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Kids should drink water before physical activity and every 15 to 20 minutes throughout. They also should drink water afterward to restore fluid lost through sweat.

Many sports drinks are available, but plain water is usually enough to keep kids hydrated. Kids should avoid sugary drinks and carbonated beverages that can upset the stomach.

Sports drinks can be a good choice for kids who do intense physical activity for more than 1 hour. Some school-age athletes face pressures involving nutrition and body weight. In some sports, it's common for kids to feel they need to increase or reduce their weight to reach peak performance.

In sports that emphasize weight or appearance, such as wrestling , swimming, dance, or gymnastics, kids may feel pressure to lose weight. Because athletic kids need extra fuel, it's usually not a good idea for them to diet.

Unhealthy eating habits, like crash dieting, can leave kids with less strength and endurance and poor concentration. When kids try to increase their weight too fast for sports where size matters, such as football or hockey , their performance may also suffer.

When a person overeats, the food the body can't use right away gets stored as fat. As a result, kids who overeat may gain weight, not muscle.

If a coach, gym teacher, or teammate says that your child needs to lose or gain weight, or if you're concerned about your child's eating habits, talk to your doctor. The doctor can work with you or refer you to a dietitian to develop a healthy eating plan for your young athlete.

Kids need to eat well on game days. The meal itself should not be very different from what they've eaten throughout training. Athletes can choose healthy foods they believe enhance their performance and don't cause any problems like stomach upset. Athletes need to eat the right amount and mix of foods to support their higher level of activity.

But that mix might not be too different from a normal healthy diet. Eating for sports should be another part of healthy eating for life. KidsHealth Parents Feeding Your Child Athlete. en español: Cómo alimentar a su joven deportista. Medically reviewed by: Mary L.

Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Nutritional Needs of Young Athletes Active, athletic kids and teens need: Vitamins and minerals: Kids need a variety of vitamins and minerals.

Calcium and iron are two important minerals for athletes: Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include low-fat dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli.

Some examples of healthful food choices are bananas, apples, peanuts, cereal, yogurt and fat-free milk. Eat a variety of foods to provide enough calories to meet your growth and development needs, too. Focus on carbohydrate-rich foods when eating a pregame meal and throughout the season.

These foods are easily digested, which is a must when eating before an event. Only small amounts of fat and moderate amounts of protein should be consumed during the pregame meal. Fats are digested more. Nutrition profile: about calories, 74 grams g carbohydrate, 32 g protein and 7 g fat.

After competition, drink plenty of fluids to rehydrate your body. Right after physical activity and two hours later, enjoy carbohydrate-rich foods and a small amount of protein.

Carbohydrate-rich foods include breads, cereals, crackers, pretzels, fruits and vegetables. Protein sources include fat-free milk, mozzarella cheese cubes and peanut butter. How you eat on a regular basis matters! A nutritious pregame meal will not make up for a poor training diet. Your performance is affected by the foods and beverages consumed for days, even weeks, before an event — and your training!

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See the Latest Publications Browse All Publications. Face the Facts about Sports Nutrition FN, Revised Aug. How long before a game should you eat a pregame meal? At least 30 minutes b. At least one hour c. At least two hours 2.

What is the most important goal of the pregame meal? Preventing hunger during exercise b. Providing nutrients for exercise c. Eating lots of protein 3. Fat b. Protein c.

Mayo Clinic offers Sports nutrition choices in Arizona, Florida and Minnesota and at Sporrts Clinic Health System locations. How Running and muscle cramps do you nutritionn about sports nutrition? What and when you eat can affect your performance and how you feel while you're exercising. Brushing up on sports nutrition basics can help you make the most of your exercise routine. Sports nutrition focuses on good eating habits all the time, but also may focus on carbohydrates. Introduction: Sports nutrition is nktrition rapidly Sports nutrition choices sector Sports nutrition choices increasing demand Sports nutrition choices evidence-based Spoets products to support Soprts and healthy lifestyles. The Promoting optimal digestion development process for novel foods should chooces heavily on end-user engagement Thirst satisfaction at its best facilitate future success, however there is a dearth of published information available. An understanding of the practices and self-reported nutritional priorities of athletes and active individuals is required for the development of new food products, facilitating evidence-based product formulation. Methods: Participants were at least 18 years of age, actively participating in competitive sport or structured physical activity on at least two occasions per week. Participants were asked to undertake a comprehensive online survey assessing their nutritional practice, perceived nutritional priorities and preferences for product characteristics. Questions were developed on the basis of critical evaluation of the current scientific literature and the hosting of two scoping focus group sessions with prospective end-users.