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Active/Athletic Children: Nutrition, Supplements, & Meal Ideas

Ensuring that active and athletic children receive the proper nutrition is crucial for their growth, development,...

Active/Athletic Children: Nutrition, Supplements, & Meal Ideas

Ensuring that active and athletic children receive the proper nutrition is crucial for their growth, development, and performance. This article explores the types of food and nutrients they need more of, how to avoid increasing sugar intake, the potential role of supplements, and provides delicious snack and meal ideas that include fruits and vegetables.

Essential Nutrients for Active Children

1. Carbohydrates

Importance: Carbohydrates are the primary source of energy for active children. They help maintain energy levels during physical activities and support muscle function and recovery.

Sources: Whole grains (brown rice, quinoa, whole wheat bread), fruits, vegetables, legumes.

2. Proteins

Importance: Proteins are essential for muscle repair and growth, especially important for athletic children who experience muscle wear and tear.

Sources: Lean meats (chicken, turkey), fish, eggs, dairy products (milk, yogurt, cheese), beans, nuts, and seeds.

3. Healthy Fats

Importance: Fats provide long-lasting energy and are crucial for brain development and hormone production.

Sources: Avocados, nuts, seeds, olive oil, fatty fish (salmon, mackerel), olives.

4. Vitamins and Minerals

Importance: Vitamins and minerals support various bodily functions, including immune health, bone development, and energy metabolism. Key nutrients include calcium, vitamin D, iron, and B vitamins.

Sources:

  • Calcium and Vitamin D: Dairy products, fortified plant-based milks, leafy greens.
  • Iron: Lean meats, beans, lentils, spinach.
  • B Vitamins: Whole grains, eggs, dairy, meat.

5. Hydration

Importance: Proper hydration is essential for maintaining energy levels, regulating body temperature, and preventing dehydration.

Sources: Water, milk, coconut water, and naturally hydrating fruits like watermelon and oranges.

Limit/Avoid Added Sugar

Active children often require more energy, but it’s important to provide this energy without excessive sugar intake. High-sugar foods can lead to energy spikes and crashes and contribute to long-term health issues like obesity and type 2 diabetes.

Strategies:

  • Whole Fruits: Opt for whole fruits instead of fruit juices or sugary snacks. Whole fruits provide fiber, which helps better regulate blood sugar levels.
  • Natural Sweeteners: Use natural sweeteners like honey, maple syrup, or dates sparingly instead of refined sugars.
  • Read Labels: Be mindful of hidden sugars in processed foods by checking ingredient lists and nutritional labels.

Role of Supplements

While a balanced diet should provide most of the necessary nutrients, some active children may benefit from supplements, especially if they have specific dietary restrictions or increased nutritional needs.

Common Supplements:

  • Multivitamins: Can help fill nutritional gaps, especially for picky eaters or kids that are selective about what they like to eat.
  • Calcium and Vitamin D: Important for bone health, especially if the child’s diet lacks sufficient dairy or fortified plant-based alternatives.
  • Omega-3 Fatty Acids: Beneficial for brain health and reducing inflammation. Found in fish oil or algae-based supplements.
  • Iron: For children with low iron levels or those on a vegetarian/vegan diet.

Note: Always consult a healthcare provider before starting any supplements to ensure they are necessary and safe for your child.

Probiotics Can Help Nutrient Absorption

Probiotics, beneficial bacteria found in certain foods and supplements, play a crucial role in maintaining gut health and improving nutrient absorption. These microorganisms help balance the gut microbiota, which is essential for efficient digestion and optimal nutrient uptake.

1. Enhancing Digestive Enzymes: Probiotics help increase the production of digestive enzymes, aiding the breakdown of food into absorbable nutrients. For example, Lactobacillus and Bifidobacterium strains have been shown to enhance the activity of enzymes that digest carbohydrates and proteins.

2. Strengthening the Gut Barrier: A healthy gut barrier is vital for nutrient absorption and preventing harmful substances from entering the bloodstream. Probiotics can enhance the integrity of the gut lining, reducing inflammation and promoting the absorption of nutrients like calcium, iron, and magnesium.

3. Synthesizing Vitamins: Certain probiotic strains can synthesize essential vitamins, including B vitamins and vitamin K, which are crucial for energy production and blood clotting. These vitamins are directly absorbed by the gut lining, improving overall nutrient status.

4. Modulating Gut Microbiota: Probiotics help maintain a healthy balance of gut microbiota, which is necessary for optimal digestion and nutrient absorption. A balanced microbiota can enhance the bioavailability of nutrients, ensuring that the body efficiently absorbs vitamins and minerals from the diet.

Snack and Meal Ideas

Snacks

  • Fruit and Nut Butter: Sliced apples or bananas or celery with almond or peanut butter.
  • Greek Yogurt Parfait: Greek yogurt layered with fresh berries, a drizzle or honey or maple syrup, and a sprinkle of granola or crushed up puffins cereal.
  • Veggie Sticks and Dip: Carrot, cucumber, and bell pepper sticks with hummus, ranch, or guacamole for dipping.
  • Trail Mix: A mix of nuts, seeds, and dried fruits (without added sugar).

Meals

  • Breakfast:
  • Overnight Oats: Rolled oats soaked in milk or plant-based milk, topped with fresh berries, chia seeds, and a spoonful of nut butter.
  • Smoothie Bowl: Blended spinach, banana, frozen berries, and Greek yogurt, topped with granola and sliced fruit.
  • Lunch:
  • Turkey and Veggie Wrap: Whole grain wrap filled with turkey, avocado, lettuce, tomato, and a smear of hummus.
  • Quinoa Salad: Quinoa mixed with chickpeas, cherry tomatoes, cucumber, bell peppers, feta cheese, and a lemon vinaigrette. Add some baked chicken or chicken sausage to bump up the protein content, if desired.
  • Dinner:
  • Grilled Chicken and Veggies: Grilled chicken breast with a side of roasted sweet potatoes and steamed broccoli.
  • Fish Tacos: Grilled fish in whole grain tortillas, topped with cabbage slaw, avocado, and a squeeze of lime.
  • Dessert:
  • Fruit Salad: A mix of colorful fruits like strawberries, blueberries, kiwi, and mango, optionally topped with a dollop of Greek yogurt.
  • Chia Pudding: Chia seeds soaked in almond milk, sweetened with a bit of honey or maple syrup, and topped with fresh berries, nut butter, or a handful of mini chocolate chips.

Conclusion

Active and athletic children require a balanced diet rich in carbohydrates, proteins, healthy fats, vitamins, and minerals to support their energy needs and overall growth. Avoiding excessive added sugars and considering supplements when necessary can help maintain their health and performance. By incorporating probiotic-rich foods like yogurt, kefir, and fermented vegetables, or taking probiotic supplements, individuals can support their gut health and enhance nutrient absorption, leading to better overall health and well-being. Incorporating nutritious snacks and meals that include a variety of fruits and vegetables, allows parents to ensure that their children receive the best nutrition to thrive with active lifestyles.

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Written by Therese Nadler, MS, RDN, CDN Functional & Integrative Registered Dietitian Nutritionist (RDN)

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