Organized youth sports are more prevalent now than ever with an estimated 30 to 40 million youth participating in some capacity. Sports nutrition is a very specific area of nutrition, geared for the increased needs of active people. Because children and teens have different nutritional needs than adults, it is crucial to know the precise types of fuel and when to eat or drink around activity to help them succeed. Here are some basic sports nutrition tips on what and when to eat to help children and adolescents perform at their best.

1. Caloric needs for active boys between the ages of 9-18 range from 2000-3800 calories per day. For active females, the appropriate calorie ranges are between 1700-2800 calories per day. To ensure these needs are being met, always begin the day off with breakfast and encourage your child to eat small frequent meals throughout the day, packing snacks such as granola bars, pieces of fruit, graham crackers, trail mix, or dried fruit in his/her back pack.

2. Hydration is critical for top performance. The surface-to-mass ratio in children is much greater than adults. For this reason, as well as the fact that children produce more body heat, sweat less, and are not as quick to acclimatize to the heat as adults makes good hydration practices essential. Therefore, first thing in the morning, provide your child with fluids such as a fruit smoothie, 100% fruit juice, hot chocolate or low-fat milk. Also, encourage your son or daughter to carry a water bottle with them at school every day. Lastly, remind him/her to always stop at the water fountain to take a sip in between classes, and drink extra fluids at lunch to help them prepare for afternoon practice. If you child's practice/game is longer than one hour, provide her with a sports drink such as Gatorade to replenish the electrolytes she will be losing in her sweat at practice or during the game.

3. Carbohydrates are the main source of energy your child's body needs for exercise. Provide foods such as whole grains, fruits, vegetables, rice, pasta, potatoes, and low-fat dairy in their meals to adequately fuel their muscles.

4. Nutrients of utmost importance for active children and adolescents are Calcium, Vitamin D, and Iron. Bone health throughout the lifespan relies on calcium and vitamin D intake and physical activity during childhood and adolescence. Iron stores can become depleted in active youth, and this results in fatigue and increased risk of injury. Therefore, eating foods high in these nutrients is critical. Aim for calcium rich foods such as milk, yogurt, cheese, green leafy vegetables, beans, and whole grains. Vitamin D helps with calcium absorption, and found in eggs, salmon, dairy, fortified orange juice and cereals. Iron is found in meat, fish, and poultry, and in lower amounts in dried fruits, beans, and fortified cereals.

5. Timing of meals around practice and competition will give your child the fuel he needs to stay energized. Therefore, make a plan with your child about what he will eat before a game or practice. This meal should be high in carbohydrates and low in fat and fiber to allow for maximal digestion and absorption. Ideas include a peanut and jelly sandwich, granola bar, cereal, crackers and cheese, oranges, bananas, bagels, pretzels, or dried fruits. As it gets closer to start time, stick with fluids such as sports drinks to provide the carbohydrates your child needs. Additionally, fluids empty out of your stomach faster, so this will be helpful to those who cannot tolerate food items before practice or games.

6. Post-event fueling is the most important time for your child's body to recover and replenish what was used in exercise. Within 30 minutes of completion of exercise, provide your child with foods high in protein and carbohydrate. Milk, chocolate milk, yogurt, a turkey sandwich, cheese and crackers, sports bars, fruit smoothies made with milk or soy milk, and peanut butter and jelly sandwiches are all good post-competition or practice foods. Also, remember to rehydrate after practice, drinking approximately 16 oz of fluids for every 1 pound your child loses during practice in sweat.

For more individualized nutrition plans for your active child, contact Kim Tirapelle at kimtirapelle@gmail.com.