Sports Nutrition: Fueling Up for Competition

Dr. Bavishi, Pediatrician, Meriter Deming Way

Dr. Bavishi, Pediatrician, Meriter Deming Way

As you gear up for back-to-school, many of your children are beginning fall sports practice. It’s important to keep nutrition in mind.  Your child should be eating properly for optimal sports performance and overall health.  Below are some things to consider when preparing meals and snacks for your student athlete.

Pre-game meal: This should be eaten 2-4 hours before the activity. Avoid sugar and don’t overdo fat, protein and fiber to ease digestion. Also, be sure not to introduce new foods – stick with foods your child typically eats to avoid risk of upset stomach.

Pre-game snack: Your child should eat a snack (approximately 150 calories) 1 hour before the activity. Examples include fruit, pretzels, trail mix or granola bars.

Half-time snacks: Good options include fruit such as, orange slices, bananas, grapes, melon, strawberries and apple slices. Be sure your child stays hydrated by drinking water or sports drinks.

Post-game refueling: Your child should try to have a snack within 30 minutes after the activity to begin refueling. Provide foods that are high in carbohydrates and also include protein, such as yogurt, fruit and graham crackers.

Good luck this season!

Viren Bavishi, DO
Meriter Medical Group Pediatrician

Meriter Deming Way
2275 Deming Way
Middleton, WI

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