Wendell Berry CPT

What to feed the kids before the game or a practice to keep them playing their best!

Some “event” is at six and you just got home from work. The kids are trying to find their equipment. You’re rushing around to be on time, but no one has even eaten yet; sound familiar? So instead of running to McDonalds for a hamburger and fries and eating it as you are pulling into practice, let’s look at some simple nutritional advice and ideas that you can use to actually help the kids practice or play with more energy and effort.

Carbohydrates are the foods that fuel the muscles. This food group is used when the body is involved in a physical activity. Proteins and fats on the other hand are essential to the development of our young athletes but provide no energy for the activities they are involved in. Carbs are stored in the muscles in the form of glycogen that can remain there for up to 24 hours.

Carbohydrates are easy to digest compared to proteins and fats that can sometimes take up to 12 hours to digest. This is why we can feel sluggish and tired after a meal heavy in protein and fat. These meals can drain your energy because the body has to use more energy just to digest it. With a meal consisting mainly of carbohydrates before practice you will see that your player will have all the energy and fuel they need to perform to their highest potential!

Some Kids that just can’t eat before practice can still reap benefits with a high carb lunch and a lite energy snack on the way to the event. If the game is in the morning try a high carb dinner the night before and a lite breakfast before you leave the house. Try a meal such as pasta with grilled chicken, or a baked potato with a lean protein, or rice with beans, and for breakfast a good low sugar cereal, or oatmeal with fruit. Some snack suggestions are a granola bar, fruit, yogurt, or a muffin.

This plan will provide plenty of fuel for activities and will help benefit performance. Be creative and plan ahead and have the food the kids need ready and available at home and limit those quick stops at the nearest fast food chain on the way to the game or practice. With your help and proper pregame habits you might just be helping in creating a future all-star.