Nutrition Tips for Active Kids

At Cultured Athlete, we have often waxed philosophically on the benefits of hydration when it comes to youth sports. Children who are adequately hydrated not only perform better, they are healthier in general. But there is another notion that we need to consider when it comes to getting our children prepped for a career in youth sports; nutrition.

Kids have growing bodies and minds, which means they need the right fuel in order to stay energized, healthy, and strong. This applies to the sports field as well as their everyday life, but for the purposes of our website, we will lean into how proper nutrition affects athletic performance. The thing is, getting the right nutrition doesn’t just support a child’s physical performance—it also helps with their concentration, recovery, growth, and even their mood; something that many parents will likely be extra concerned about.

As parents, we are in an excellent position. We parents play a critical role in making sure our active children are getting all the nutrients they need. Thus, whether your child is running soccer drills, practicing gymnastics, or simply spending long afternoons at the playground, understanding their nutritional needs will help them to do better, in every area of their life.

In this article, we will offer parents practical, science-backed tips to help them support their child’s health and performance through smart nutrition. We will also discuss nutrition, in general, so that parents can even use those tips to help their own diet and meet their own nutritional needs.

Understanding the Basics of Sports Nutrition

Before diving into specific foods or various meal plans for athletic kids, it’s important to understand the basic tenets of sports nutrition. At its core, sports nutrition is about:

• Fueling a child’s energy needs
• Supporting their growth and development
• Enhancing a kid’s athletic performance
• Improving the body’s recovery time
• Preventing accidental injury and fatigue

For kids, this means combining the right balance of certain nutritional elements, namely: carbohydrates, proteins, fats, vitamins, minerals, and fluids.

Carbohydrates: The Body’s Favorite Fuel

Carbohydrates are the main source of energy for the body, which makes them all-but essential for active or energetic kids. When children run, jump, bike, dance, or swim, their muscles rely on carbohydrates to perform and offer them a continual source of burnable energy. There are many carbs out there in the world and a great deal of them are snacks and things that kids already crave. That said, the best sources of carbohydrates include the following:

• Whole grain breads, pastas, and cereals
• Brown rice and quinoa
• Fruits like bananas, apples, and berries
• Starchy vegetables like sweet potatoes and corn
• Dairy products like yogurt and milk

We probably don’t need to tell most parents this, but it’s best to avoid sugary snacks and sodas when seeking out primary carb sources for your kids. These are tasty and do give a quick burst of energy but they can lead to crashes, often in the middle of physical activity. Remember, those who go up on a sugar high, must go down.

When to Focus on Carbs:

• Parents should try to include carbs in every meal and snack for your child, especially if they are highly active and engaged in sports.
• Offering kids a high-carb snack (like fruit and yogurt) 1–2 hours before practice or games will give them a good well of energy to pull from during play.
• Replenish energy with carbs after activity; a sandwich or smoothie are great, filling treats that mean they don’t have to reach for a bag of chips or something like that.

Protein: Building and Repairing Muscles

These days, every health expert, dietician, and TikTokker is talking about the value of a high-protein diet; and the thing is, they are definitely on to something. Protein helps our muscles recover after workouts and for kids, it supports growth and keeps them feeling full and energized before, during, and after physical exercise. The best protein sources include:

• Lean meats like chicken and turkey
• Fish like salmon and tuna
• Eggs
• Beans and lentils
• Tofu or tempeh
• Dairy products like milk, cheese, and Greek yogurt
• Nuts and nut butters (be mindful of allergies)

Protein Timing Tips:

• It is best to include some protein in all meals and snacks, especially after hard workout days.
• After sports, pair protein with carbs (like a turkey sandwich or hummus with pita) it will help refuel and satisfy them.
• Please understand, kids don’t really need protein powders—in most cases, a well-balanced diet provides more than enough protein for health and muscle repair.

Healthy Fats: Sustained Energy and Brain Boost

While fats once had a bad reputation, modern nutritional science has revealed that they are actually necessary for a balanced diet. In fact, healthy fats are essential for children, especially those who play sports. The right kinds of fats support long-lasting energy, brain development, and hormone function. The best sources of healthy fats often include:

• Avocados
• Nuts and seeds
• Olive oil and nut oils
• Fatty fish (like salmon and sardines)
• Nut butters
• Eggs

We’re not talking about french fries, Funyuns, or fried chicken here, though. Parents should always avoid feeding their children trans fats and even saturated fats should only be served in limited quantities. For reference, these are the types of fats found in fried and heavily processed foods.

