Interview: Spring sports nutrition for kids

EAU CLAIRE, Wis. (WEAU) – Hy-Vee dietitian Jena DeMoss offers some advice for spring sports nutrition to fuel little athletes.

She says to make sure they are getting all 3 of the macro nutrient groups:

Carbs: main source of energy – quick immediate energy right before practice or a game

Protein: important muscle building and repair

Healthy Fats: Sustained energy – help us through game/tournament- can help delay muscle soreness by reducing inflammation in your body

If you have 2 to 3 hours before game time, opt for a normal-size meal with protein, grains and a vegetable.

At the table, make sure you include protein (eggs, chicken, fish, pork, beef), a grain (rice, bread, tortillas) or starchy vegetable (potatoes, corn, beans) and a non-starchy vegetable (broccoli, cucumber, tomatoes).

Remember: It’s not just about performance on the field; it’s about building healthy habits for life! – so these are things we want to be doing anyways

If you only have 30 to 60 minutes before kickoff, a light snack that contains more simple carbs will provide quicker energy but keep it light on the fat and fiber. This allows for your body to have the energy to complete the workout, without your stomach feeling too full.

For after games or practice aim to have a meal or balanced snack with protein, carbohydrates and healthy fats within 30 to 90 minutes.

Post-workout, it’s all about the three R’s:

Refuel-Start by refueling with some healthy carbs because, during exercise, your body is using them the most.

Repair-Then, include some high-quality protein to mend those hard-working muscles

Rehydrate

Cranberry Coconut Energy Bites

All you need:

3 cups old fashioned oats

1 cup unsweetened coconut flakes

¾ cups dried cranberries

1 cup peanut butter, freshly ground

¾ cup honey

1 tbsp vanilla extract

All you do:

• Add all dry ingredients (oats, coconut flakes, cranberries) to a medium-sized bowl. Mix together with hands or a spatula.
• Add all wet ingredients (peanut butter, honey, vanilla) to the same bowl. Mix together with hands or a spatula.
• Once mixed, pinch off some of the mixture. Roll in the palm of your hand until the bite is 1- to 2-inches in diameter.
• Roll all bites until you have no mixture left. Enjoy!

Dietitian Tips: Recommended to store up to 5 days at room temperature or 1 week in the refrigerator. Perfect to pack in backpacks or sports bags for on-the-go snacking pre or post practice and games!

Recipe source: Hy-Vee dietitians

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