5 Tips for Fueling Your Little Athlete!

Let’s talk about fuel; specifically fueling our bodies. Just like a car runs on gas, we run on the food that we eat!

Are there days when your child gets home from practice dizzy or groggy? Or you are in a hurry to get them to and from practice and as you drop them off, you realize that they have not had anything to eat in 5 hours? We are going to talk about ways to prevent those “slumps” and how nutrition plays a role. 

Fueling before, during, and after a practice/competition are important to be able to get the most out of your child’s workout and aid their bodies to recover properly. Let’s talk about 5 tips to properly fuel for workouts:

1. Eat Before

Properly fueling before a workout is a must to give your child’s body energy to do its best work! Always ask your child when the last time they ate was. If it has been more than 3 hours since their last meal, give them a snack consisting of mostly carbohydrates within one hour of practice. Some great options are animal crackers, raisins, a piece of fruit, Chewy granola bars, or dry cereal such as Cheerios. *Tip: always keep a few snacks in your car just in case!

2. Eat During, if needed

Monitor your child’s workouts or competition days. If they are constantly moving for more than 45 minutes, give them some fuel! Just like a snack before, keep some high carbohydrate options on hand for them to snack on such as dried fruit, orange/apple slices, granola bars, or applesauce. *Tip: aim for those snacks that have high water content to make sure they are staying hydrated during their workouts such as fruit. 

3. Eat After

Consuming foods high in protein and carbohydrates after practice help our muscles recover! Encourage your child to eat something within an hour after practice. Some great options are a piece of fruit and peanut butter, yogurt with granola or berries, chocolate milk, whole wheat toast with peanut butter, or trail mix.

4. Hydration is Key

Always make sure your child has a water bottle handy! I always tell parents that this is a good thing to splurge on. The more your child loves their water bottle, the more they will use it! Depending on the size of the bottle, aim to consume one bottle before, one bottle during, and one bottle after workouts to ensure proper hydration.

5. Be Creative and Have Fun! 

This is a great time for you and your child to have fun and get creative in creating snacks before, during, or after events. The more involved your child is with their fueling techniques, the more they realize how important it is for them.

Always remember that everyone’s body is different and what works for one person, might not work for another. If you have any specific questions about you or your child, consult with a Registered Dietitian! 

You can check out the full article here! https://www.mmelitegymnastics.com/single-post/2017/11/13/Food-is-Fuel