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Here’s a fact: young footballers can have all the skills in the world but without the proper nutritional support, they won’t be as fit as they could be and their performances will suffer.
They won’t be able to train as hard or as long, so won’t improve their play, and during games run the risk of getting tired.
How they perform during games and training depends on what they eat and drink before, during and after each match or session. If they eat and drink the right stuff, they will improve. Follow my advice and they’ll be a bundle of energy out on the pitch!
First off, let’s look at the essential nutrients young footballers need to be eating, and the foods they’re found in.
Footballers need increased energy to gain that extra edge, and that’s most commonly found in carbohydrate. Now, in a healthy diet, 55-60% of it should come from carbohydrate, but for footballers, it’s even higher - as much as 70%!
Of course, players need other nutrients too and it’s not easy to get the perfect intake of carbohydrate from eating a regular three meals a day. The way to do it is by snacking - snacks play a crucial role in a player’s diet, especially if eaten immediately after training or a match. That’s when the energy stores in the muscles which have just been working are best refuelled.
Snack Attack! These snacks are high in carbohydrate but low in fat
Banana, jam or honey sandwiches
Muesli bars or sweetened popcorn
Fruit cake, currant buns, scones, American muffins
Crumpets, bagels, English muffins, scotch pancakes
Pop Tarts, rusks and cereal
Jelly cubes
Jaffa cakes, wine gums, jelly babies
Low fat rice pudding, bread pudding
Yoghurts and milkshakes
Fruit and dried fruit
When you play a sport, you make sure you have the equipment you need, like your glove for baseball, shin guards for football, and high-top trainers for basketball. You couldn't play the game very well without this gear. But how do you help your game from the inside out?
You shouldn't go swallowing a pair of shin guards, that's for sure! But you should consider swallowing some healthy food packed with the nutrients you need. The right foods and drinks can help you be a better athlete.
Professional athletes know this is true. In fact, many professional teams employ dietitians and nutritionists - people who know a lot about healthy eating - to help players choose the best foods. Read on to learn how kid athletes can use nutrition to their advantage, just like the pros.
Covering the Bases
All kids need to eat a variety of healthy foods, and athletes are no different. Everybody needs foods that include:
protein (found in meat, eggs, and dairy foods)
carbohydrates (grains like wheat bread)
vitamins (as found in fruits and vegetables, for instance) and minerals like calcium (found in dairy products)
Kids need some fat, too, but that's not usually difficult to get. It's found in meats, cheeses, nuts, oils, and butter, just to name a few.
Consuming Calories at a Clip
So what makes athletes different when it comes to eating? The main thing is that athletes may need more food. Why? They burn more calories by practicing and playing so much.
School-age kids (ages 6 to 12) generally need between 1,600 and 2,500 calories a day. An athlete who is more active than a typical active kid might need to eat more. Calorie needs go up during puberty, so that can make a difference, too.
But each kid is different. It's important to consider how much time you actually spend being active and training for your sport. Attending a soccer practice can be an intense or light workout, depending on a variety of factors. Do you practice 2 hours a week or 12? It will make a difference.
If you're interested, your mom or dad can help you keep a food journal for a few days to get an idea of how much you're eating and if you're getting the nutrients you need. Usually, though, kids do fine just eating a balanced diet of healthy meals and snacks. If you're concerned about your weight or your diet, you might want to talk with your doctor or a dietitian, who specializes in helping athletes.
Calcium and Iron
Calcium and iron are two important nutrients for kids - especially athletes. Calcium builds strong bones, which are less likely to break under the stress and strain of heavy activity. You'll find calcium in dairy products, like milk, yogurt, and cheese. Other good sources include dark, green leafy vegetables and calcium-fortified products, like orange juice.
It's important to include iron-rich foods in your diet, such as meat, eggs, and dried fruit. Without enough iron, kids might get tired more easily. Girls who have gotten their periods lose some iron every month through their menstrual flow and active kids lose iron through their sweat - weird!
Kid Athletes Don't Diet
It's not usually healthy for kids to go on diets - to lose or gain weight. Coaches or teammates who say you have to go on a diet are probably giving you bad advice. Talk these issues over with your mom or dad and your doctor, if necessary.
Some sports emphasize large or small body sizes, but kids can play sports like gymnastics or football without going to extremes to lose or gain weight. In fact, because kids are still growing it's important to let your body grow to the height it was meant to be and dieting can jeopardize that if it's not healthy.
Some strategies, such as high-protein diets or protein supplements, can cause serious problems, like kidney damage. Using steroids, an illegal drug, is another dangerous way to gain weight. Kids and adults should steer clear of those. Skipping meals, eliminating certain food groups, or going on fasts (not eating at all or eating very little) also can be harmful to kids.
Being busy can make it difficult to eat regular meals, so talk with your mom or dad about how to handle meals when you're at practice or a game. When you can, try to eat dinners at home. Research shows kids eat healthier when they regularly share meals with their families.
Bring on the Liquids
You've probably seen athletes drinking water when there is a break in the action. That's because athletes need water before, during, and after exercise. When people sweat, they lose water through their skin. Sweating cools the body down, but if you lose too much water this way, you could get dehydrated.
If you get dehydrated you won't feel well or perform well. Serious dehydration can make you sick enough that you'd need to go to the emergency department for treatment.
Drinking before, during, and after exercising (or an event) is the best way to stay hydrated. Don't wait until you're thirsty. Water is the best choice. Fruit juice mixed with water is another refreshing drink. But avoid gas drinks, especially caffeinated ones.
A sports drink is OK once in a while, but remember that these drinks have a lot of sugar and calories. Water is still the best drink for your body and it contains no calories.
Time to Practice or Compete
When it's time to practice or play, you'll get energy from the foods you've been eating all week. But it's still a good idea to eat well on that day. If you're going to eat a meal, have it 1 1/2 to 3 hours before training or a match. If you have a full stomach, your body will need to spend energy digesting food, leaving less for you to use in your match or training.
But you don't want to be hungry either. Bring a snack, especially for long training sessions, competitions, or all-day events. Half a sandwich, fresh or dried fruit, or a small handful of nuts are all good snacks. Sports bars, or energy bars, are convenient, but they aren't necessary for athletes. You can get the same energy from healthy foods.
Avoid sugary stuff like gassy drinks or chocolate bars right before you practice or compete. You might get a little energy boost, but it will fade fast leaving you feeling drained. But eating and drinking the right stuff will help you play your best. Now, go out there and have a great season!
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