Q: My son is an athlete. How does his diet affect his performance?

Ask Our Expert about Nutrition for Young Athletes

• My son is an athlete. How does his diet affect his performance?
• What kinds of foods are most effective?
• What should he eat before an event?
• What about supplements?

Q: My son is an athlete. How does his diet affect his performance?

A: Diet is one part of a successful formula for athletes of all ages; weight training and cardiovascular exercise are the other parts. Some foods will help increase your child's speed, agility, strength and endurance, while others will slow him down. It's important to have the proper balance of carbohydrates, fats and proteins to build muscle, maintain tissue and refuel the liver after exercise. If your child doesn't eat the right foods or take in enough calories, his energy will be zapped, he may not feel well and his athletic performance may suffer. Over time, this can even affect your child's growth.

Q: What kinds of foods are most effective?

A: Your child should eat a wide variety of fruits and vegetables. If he's trying to build strength and increase muscle mass, he'll need extra protein along with exercise. Lean meats and dairy are good protein sources. He'll also need protein to keep his muscles from being depleted as his weight changes. It's important for him to get enough vitamins and minerals too. A standard multivitamin (half an adult dose for children under 12) is a good idea for someone in training. Don't take extra vitamins.

Q: What should he eat before an event?

A: Some children are too nervous to eat before an event, but research shows that eating prior to exercise improves performance. A car can't run on an empty gas tank, and neither can your child's body. It's best for him to eat one-to-three hours before an event or workout to refresh and refuel his energy. Stick with something familiar rather than trying something new. A low-fat, low-fiber, moderate-protein, high-carbohydrate snack or meal will give your child quick energy. Good choices: a peanut-butter-and-jelly or turkey-and-cheese sandwich. Have your child keep snacks like granola bars, trail mix or peanut butter crackers in his locker or sports bag.

Sports bars usually have a good balance of protein, fat and carbohydrates to build up muscle stores before or right after a workout. (Look for one with 25-40 grams of carbohydrates, 15 grams of protein and a fat content of less than 3 grams per 100 kilocalories.) Be sure he drinks plenty of fluids before, during and after an event.

Sports drinks, while high in sugar, contain carbohydrates and electrolytes that help prevent dehydration. Drinking 1.5-4 cups of sports drinks per hour (more with heavy fluid loss) is adequate to maintain endurance. However, sports drinks should be limited to intense practices or games, not recreational activities, and such drinks do tend to be high in calories. An alternative: water, which also will offer adequate hydration.

Have your child stay away from something heavy like a cheeseburger, which will slow his down and can cause stomach discomfort, or candy, which will cause his blood sugar to rise quickly, then crash.

Q: What about supplements?

A: Your child should stay clear of anabolic steroids and supplements like creatine, DHEA (dehydroepiandrosterone), andro (androstenedione) and stimulants like ephedra and caffeine. Even though many of these products are available in health food and grocery stores, they can harm your child's body and hurt his growth, especially when used incorrectly or in excess. They are unsafe, unproven and unregulated, and contain inconsistent levels of ingredients. Many of these substances also are banned in competition.

Talk to a health care professional about any products your child is considering. He can evaluate the product for your child's needs, especially if he takes other medications.

Your child's best bet: rely on diet, at least eight hours of sleep and exercise.

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