Evolving nutrition science offers new insights into what kids should eat before and after a match or race.matimix/Getty Images
There was a time when choosing a sports day snack for young athletes felt simpler: A container of orange wedges always seemed to do the trick.
These days, it’s more complicated. While oranges remain a great source of carbs and electrolytes, an explosion of snack options makes it harder to decide what to reach for on sports days. Evolving nutrition science also offers new insights into what kids should eat before and after a match or race. Meanwhile, many of the two-thirds of Canadian kids who participate in sports may have come across nutrition advice from online influencers – which may not necessarily be based on solid evidence.
To cut through the confusion, we asked two registered dietitians for their best tips on fuelling young athletes on busy sports days: What to pack, when to serve it and what common pitfalls to avoid.
What is a good pre-sports meal, and when should one eat it?
Heather Noble, a registered dietitian based in Toronto who specializes in sports nutrition for athletes, suggests having a full meal three to four hours before a sporting event because it gives the body enough time to digest. She recommends dishes that contain the three main macronutrients – carbohydrates, protein and fats – along with fibre to boost digestion. An example would be salmon or chicken with a plate of veggies and rice.
Noble said that athletes should still eat if they are hungry closer to their event, though it’s important to understand that those three main macronutrients all digest at different speeds. Fats take the longest, so foods that are high in protein and carbohydrates but low in fat, such as eggs or oatmeal with added nuts or peanut butter, make for good snacks two hours before the activity begins. In the hour before, it’s best to stick to simple carbs (which contain little to no fibre, like bananas or strawberries) as they digest quickly and can provide a swift boost of energy.
What about after?
Foods that are high in protein and carbs, such as a peanut butter and jelly sandwich or pasta with meat sauce, are great to replenish nutrients, according to Noble. “It’s also best to eat them as soon as the match ends to kick-start your recovery,” she said.
Can meal-replacement protein bars really stand in for a meal?
Meal replacement bars are fine, said Megan Couturier, a registered dietitian based in Halifax, but they rarely contain enough nutrients to actually stand in for a full meal. An active person needs 1.5 g of protein per kilogram of body weight, and a single meal should contain about a third or quarter of that. Bars that are this nutrient-rich are hard to find. “You don’t have to avoid them altogether, but it’s important to be realistic about the nutrients they contain.”
What about snacks for sports days?
Couturier said parents should consider building a snack roster: a collection of foods that their kids enjoy, are easy to pack and eat, and are high in protein, carbs or fats. Granola bars, applesauce pouches, dried meats, nuts and crackers all do the trick.
Sometimes, sports days are so busy that pit stops at fast-food joints are the only option. Is takeout or fast food okay in a pinch?
Not all takeout spots are created equal. Athletes should opt for chains that offer balanced meals with plates of colourful foods that include lots of veggies, said Noble. She encourages parents to prioritize spots such as Chipotle, Freshii, Pita Pit and Impact Kitchen. Even sit-down chain restaurants such as Boston Pizza have hearty pastas and bowls that make for good post-game meals, she adds.
For Couturier, the important thing is to steer clear of fried or overly greasy foods on sports days. They are heavy, difficult to digest and can cause inflammation. But she acknowledges that many youth sports teams often end up at fast-food chains because they are located close to competition venues. Other times, teams are stuck eating at the venues themselves, which have things like fries, burgers and pizza on offer. “When that is the case, do your best to find grilled chicken or salads on the menus,” she said, “because places like McDonalds have healthy options, now, too.”
How important is hydration?
Couturier says that drinking lots of fluids is key on sports days. She recommends sports drinks with lots of electrolytes such as salt for before and during games or competitions, rather than newer products that brand themselves as sports drinks despite having barely any sodium or carbohydrates. “Original, full-sugar Gatorade and Poweraid definitely work best,” she said.
What common fuelling mistakes should you avoid on sports days?
“Coming in without a plan is the biggest mistake I see,” said Couturier. She tells parents to always pack more snacks than they think they will need. “Never expect that there will be nutritious food – or any food at all – available at the sports venue.”
Noble, meanwhile, encourages parents and kids to develop a routine for sports days, so that they can learn what foods work best for them. The most common mistake she sees young people make is not eating before their match at all. “When in doubt, eating something is better than having nothing and running out of energy at the end of the day.”
