All of us who have school-aged kids participating in sports should be thankful that our youngsters are choosing an active lifestyle. Obesity and diabetes are the fastest growing health concerns of not only teens but also of grade school children. There has been a huge push in this country in the last few years of getting a basic "three Rs" education for all public school children at the expense of physical fitness. At the same time, we have seen computers become a middle income household standard, with software designed for kids as young as two years of age. Life can be overscheduled leaving less time for out of doors activities, so kids have less and less opportunity to do what kids do best—play!

While we should all get a big pat on the back for juggling the family schedule and providing taxi service to get our kids to games and practices, there is often a lack of optimal nutrition to keep our young athletes performing at their best. Some of the challenges of good nutrition are finding the time to prepare good food and thinking ahead to offer meals at the right time. Another concern many parents voice is wondering when and what to offer to provide fuel when it is most needed. Below are some basic concepts that should take the mystery away from optimal sports nutrition for the growing child.

What to eat?

·	Complex carbohydrates: These are the foundation to a healthy diet for the active individual. The best choices are whole grains and lots of fruits and vegetables.
·	Proteins: A small amount of protein combined with a grain and a fruit or veggie will help sustain a meal so that fuels remain available for the end of practice or the second half of the game.
·	"Good" Fats: Fats such as mono- or polyunsaturated fats found in seeds, nuts, and vegetable oils also sustain a meal as well as provide lubrication for joints, elasticity for tendons, and building blocks for hormones. Fats to be sure to include are Omega 3 oils from fish and flax seeds. These oils are anti-inflammatory and contribute to healing of muscle tissues. Hormone free saturated fats from red meat and dairy are also good to include for their blood and bone building properties.

What 'not' to eat?

·	Refined ("simple") carbohydrates: Avoid refined carbs such as white breads, cookies, donuts, sodas, and fruit juices which are vitamin-poor and raise the blood sugar too quickly and for too short of a time.
·	"Bad" Fats: Fats to avoid are those cooked at a high heat (deep fat fried foods), hydrogenated oils, and trans-fatty acids. These fats will contribute to lipid peroxidation which can damage tissues.
·	Stimulants: Colas, black tea, coffee, and other caffeinated beverages provide short bursts of energy that quickly burns out. Many popular "energy" drinks have caffeine and refined corn syrup, so read the label. Kids who drink caffeinated beverages before sports activities have less ability to concentrate and focus on the game.

When to eat?

·	2 – 3 hours before the game or practice: A full, balanced meal may be eaten. Carbohydrates from this meal will be stored as glycogen in the muscles for release on demand during play.
·	1 hour before the game or practice: a light balanced snack can be eaten if needed due to scheduling challenges.
·	0 – 1 hour before the game or practice: DO NOT EAT; this food can not be digested quickly enough to do any good.
·	Post game/practice: Snack within 1 hour. This is a very important replenishing meal which helps the young athlete recover spent stores and assures for optimal growth and development.

Supplements, what are they good for?

·	Multi-vitamin: Optimally, our kids should eat five servings of fresh organic fruits and veggies a day and meet all their vitamin needs. Vitamins should never be an alternative to whole foods but can help fill the gaps. If your child is sick often or is prone to injuries, a multivitamin may give them the added support they need.
·	Calcium-magnesium: for kids who are prone to injuries or who have leg cramps at night.
·	0 – 1 hour before the game or practice: DO NOT EAT; this food can not be digested quickly enough to do any good.
·	Post game/practice: Snack within 1 hour. This is a very important replenishing meal which helps the young athlete recover spent stores and assures for optimal growth and development.

Water:

·	How much: Take your child’s body weight, divide by 3 and multiply by ounces for a base water consumption. Add 8 ounces per hour of exercise. Juice and sodas decrease our desire for water and should be avoided or limited.
·	When: Throughout the day in small amounts for optimal absorption. A large amount prior to a game or at halftime can be very heavy in the stomach. Make sure water is available following the game or practice.
·	Electrolyte drinks: These should not replace water but can help replenish salts lost while sweating (such as post or mid-game on a hot day). Avoid drinks that have refined sugars and food coloring.

To wrap it up, keep your kids moving while they develop a positive self-image and a healthy relationship with food. For a more in-depth understanding of the above recommendations and for specific food choices and recipes, see Feeding the Young Athlete: Sports Nutrition Made Easy for Players and Parents by Cynthia Lair and Scott Murdock.