Hydration: The Forgotten Hero

You know it wouldn’t be a Cultured Athlete article if we didn’t talk about hydration. It may come as a shock to some, but children sweat just the same as adults and active kids can sweat quite a lot; often without realizing it. Staying hydrated is not only vital for reaching peak performance, it can prevent cramps and help maintain a child’s proper body temperature.

Parents should encourage water throughout the day, not just when a child is playing or at practice. This means getting a nice-sized water bottle that can hold enough for adequate hydration. Any activities over an hour means you might want to consider adding electrolytes into the mix, but beware of sugary sports drinks like Gatorade, especially for shorter sessions. Want to know why you always see orange slices at soccer games? That’s because fruits like oranges, watermelon, and cucumbers have high water content, making them perfect hydration snacks.

Signs of Dehydration:

If your child has a headache, seems dizzy, irritable, or highly fatigued, they might be hydrated. Other symptoms include, dry mouth and dark-colored urine. If this occurs, seek medical help and make sure to get them hydrated ASAP, but take it slow. Make them take small, measured sips.

Vitamins and Minerals: Small but Mighty

Micronutrients like iron, calcium, and vitamin D are essential vitamins for a child’s growth as well as their sports performance. Here’s what parents need to watch out for in regards to those particular nutrients:

Iron:

• Iron supports the transport of oxygen in the blood and it is vital for improving endurance.
• Iron can be found in: red meat, beans, spinach, and many iron-fortified cereals.
• Vitamin C (like from oranges or tomatoes) is a helpful addition when trying to up one’s iron as it helps with iron absorption.

Calcium and Vitamin D:

• Calcium, as many of us know, helps support strong bones; or at least, the “Got Milk” people always seem to say it does. Nevertheless, strong bones mean that bone injuries are less likely.
• Calcium can be found in: dairy, leafy greens, fortified plant milks, eggs, and can even be absorbed through exposure to sunlight.

Magnesium, Potassium, and Zinc:

• Magnesium is an excellent way to support muscle function and recovery.
• This vital micronutrient can be found in: bananas, nuts, seeds, whole grains, and legumes.

If your child has any dietary restrictions, such as being vegetarian, vegan, or lactose-free, you will want to consult with your pediatrician. They can give good advice about to supplement your child’s intake of certain vital nutrients and compounds.

Pre-Game Meals: Fuel Up the Right Way

When your child is getting ready for practice or a big game, you’re going to want to make sure they eat the right things and at the right time. Remember, eating the right food before an activity is like putting gas in a car—the quality and timing of that fill-up determines how well your child performs.

Ideal Timing:

• 2–3 hours before: You’re going to want to make sure they eat a full meal with carbs, protein, and the right amount of good fat.
• 1 hour before: You can give them a small snack, something with easily digestible carbs that they can turn into energy right away.
• Pro-Tip: Always avoid giving your kids any greasy, spicy, or sugary foods right before they engage in physical activity.

Post-Game Recovery: Replenish, Rebuild, Rehydrate

After intense activity, your child’s body is going to need some help recovering; this is where parents with a knowledge of proper nutrition can be particularly effective.

Within 30–60 Minutes:

• Offer your child a mix of carbs and protein to help refuel muscles and spent energy reserves.
• As for the rest of the day, continue offering balanced meals that will help support a full physical and mental recovery. Make sure they get enough hydration and enough sleep!

Smart Snacking: Keep Energy Steady

Active kids are snackers. They tend to burn through energy quickly, so healthy snacks are an essential piece of the nutritional toolkit. Instead of vending machine fare, think “mini-meals” that balance carbs, protein, and fats. Some good snack combos include:

• Apple slices with almond butter
• Trail mix (nuts, dried fruit, whole grain cereal)
• Hard-boiled eggs and whole grain crackers
• String cheese and grapes
• Cottage cheese with pineapple

A good tip is to pack snacks in lunch boxes, sports bags, or backpacks so that your kids always have fuel on hand.

Cultured Athlete Says..

As you can see, sports and nutrition go hand-in-hand in more ways than some parents realize. As we go about our day, taking them to practice, school, meets, and every other thing, we often lose sight of the nutritional elements they need. e find snacks along the way, things that are easier for them to enjoy and us to prepare; but that isn’t the right way and most of us know it. The trick is to use those eating opportunities to feed them the right blend of fats, carbs, proteins, and nutrients. We are supporting their growth and fueling their performance; both are important in their own way. Giving our kids a nutritional boost is the way to se them up for a lifetime of athletic prowess and good health.