Are you the parent of a miniature athlete?
I am, as are a number of my clients. Having a sporty child is a great thing (especially if it's a shared passion!) but it can also be quite a logistical challenge. Ferrying to and from training, games, races or events and all the while trying to ensure they actually eat something. So what exactly should they be eating, of course for their sports performance but more importantly their health?
Although there is undoubtedly a growing problem with regards to childhood obesity and inactivity nationally and internationally these days, there are also a large number of very active, athletic kids who have different needs that still need to be met to ensure healthy growth and development. Inadequate energy intake over a long period of time can result in delayed puberty, short stature, poor bone health, lack of menstruation or increased risk of injury - none of these are things we would want our children to have to go through.
So first off, a quick biology lesson
As amazing as it sounds, children's metabolisms work slightly differently to us adults. When it comes to drawing energy from food, children (especially pre-puberty) are more efficient at being able to do so from both fat and carbohydrate (adults tend to be less efficient at fat metabolism). This is thought to be an evolutionary trait, as children are less able to store as much glycogen internally, and therefore have to be able to fuel their growth as infants through mainly externally-sourced energy. This diminishes as they travel through puberty however.
It's this small reserve of glycogen that we'll look at first. Basically in adults glycogen is mainly stored in the muscle or liver. We use this store to fuel our activity, especially in terms of moderate to high intensity activity. Generally the point at which we run out of available glycogen is when we hit the wall or bonk (which feels HORRENDOUS!). In kids this reserve is much smaller and without taking in carbohydrates they would reach this point way before the average adult. Now this is somewhat offset by their ability to use fat well as a fuel, but will still cause them to feel tired and diminish their performance.
Another point of difference that we should be aware of is that children are generally poor at making sure they are adequately hydrated, especially during prolonged exercise and in hot or humid conditions. This is made worse by the fact that younger children don't have fully developed sweat ducts and therefore lack the ability to regulate their core temperature as well as adults. This can again have both a negative effect on their performance and potentially their health.
What should their diet look like then?
On to the practical recommendations! It should be noted however that this is obviously a vast area with many inter-individual considerations to be aware of and the body of research here is relatively lacking. Also, just as with adult sports, the recommendations for one sport will be quite different to another.
Having said that, I'll try to break down the most important general things for us as parents to be aware of. These recommendations come from two of the most recent and comprehensive reviews on the subject (Smith et al. 2015 & Jeukendrup & Cronin. 2011).
Protein Intake
- Unless the child is a vegetarian or similar, this shouldn't be an issue. Most children already eat an adequate amount of protein (ie. between 1.8-2.4g/kg of bodyweight per day) to meet the elevated demands their activity requires.
- It is recommended to try to balance these protein feedings throughout the day if possible however.
Carbohydrate Intake
- Glycogen loading (carb loading) prior to an event is not needed or recommended. Children's ability to store glycogen is poor and there is unlikely to be any benefit.
- It has been shown to be beneficial for children to take in carbohydrate during longer events for this same reason (to act as a fuel). This is true for skills based sports as well as endurance sports and has even been shown to reduce falls and therefore risk of injury in gymnastics.
- A homemade or shop-bought carbohydrate containing sports drink would be ideal.
Fat Intake
- As long as this lies somewhere between 15-30% of overall calorie intake that should be fine (in terms of maintaining hormonal balance).
Hydration
- Again having a shop-bought or homemade sports drink containing sodium pitch or courtside will help to maintain hydration levels and replenish lost electrolytes. Children are more likely to drink this if it is flavoured and contains some carbohydrate.
Vitamins and Micronutrients
- Aim for a varied diet including a range of fruits and vegetables.
- Ensure an adequate intake of calcium, from dairy products or fortified foods (this is vital to ensure good bone health, especially given the higher loads placed on the bone through sport).
And what about supplements?
Supplements are not recommended for children (other than vitamin D perhaps, although that is dependent on a number of factors). In particular sports drinks or supplements containing caffeine should be avoided - children are particularly susceptible to the negative effects of caffeine and it can be dangerous for them in high doses. The focus should instead be on whole foods and on developing a healthy relationship with food.
Take aways
- Ensure that your child is taking in enough calories to fuel both their activity and growth, under-consumption and weight obsession are to be avoided.
- Encourage your child to drink a sodium-containing carbohydrate drink when competing, especially if the event is longer than an hour in duration.
- Focus on healthy eating, incorporating plenty of fruit and veg day-to-day.
- Don't obsess over your child's nutrition. Creating stress around food can contribute to the development of eating disorders. This is known to be a real danger in particular sports, especially those such as distance running, jumping or gymnastics where there may be a pressure to be very light.