Blog: "My daughter plays soccer, what should she eat?"

"My daughter plays soccer, what should she eat?"

If you work in pediatrics, you play a pivotal role in guiding parents on how to support their child’s performance in sports through proper nutrition. Understanding the specific dietary needs of young athletes is crucial for optimizing energy levels, promoting recovery, and enhancing overall health. In this blog post, we'll discuss some key nutrition recommendations tailored specifically for young athletes.

Pre-Game Fueling:

• Emphasize Carbohydrates: Carbohydrates serve as the primary fuel source for athletes, playing a crucial role in sustaining energy levels during training, competition, and recovery. As the body's preferred source of energy, carbohydrates are converted into glucose, which fuels muscle contractions and supports optimal athletic performance. Encourage parents to provide their athlete with a carbohydrate-rich meal or snack 1-3 hours before activities. Optimal choices include:
• whole-grain toast with peanut butter and banana
• oatmeal with berries
• turkey and cheese sandwich on whole-grain bread
• For a quick “carb top off” 15-30 minutes before a game or practice, suggest:
• Applesauce
• Dried fruit – raisins, mango, cranberries
• Fresh fruit – banana, grapes, oranges
• Granola or fig bars
• Bagels
• Pretzels or pita chips
• Candies/chocolate or other sweets
• Hydration: Remind parents of the importance of pre-game hydration. Encourage their child to drink water throughout the day leading up to the game. Avoiding dehydration is critical for maintaining performance and reducing the risk of fatigue. A sign of adequate hydration is if the athlete’s urine is lemonade-colored, or lighter. Fruit and vegetables like watermelon, cantaloupe, oranges, strawberries, celery, and cucumbers all have a high-water content and can help keep athletes hydrated. Suggest the athlete carry a refillable water bottle with them throughout the day. 

Mid-Game Fueling:

• Quick Carbohydrate Options: For longer games or intense training sessions lasting more than 60-90 minutes, suggest consuming easily digestible carbohydrates during breaks. Options such as sports drinks, fruit slices, applesauce or energy gels can help replenish glycogen stores and sustain energy levels.
• Hydration: Although hydration needs vary greatly for athletes a general rule of thumb is to aim to drink ~3-8 ounces of fluid every 15-20 minutes of activity. Drinking a big sip of water or sports drink is equivalent to approximately 1 ounce of fluid. 
• Electrolyte Replacement: The need for electrolyte replacement will vary from child to child, their sweat volume, and weather conditions. If needed, recommend electrolyte replacement drinks containing sodium, potassium, and magnesium to help maintain hydration and prevent electrolyte imbalances. A general rule of thumb is if an athlete will be participating in 60 minutes or more of intense activity, have multiple games in the same day, or if it is hot and humid outside, they should consider a sports drink for hydration.

Post-Game Recovery:

• Balanced Recovery Meal: Encourage parents to provide a balanced meal or snack within 30-60 minutes after soccer activities to support muscle recovery and replenish energy stores. A combination of carbohydrates, protein, and healthy fats is ideal. Examples include a turkey and avocado wrap, burrito bowl, pasta with meat sauce, Greek yogurt with granola and fruit, or a smoothie made with spinach, banana, protein powder, peanut butter and jelly sandwich, cottage cheese with fruit, or a bagel with nut butter/honey and banana slices. Chocolate milk is also a quick and easy post-workout recovery drink that would meet their fluid, protein, and carbohydrate needs.  
• Hydration: Reiterate the importance of post-game hydration. Encourage their child to continue drinking water to replace fluids lost through sweat during the game. Adequate hydration supports recovery and helps prevent muscle cramps and fatigue.

Additional Tips:

• Avoid Fad Diets: Caution parents against restrictive fad diets such as intermittent fasting or keto, as these may not meet the increased energy and nutrient needs of young athletes. Emphasize the importance of a balanced diet that includes a variety of nutrient-dense foods from all food groups.
• Don’t be afraid of carbs! Young athletes NEED carbs for energy and recovery. Do not restrict their carbohydrate intake.

For more details about sports nutrition, check out the Exam Room Nutrition Podcast Episode 32 | Game on: Nutrition Tips for Athletes. https://podcasts.apple.com/us/podcast/32-game-on-nutrition-tips-for-athletes/id1696017800?i=1000644395246