Taking charge of your kids' nutrition habits

With school in full swing now, children and teenagers are both gearing up for the busy school year--and the start of multiple sport seasons. Staying active and performing well in school can become quite a challenge, but these super-active tweens and teens know how to manage it.

Their allies: healthy eating and drinking habits, aided by their super-moms and dads.

I asked several mothers and fathers to share how they keep their children nourished before, during and after a youth sports event. It's certainly a challenge, but these parents show that healthy eating and drinking habits are absolutely essential for sustaining a healthy, active lifestyle.

The lowdown on water intake

Water should be an essential part of any game, especially during the heat. Not drinking enough water could lead to dehydration, which can cause fatigue, headache or dizziness to kick in, says the Mayo Clinic. That can drastically affect a child's performance.

Robert, the father of a competitive soccer player, fights dehydration by starting his child's water intake early.

"First and foremost, water intake starts the night before. If you wait until game day, it's too late," says Robert. "Next day, for an early morning game, we keep food intake to a minimum. Protein is best to help sustain him, we'll also turn to a Clif bar for help." He also keeps his son's hydration levels high during the game with water or Gatorade--at least two 32 fluid ounces.

Sylvie, a busy freelance writer and mother of four, is also big on hydration. "I am big on proper hydration," says Sylvie. "My four kids are all heavily involved in sports; football, soccer and swim team currently. I make sure water is always available, and at the same time eliminate all soft drinks."

Don't forget sleep. too

Water is important for children involved in youth sports, but does sleep matter, too? Lori, the mother of a provincial level swimmer, thinks it does.

"During 'normal' times my 12-year-old goes to bed around 9:30 p.m.--we start the bedtime routine at 9 p.m., but he tends to dawdle so sometimes it is even a bit after 9:30 before he is actually in bed," says Lori. "However, when we have a provincial level swim meet coming up, 4-6 weeks prior he is in bed by 8:30 p.m. This continues until the swim meet is over, including naps, when possible, on swim meet days."

It turns out Lori may be on to something. A 2008 study showed that collegiate swimmers who increased their sleeping time improved their swimming speed and overall athletic performance. These findings aren't new--several studies show getting enough sleep can help improve a person's aerobic endurance and concentration levels, two important factors that play into a child's game performance.

Food matters

Of course, proper nutrition also matters, especially to youth coach and mother Lisa Mason. "As a coach and a mom, I try to ensure my kids eat a balanced diet every day but especially before big games," says Lisa. "I want them to eat well the night before and the day of but not eat an hour or so before they come to the game because it can make them sluggish or sick. I've seen kids gorge on McDonald's before a big game, and the parents wonder why they can barely move across the field."

Like Robert, she's also a big fan of water. To keep her children--and her teams--adequately hydrated, she always brings extra water and disallows sugary beverages and sodas.

"For my teams, we also promote healthy snacks and drinks for during and after the games," she says. "I don't allow my kids to drink sodas and sugary drinks during games, and I always brings lots of extra water for the players who come without it."

Amanda Thomas, a mother and contributor to the Money Crashers personal finance blog, also believes nutrition is important--before and after the game.

"To make sure my child is primed before a game, I make sure he has had a nutritious, fairly light meal such as apple slices, a cheese stick, and a few crackers," says Amanda. "If his meal is too large or comprised of fast food, his body often feels heavy, and he is unable to perform as well as he usually can when he eats a lighter meal. He also has some water about 30 minutes before the game, and he makes sure to also drink throughout the game so he doesn't become dehydrated."

She also prefers to fuel her child's body with healthy, protein and potassium-rich food choices, such as Greek yogurt and bananas.

Calling all parents: How do you prepare your child before a big sports event? Let your voice be heard--tell us how you keep your children nourished throughout the day.

Ann Olson is a freelance writer and amateur bodybuilder with an educational and professional background in nutrition.

References:
The Mayo Clinic
Science Daily