Injury prevention starts with keeping our player's bodies healthy through a proper diet. KidsHealth shares what carbohydrates, proteins, vitamins, and minerals do for our players with guidelines for when players should be eating more or less of the particular nutrient groups.

Below is some information found from the article "Feeding Your Child Athlete" by KidsHealth. The full article can be read by clicking HERE

Vitamins and minerals: Kids need a variety of vitamins and minerals. Calcium and iron are two important minerals for athletes:

• Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include low-fat dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli.
• Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains.

Protein: Protein helps build and repair muscles, and most kids get plenty of it through a balanced diet. Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products.

Carbohydrates: Carbs provide energy for the body and are an important source of fuel for a young athlete. Without carbs in their diet, kids will be running on empty. When choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.

A General Guidline of When to Eat What:

• A meal 3 to 4 hours before activity should have plenty of carbs and some protein but be low in fat. Fat takes longer to digest, which can cause an upset stomach. Carbs could include pasta, bread, fruits, and vegetables. Avoid sugary foods and drinks.
• If kids eat less than 3 hours before a game or practice, serve a lighter meal or snack that includes easy-to-digest carb-containing foods, such as fruit, crackers, or bread.
• After the game or event, experts recommend eating within 30 minutes after intense activity and again 2 hours later. The body will be rebuilding muscle and replenishing energy stores and fluids. Kids should continue to hydrate and eat a balance of lean protein and carbs.