Dealing with nutritional information overload

By Sean Rooney on June 1, 2018.

As a Sport Dietitian with Alberta Sport Development Centre I often get questions from parents when I discuss sport nutrition with teams. There is so much nutrition information out there that at times parents can feel overwhelmed trying to understand what is recommended and what is not. Here is my response to a couple questions that I typically get asked.

What should my athlete eat prior to competing? Eating before activity helps your young athlete have energy to compete. Aim to eat a meal two to three hours before an event to allow time for digestion so that your athlete feels comfortable. Meals that are high in carbohydrates and have a small amount of lean protein are ideal. Avoid high fat or deep fried food options which do not digest quickly and are a poor source of energy. Also be sure to include fluids such as water, milk or 100 per cent juice to ensure your athlete is well hydrated. Some meal ideas include:

— Oatmeal or whole grain cereal with milk, and glass of 100 per cent juice,

— Whole grain toast with peanut butter, orange and a glass of milk,

— Pasta with tomato or lean meat sauce, applesauce and glass of milk,

— Lean turkey or ham sandwich on whole grain bread, carrot sticks, glass of milk or water.

If there isn’t time for a meal, be sure your child has a snack before their event. Snacks that provide great pre-game fuel include fruit, yogurt, low-fat muffin, applesauce, half a sandwich with peanut butter or lean meat, whole grain crackers, dried fruit, granola bars or a smoothie.

There is some hype on the benefits of vitamin water or energy drinks. Should athletes be consuming these drinks or just plain water throughout competition? Water is always a must for athletes throughout competitions. Young athletes should always reach for water before competing, during activity and after competing to stay hydrated.

Sports drinks (such as Gatorade and Powerade) contain water, carbohydrates and electrolytes (sodium and potassium). They are designed to help replace fluids, energy and electrolytes that athletes lose in sweat. Athletes only need a sports drink when sweating a lot during intense activity that is continuous and lasts more than one hour.

Vitaminized water is often promoted as a healthier water but should not be mistaken for sports drinks. These drinks are water with vitamins added and some also contain sugar or sugar substitutes or added herbs. There may be a risk of getting too many random vitamins if you drink them regularly. They can also cause stomach upset during activity. Stick with regular water for hydration.

Energy drinks (such as Red Bull) are often mistaken for sports drinks. They are marketed to stimulate energy and improve alertness. While ingredients vary they typically contain carbonated water, caffeine, taurine, carbohydrates, vitamins and herbals such as ginseng or ginkgo biloba. They only provide a short term perceived energy boost and the caffeine content is usually too high for children and adolescents. They may also be too high in sugar for use during exercise and are not designed to replace electrolytes. Excess intakes of these drinks can cause nervousness, anxiety, jitteriness, stomach upset, rapid heart rate and insomnia. Energy drinks are not a healthy drink choice and are not recommended for athletes, especially young athletes. The best way for an athlete to ensure they have energy to compete is to make sure they are eating well, drinking enough fluids, getting enough sleep, including enough recovery time and following a good training plan.

Bottom line? It is important for athletes to stay hydrated to be on top of their game. Help your child drink plenty of healthy fluids such as water, milk and 100 per cent juice throughout the day. During competition always have water available. If choosing a sports drink be sure to read the label and consider if the situation will benefit from using one.