Written by Mark BaileyThe connection between nutrition and athletic performance is undeniable. For young athletes, the right diet can be the difference between feeling sluggish and performing at their peak.
However, it’s not just about what they should eat – it’s also about what they should avoid. Here are seven foods that your little slugger should steer clear of before hitting the field.
1. Sugary Snacks and Candies
Sugary snacks and candies might seem like an easy energy fix, but they’re a wolf in sheep’s clothing. The high sugar content can lead to a quick spike in blood glucose levels, followed by a rapid crash, leaving your athlete feeling drained just when they need energy the most.
Popular culprits include candy bars, gummy snacks, and even some granola bars that are loaded with sugar. Instead of these quick-fix snacks, opt for fruits like bananas or apples, which provide natural sugars along with fiber to help maintain steady energy levels.
2. Carbonated Drinks
Carbonated drinks are a no-go for athletes gearing up for a game. The fizz in these beverages can cause bloating and discomfort, which is the last thing any player needs while running bases or sprinting down the field. The carbonation can also lead to an upset stomach, cramps, and excessive burping.
For hydration, plain water or sports drinks with electrolytes are far superior choices. They hydrate without the added discomfort, ensuring your child stays refreshed and ready to perform.
3. Fast Food
The convenience of fast food is hard to resist, especially on a busy game day. However, the high-fat content in fast food slows down digestion, leading to feelings of sluggishness and heaviness. I remember one game where my son had a fast-food burger and fries before playing – he was slow, lethargic, and not at all himself on the field.
Instead of fast food, prepare quick and healthy meals like a turkey sandwich on whole grain bread or a grilled chicken wrap. These options provide the necessary nutrients without the detrimental effects of high-fat content.
4. High-Fiber Foods
While fiber is an essential part of a balanced diet, high-fiber foods should be avoided right before sports activities. Foods like beans, broccoli, and whole grains can cause gas and bloating, making it uncomfortable for your child to run and move freely.
Before a game, opt for low-fiber options such as white rice, lean proteins, and cooked vegetables. These foods are easier to digest and less likely to cause gastrointestinal issues during intense physical activity.
5. Dairy Products
Dairy products can be a tricky category. For some kids, dairy can cause bloating and gastrointestinal discomfort, especially if they are lactose intolerant. I once watched a game where one of the players had a pre-game yogurt and spent most of the game clutching his stomach on the sidelines.
If your child tolerates dairy well, timing is key – consuming it well before game time can help avoid any potential issues. For those who are sensitive, consider dairy-free alternatives like almond milk or lactose-free products to ensure they stay comfortable and focused.
6. Spicy Foods
Spicy foods can lead to indigestion, heartburn, and other digestive issues that can be particularly troublesome during physical exertion. The capsaicin in spicy foods stimulates digestion, which can be uncomfortable and distracting during a game.
It’s best to save the hot sauce and chili for post-game meals. Pre-game, choose mild foods like plain grilled chicken, rice, and vegetables to avoid any unwanted surprises on the field.
7. Caffeinated Beverages
Caffeine can be dehydrating and can also cause jitters and anxiety, which are not ideal before a game. While a bit of caffeine might seem like a good way to boost energy, it can lead to a quick energy crash and dehydration.
Proper hydration is crucial, so steer clear of caffeinated drinks like coffee, energy drinks, and some sodas. Instead, encourage your athlete to drink water or natural fruit juices that hydrate and provide essential vitamins and minerals.
Wrap-Up
Avoiding these foods before a game can help your young athlete maintain their energy, stay focused, and perform at their best. By making mindful food choices, you’ll be setting them up for success on the field. Have your own tips or experiences with pre-game nutrition? Share them in the comments – we’d love to hear from you!