1 Goal Keeper School

All children need to eat balanced meals and have a healthy diet.
But should that balance change if your child is part of a sports team? Maybe.

Your child needs to eat the right mix of  foods to support that higher level of activity,  but that mix might not be too different than what  is considered a healthy diet.

Eating for sports should be an extension of healthy eating for life.

In my opinion, there are too many sports energy bars and energy drinks
marketed to athletes. In general, most young athletes do not need these
products to meet their energy needs. These products don’t have magic
ingredients that will improve a child’s sports performance…   So don’t be fooled by the adverts.

However, they can come in handy if your child doesn’t have time for a healthy meal or snack… but so can a Banana. Bananas contain three natural sugars.. sucrose, fructose and glucose combined with fibre. A banana gives an instant, sustained and substantial boost of energy. A proven fact is that just two bananas provide enough energy for a strenuous 90 minute workout.

So, what are the nutritional needs of young athletes?

Naturally, different foods have different combinations of nutrients.
It’s important to vary your child’s meals and snacks as much as possible and it’s a good idea to make sure that your child is getting the following nutrients:

Vitamins and Minerals

Your child needs a variety of vitamins and minerals. Brightly coloured foods such as spinach, carrots, squash, and peppers tend to be packed with them.

Calcium and Iron

It’s especially important your child gets plenty of calcium and iron.
Calcium helps your child build healthy bones which are important, especially if your child breaks a bone or gets a stress fracture.
Calcium-rich foods include: dairy products like milk, yoghurt, and cheese,as well as leafy
green vegetables, such as broccoli.

Iron

Iron helps carry oxygen to the different body parts that need it.
Iron-rich foods include:  red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.

Protein

Protein can help build your child’s muscles (along with regular training and exercise).
But there’s no need to overload on protein because too much of it can lead to dehydration and calcium loss.
Protein-rich foods include: fish, lean red meat and poultry, dairy products, nuts (beware allergies), soy products, and peanut butter (allergies again).

Carbohydrates

Carbohydrates provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of carbohydrates or carbs as they’re often called. But for a young athlete, carbohydrates are an important source of fuel. There’s no need for your child to do any carb loading or eat a lot of carbs in advance of a big game, but without some of these foods in your child’s diet, he or she will be running on empty.
When you’re choosing carbohydrates, look for whole-grain foods that are less processed and high in fibre. Things like pasta, brown rice, whole-grain bread, and cereal are ideal.
(Fibre helps lower cholesterol and may help prevent diabetes and heart disease).

It’s a good idea to pack your child’s meals with natural foods as much as possible. Natural foods such as whole-wheat breads and baked potatoes are more wholesome choices than heavily processed foods, like white breads and crisps. Usually the less processed the food, the more nutritious it is. Choose products with ingredients such as whole wheat or oats, rather than white flour.

Encourage your child to pick up a piece of fruit, rather than a fruit drink, which may have added sugar. Remember, if your child is eating healthy, well-balanced meals and snacks, they are probably getting the nutrients that he or she needs to perform well in sports.