Today we introduce you to our second guest blogger of the week! Courtney is a Registered Dietitian and the Founder/Executive Leader of Vitality Nutrition. She will be checking in regularly to educate us on all thing nutrition, specifically geared towards athlete performance. Her knowledge in this subject is incredible and we can't wait to see what information she is able to share! Have something specific you would like Courtney to discuss? Let us know in the comments, and we will make it happen.
Hockey, lacrosse, and soccer are but a few of the endless sport options for children and adolescents. Participation in sport at a young age develops skills, confidence, fitness, and good health. While sport is beneficial in many ways, young athletes are also undergoing critical periods of growth and development. Consumption of adequate fuel from meals and snacks is essential for growth and development while also supporting the energy demands of physical activity.
The timing of meals and snacks can be a challenge when active youngsters are managing school, homework, and family life in addition to the commitments of training, practice, and competition. Alongside three nutritionally balanced meals, snacks provide the extra energy young athletes need for sport performance, energy, and growth requirements. Packing portable nutritious snacks and fluids should be a habitual routine for every young athlete to maximize training and competition sessions.
Young athletes should be arriving at the practice or game with enough stored energy to serve them through its duration. While most of this energy comes from balanced meals eaten prior to exercise, planning for pre-event snacks is essential as snacks provide the energy needed to optimize physical performance and improve mental focus for technique and skill execution on the field, ice, or court.
Pre-event snacks should be items that are easily digested so that the athlete isn't feeling overly "full" but at the same time feels energized and is not distracted by hunger. If the athlete eats too much and/or too close to the session, they may experience consequences such as cramps or sluggish muscles. This occurs when energy and blood are drawn to the digestive system to process the calories consumed rather than to exercising muscles. Most athletes will eat anywhere between 2 to 4 hours before their session to allow enough time to partially digest their meal. Many young athletes will benefit from a pre-event "top-up" snack within the hour before their game, practice, or competition.
Carbohydrate foods digest the fastest and come from vegetables and fruit, grain products, crackers, dried fruit, and some energy bars. Pre-event snacks should be focused in carbohydrate.
Protein-rich foods are digested more slowly than carbohydrates and sustain energy during a long event. Greek yogurt, protein powder, cottage cheese, lean meat, and eggs are examples of higher protein choices. If your only protein choice is a higher fat food (eg. peanut butter, nuts, seeds, and cheese), use only a small amount prior to exercise. The closer the snack is to the exercise bout, the less protein it should contain due to protein's slower digestion rate.
Fat is digested very slowly. Before most training and competition situations, lower fat choices are best as too much dietary fat immediately prior to exercise can cause discomfort. French fries, chips, breaded chicken or fish, hot dogs, cheese, oils and butter, peanut butter, nuts, seeds, and chocolate are higher fat choices that may cause discomfort during exercise.
Involving children in the process of grocery shopping, snack selection, and packing lunches and snacks may increase the likelihood that they actually consume the fuel they need.
A snack balanced with higher fibre carbohydrate choices, protein, and fat is appropriate for up to 90 minutes out as the digestive tract has more time to process a heavier snack. Consider these snacks that are rich in carbohydrate and moderate in protein and fat.
¾ cup plain or vanilla Greek yogurt topped with fresh or frozen berries and/or Kashi Go Lean cereal. Consider a sprinkle of hemp hearts or slivered almonds for extra energy and healthy fats!
If a snack is required within 60 minutes of the event, consider opting for a carbohydrate-based option with a small amount of healthy fat or protein. A lighter meal will provide energy without sitting heavy in the stomach.
Fuelling up with nourishing snacks before physical activity ensures young athletes have proper nutrition to sustain energy, focus on technique and skill execution, recover and replenish muscles, and provide the nutrients needed for growth and development. Consider collaborating with your child to appropriately plan for snacks to fuel their active lifestyle!
That's all for now! See you next time on SharkBites!
It should have been obvious that the little girl who stole her mom's digital camera to film cooking videos (with a Gordon Ramsay inspired accent!) at the age of 10 would develop a passion for food and nutrition. This passion led Courtney to pursue a Registered Dietitian designation before starting her own private practice, Vitality Nutrition. Courtney and her team partner with clients to guide, teach, and mentor them towards a style of eating that is appropriate for their unique lifestyles, instead of providing a cookie-cutter approach. In her spare time, you can find Courtney training, competing, or coaching CrossFit, listening to Podcasts, or spending time with friends and family.