As an athlete, what you eat and how you take care of your body will be a direct result of your performance on the court. If you don't give your body what it needs in order to function properly, your body will not have the energy and strength to do what you want it to.

Game Day Recommendations


Make sure to eat a good healthy meal.

At BUA you may end up having an early game. Your body cannot function without the energy to do so. Some kids believe that they should load up on carbohydrates in order to boost energy, while others prefer to skip a meal, hoping that a lighter feeling will increase their speed and agility. In truth, neither is a good practice. Kids should eat a healthy, low-fat meal consisting of carbohydrates and protein, at least two hours before game time. Eating right before activity can decrease energy levels since the body is busy trying to digest the meal, but skipping meals can leave kids feeling depleted, which is sure to have a negative impact on their playing ability (and health). Choosing healthful foods a few hours before a big game and then supplementing with small snacks is the best plan, with a nutritionally packed meal planned for after the game in order to replenish the body’s lost nutrients.

A Balanced Diet for Student Athletes

A healthy diet for all kids should be varied so that they get a wide range of nutrients. Kids who are active may feel unable to perform at their best if they are not getting adequate amounts of healthy foods, so parents should strive to see that their kids eat an assortment of different foods throughout the day. Typically, kids snack between meals, which is not only acceptable, but recommended, as long as the snacks are chosen with the same level of care given to meals. Components of a healthy diet include:


  • Vitamins and Minerals: Providing kids with a diet rich in fruits and vegetables, especially those that are brightly colored, will help assure that they get adequate vitamins and minerals. Spinach, peppers, squash, and carrots are good choices, and when teamed with a nice assortment of fruits such as blueberries, strawberries, bananas, and citrus fruits, it makes it easy for kids to fill up on good-for-them foods. Calcium and iron are important minerals for active, growing kids, so encouraging the consumption of milk, yoghurt, cheese, and green, leafy veggies for calcium and lean red meat, chicken, tuna, and whole, fortified grains for iron will help kids to stay energised throughout their activities.
  • Protein: In order to build muscle, there must be adequate protein in a child’s diet. Protein can be found in meat, eggs, poultry, nuts and nut butters, and in soy products. While kids should have some protein in each of their meals, more is not necessarily better. Too much protein can lead to calcium depletion, but when serving sizes are kept in check, protein is great for sports-minded kids.
  • Carbohydrates: Popular diets of the past several years have given carbohydrates a bad name, but when chosen wisely, carbs provide fuel for the body. Processed carbohydrates such as those found in white bread, white rice, or sugar are not nutritionally sound, but brown rice and whole grain breads, cereals, and pastas are great for giving kids the energy that they need to do well in sports. As with all things, moderation is key – there is no need to “carb up” in advance of a practice or game.



Hydration!

Mild dehydration can have kids stalling out during a game, so parents need to encourage kids to stay properly hydrated before, during, and after active play. The recommendation is that kids drink about 240 milliliters of water every 20-30 minutes during activity. Of course, this amount may need to be adjusted up in hot weather or during particularly rigorous workouts.

“Energy Drinks” and other
Nutrition Fads

Sports drinks and other specialty foods and snacks are marketed on the notion that they will boost athletic performance. Student athletes may be tempted to buy into the hype and believe that they need to purchase these items in order to perform at their best, but in reality, a well balanced diet rich in nutrients is a better choice. Fortunately, if kids are not indulging in empty calories or diets loaded with sugary foods that have their blood sugar levels fluctuating wildly, most will be able to listen to their bodies’ hunger cues in order to gauge the amount of food that they need.

Nutrition for the
Female Athlete


The daily requirement of iron for girls is 18 mg. Most girls don't take that much in. And excessive sweating can further exacerbate irion loss. Iron deficiency or inadequate iron stores can occur without anemia and this is common in young female athletes. Training causes the fluid in the blood to increase. Iron-rich foods, dietary supplements, and vitamin C (which helps absorb iron) can improve performance. Caffeine intake blocks iron uptake.

Female teens, especially those competing in dance, ballet and gymnastics, where performance improves -- up to a point -- in relation to weight loss, should be aware of the risks of developing various eating disorders. Female athletes come in all shapes and sizes due to bone structure and body type which means there is no specific body image in which a female athlete should look. Girls not consciously aware of the importance of balancing athletic goals with health needs, particularly bone mass that is continuing to build, sometimes take their quest for fitness too far. They limit caloric intake through anorexia or bulimia, thereby putting themselves at risk for low estrogen. Teen girls should learn about these serious health risks, which can also result in an eventual decline in performance.