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Why is Nutrition for Kids and Teen Athletes Important?

Fri, 06 Mar 2026 19:58:08 GMT

WHY IS NUTRITION FOR KIDS AND TEEN ATHLETES IMPORTANT?

Why is Nutrition for Kids and Teen Athletes Important?

Kids and teens are still growing and need the energy from proper nutrition to do so. This will also help them perform to their best

ability, have sustained energy during and after a practice or sporting event, and have the ability to maintain and grow muscle mass.

What should I eat before and after a workout?

This is dependent on the athlete and the speciíc activity but there are some common truths that apply for pre- and post-workout

nutrition.

Don't Skip the Carbs:

Carbohydrates are fuel for muscles. The harder you work, the more carbs you need to keep going. The depletion of muscle glycogen

during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this

glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat

session.

How soon before a workout should I eat?

It depends. Ideally about 1 to 3 hours pre-workout, depending on how your body tolerates food.

Pre-workout fuel suggestions:

• Nut butter or Sunîower Butter with apple or banana

• Yogurt with berries

• Oatmeal with fruit

• Popcorn and fruit

• Handful of nuts or seeds with raisins (two parts raisins: one-part nuts or seeds)

• Crackers with cheese

• Homemade Mix with dried fruit, cereal, seeds or nuts

• Hard boiled egg with fruit

• Protein bar (No nuts, Go Macro Bar, Rx Bar, Clif Bar, Clean Bars, Aloha Bars, any store brand nut or seed bar)

• Pretzels or Carrots with hummus or guacamole packet

Notice that each of these suggestions include some protein + carbs. Carbs are the fuel. Protein is what rebuilds and repairs your

muscles.

What should an athlete do during half time if they are hungry or feeling low energy?

Depending on how long the game is, you may need an electrolyte beverage or quick snack at half time depending on how you feel.

For quick hydration you can have Gatorade, GatorFit, GatorLyte, or body armour. If you can stomach a snack at half timetry a cheese

stick or pretzels or a granola bar.

Post Workout Nutrition

As soon as possible consume carbs and protein!

Post-workout meals can include:

• Smoothie ( milk base + fruit + kale or spinach along with SunButter, or Peanut Butter)

• Chocolate cow’s milk or Ripple Milk- at least 1 cup

• Turkey on a whole-grain wrap with veggies

• Yogurt with berries or granola

• Trail mix packet + cheese stick

• Family meal or leftovers, depending on what time your sport is over

Take Home Points

• Your body needs carbs to fuel your working muscles.

• Protein is there to help build and repair.

• Get a combination of the protein and carbs in your body 1 to 3 hours pre-workout an within approximately 15-30 minutes

post-workout.

• Never try anything new on a race or game day — it's always best to experiment during training to learn what works best for your

body

Proper nutrition is essential for overall health and wellbeing. It not only plays a signiícant role in growing but also in preventing

diseases and supporting our immune system. By incorporating well-balanced meals and snacks we can ensure that our bodies are

functioning optimally and are better equipped to combat whatever comes our way, including prevention of injury.

Vegans cannot take in adequate protein:

Vegans can get enough protein from a variety of plant-based sources, such as grains, pulses, tofu, nuts, tempeh, and soy.

Sports drinks are essential for hydration:

Water is usually enough for hydration during workouts that are less than an hour long. Sports drinks are often high in sugar and may not be necessary for every workout.

Fat is unhealthy:

Healthy fats, like omega-3s, are important for athletes. These fats can help with joint health, inîammation, and

recovery.

You should eat as much protein as possible:

The amount of protein you need depends on your goals, age, weight, and the type of protein you eat. A balanced diet with the right amount of protein, healthy fats, íber, and complex carbohydrates is best.

You should carb load the night before a race:

If you already eat a moderate to high amount of carbohydrates, adding more before a race probably won't make much difference

Sharenting: Considerations for sharing your child's information on social media.

Fri, 06 Mar 2026 19:55:48 GMT

"Sharenting" refers to parents sharing their child's information on social media. While it can help parents connect and find support, it also has risks like cyberbullying, identity theft, and privacy violations. These can negatively impact a child's mental health, social relationships, and autonomy. Dr. Eyonna Knighten gives advice and tips on this topic!

Childhood Anxiety: How to Spot Symptoms

Fri, 06 Mar 2026 19:53:08 GMT

Children and adults alike experience sadness or nervousness, but children often lack the ability to express these emotions, leaving parents unsure of how to help. This article highlights lesser-known indicators of childhood anxiety, which can manifest as intense fears impacting daily life and relationships. Symptoms can include emotional outbursts, irritability, poor concentration, frequent toilet use, appetite changes, fatigue, headaches, and stomachaches. Types of anxiety disorders include generalized anxiety, social anxiety, phobias, panic disorder, and separation anxiety.

Find Help in Your Area

implementation@officepracticum.com (Graham Daugherty) — Mon, 06 Jan 2025 18:53:35 GMT

Find food assistance, help paying bills, and other free or reduced cost programs in your area.

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Get The Latest COVID Information

implementation@officepracticum.com (Graham Daugherty) — Sat, 04 Jan 2025 18:44:32 GMT

Staying informed about COVID is essential for safeguarding your family's health and the well-being of our loved ones.

With the ever-evolving nature of the pandemic, reliable information is our strongest ally in navigating these challenging circumstances.

