drink water or fluid replacement beverages when active. A fluid replacement drink such as Gatorade and Powerade will supply fluid, electrolytes, and a small amount of carbohydrates.

CARBOHYDRATE
Carbohydrate is the primary fuel for high-intensity activities. Carbohydrate foods are listed in the bread, fruit, vegetable, and dairy sections of the food pyramid. Healthy food for an active child should come mostly from carbohydrate foods. At least 2/5 of the food a child eats everyday should be from a mixture of mostly complex carbohydrates (breads, cereals, etc.) and some simple carbohydrates. Candy and soft drinks, are sugary foods that contain calories but few vitamins and minerals. Active children have high calories needs and sweet foods in moderation can supply part of their needs.