Nutrition for Athletic Kids

Athletic kids work hard. They go to practice, train and compete. To keep their bodies in tip-top shape, it’s important to power them with nutrient-rich food. Protein bars and shakes have their place, but real food should make up the majority of a budding star's diet.

Plant-based proteins like peas, beans and lentils are between 22 and 30 percent protein, which is just as much protein as meat. “You can’t eat just meat, because you won't get enough phytochemicals and antioxidants,” says Dr. Joel Fuhrman, family physician and nutritional researcher. He also suggests eating green vegetables, hemp, and sunflower and sesame seeds.

Active kids need plenty of carbohydrates from healthy foods, says Los Angeles-based nutritionist August McLaughlin. Complex carbs won't cause a sudden spike in blood sugar like simple carbs will. "Whole grains are important because they have fiber and protein and provide more staying power," she says. "They help keep blood sugar level and prevent crashes from excessive sugar." Other complex carbs are pears, oranges, carrots, broccoli, lettuce and beans.

Part of healthy nutrition for athletes is knowing when to eat. McLaughlin discourages parents from feeding their kids any protein-heavy meals or snacks in the two hours before game time. Protein digests slowly and will lead to stomach cramps if a kid goes running or swimming right after their meal. Opt for a piece of fruit or whole grain bread instead if they're hungry before their game.

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For a delicious, yet nutrient-rich post-game snack, McLaughlin recommends mixing protein and carbs to help a young athlete recover better. "An example would be [a] whole grain sandwich with peanut butter or lean turkey," she says. "The protein will help restore muscle tissue and help them grow."

The biggest no-no for young athletes is junk food. Chips, cupcakes, doughnuts, fast food and candy provide no nutritional value and should stay out of the team cooler.

When it’s your turn to pack the cooler, Fuhrman suggests fruits such as watermelon, cantaloupe, apples, oranges and bananas. Healthy snacks will give kids the nutrients and energy they need to get through a grueling practice.

Kids love brownies and ice cream, but try some homemade, healthy alternatives. Bake a batch of black bean brownies with dates, cocoa, banana and oats. Or make wholesome ice cream with frozen bananas, coconut cream, walnuts and vanilla or chocolate flavoring. “Mix fruits with nuts or beans,” Fuhrman says. “Beans slow glucose absorption and feed the carbohydrates slowly over many hours for long-lasting energy rather than a sugar rush.”

Proper levels of vitamin D keep bones strong enough to take the impact of running, falling and jumping. “A deficiency in vitamin D can lead to weaker bones that are more prone to fracture and injury," says Fuhrman. Fish, eggs and fortified milk are dietary sources for vitamin D. Ten minutes in the sun will also deliver the vitamin.

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Instead of processed, powdered protein, try ingredients like almond or hemp milk, water, dates and vanilla for a homemade shake. "Sometimes prepared shakes have stimulants and other kinds of questionable ingredients that may not be ideal for kids," says McLaughlin. "Choosing something natural or making your own in a blender with frozen fruits and some kind of lean protein is a great choice."

Proper hydration is important for athletic kids to perform in tip-top shape. Make sure they pack plenty of water for any practice or competition. “All they need is water to hydrate themselves,” says Fuhrman. “They don’t need anything fancy. Water is the best sports drink.”