That's why we're excited to remind you about the invaluable resources available from the Centers for Disease Control and Prevention (CDC). As the leading national public health institute of the United States, the CDC continues to provide up-to-date guidance, research, and tools to help us combat COVID effectively.

What Can You Find on the CDC Website?

The CDC website serves as a comprehensive hub of information, offering a wealth of resources tailored to meet the diverse needs of individuals, families, healthcare professionals, and communities. Here are just a few highlights of what you can discover:

COVID-19 Overview: Access the latest data and insights into the current state of the pandemic, including transmission rates, variants of concern, and vaccination progress.

Prevention and Safety Guidelines: Learn about best practices for preventing the spread of COVID-19, including mask-wearing, hand hygiene, social distancing, and vaccination.

Vaccine Information: Get the facts about COVID-19 vaccines, including eligibility criteria, safety profiles, and frequently asked questions.

Resources for Specific Groups: Whether you're a parent, educator, business owner, or healthcare professional, find tailored resources to address your unique concerns and responsibilities.

Travel Guidance: Stay informed about travel recommendations, restrictions, and safety measures to minimize the risk of COVID-19 transmission during your journeys.

Community Support and Resources: Access resources for coping with the mental and emotional toll of the pandemic, as well as guidance for supporting vulnerable populations.

How to Access CDC Resources:

Getting the latest COVID-19 resources from the CDC is easy and convenient. Simply visit their official website at www.cdc.gov , where you'll find a user-friendly section for COVID designed to help you quickly locate the information you need. You can also sign up for their email updates to receive timely notifications about new developments and resources.

Welcome To Our Practice News

implementation@officepracticum.com (Graham Daugherty) — Thu, 02 Jan 2025 18:40:24 GMT

Hello, parents, caregivers, and all those invested in the well-being of our little ones!

We are thrilled to provide Practice News on our website. We understand the unique joys and challenges that come with raising healthy, happy kids. Through our news section, we aim to provide valuable insights, practical tips, and advice to empower parents in making informed decisions about their children's health and well-being.

With years of experience in pediatric medicine and a dedication to promoting child wellness, we are here to guide you through every stage of your child's development.

Please check out our Resources section for more information or contact us with any questions!

PRENATAL MEET & GREET

Sun, 01 Dec 2024 19:40:43 GMT

We invite you to join a complimentary prenatal meet-and-greet at one of our locations. Meet our providers before your baby arrives, ask questions, discuss what to expect in the first few weeks, and feel confident and excited about your baby’s care from day one.

Sign up for a prenatal meet and greet

Digital Detox: Unplugging for Mental Well-Being

Thu, 16 May 2024 19:51:16 GMT

Unplug and unwind! A U.S. Surgeon General report reveals that 95% of youth aged 13-17 use social media, with one-third using it almost constantly. Despite the challenges of changing tech habits, it’s important to balance usage, as social media can offer social connection and affirmation. Overuse, however, may lead to addictive behaviors, sleep issues, and trouble concentrating. Parents should assess their child's social media impact and consider limiting use. Discussions, setting screen time limits, and promoting offline activities can help.

Healthy Sleeping Habits: Strategies for Your Growing Child

Thu, 16 May 2024 19:49:17 GMT

For growing bodies, the quality and quantity of sleep significantly impacts daily well-being, with good sleep linked to improved mood, lower anxiety, increased energy, and better focus. Conversely, poor sleep can lead to depression, anxiety, irritability, and impaired cognitive functions. These effects are particularly crucial for children and adolescents. To optimize sleep and mental health for kids, maintain consistent bedtimes, establish relaxing pre-sleep routines, limit screen time before bed, encourage daytime exercise, avoid caffeine in the evenings, reserve the bed for sleep only, create a cozy sleep environment, and support extra sleep during transitions. Parents should model healthy sleep habits and consult pediatricians for sleep recommendations or issues.

pediatrustllc

Why is Nutrition for Kids and Teen Athletes Important?

WHY IS NUTRITION FOR KIDS AND TEEN ATHLETES IMPORTANT?

Why is Nutrition for Kids and Teen Athletes Important?

What should I eat before and after a workout?

Don't Skip the Carbs:

How soon before a workout should I eat?

Pre-workout fuel suggestions:

What should an athlete do during half time if they are hungry or feeling low energy?

Post Workout Nutrition

Post-workout meals can include:

Take Home Points

Vegans cannot take in adequate protein:

Sports drinks are essential for hydration:

Fat is unhealthy:

You should eat as much protein as possible:

You should carb load the night before a race:

Sharenting: Considerations for sharing your child's information on social media.

Childhood Anxiety: How to Spot Symptoms

Find Help in Your Area

Find food assistance, help paying bills, and other free or reduced cost programs in your area. ﻿

Visit FindHelp.org to get started!

﻿

Get The Latest COVID Information

Staying informed about COVID is essential for safeguarding your family's health and the well-being of our loved ones.

What Can You Find on the CDC Website?

How to Access CDC Resources:

Welcome To Our Practice News

Hello, parents, caregivers, and all those invested in the well-being of our little ones!

PRENATAL MEET & GREET

Digital Detox: Unplugging for Mental Well-Being

Healthy Sleeping Habits: Strategies for Your Growing Child

Find food assistance, help paying bills, and other free or reduced cost programs in your area.