The first few weeks back to school tend to catch families off guard. Busy schedules mean balancing early mornings, classes, homework and sports practices. For young athletes, proper nutrition, hydration, and sleep play a major role when it comes to performing well in the classroom and in sports.

Jane S. Chung, M.D., a sports medicine physician at Scottish Rite for Children Orthopedic and Sports Medicine Center in Frisco, Texas, shares the following tips to help young athletes stay healthy throughout the school year.  

 

Fuel throughout the day 

Young athletes need consistent energy to support their growing bodies and active lifestyles. Skipping meals or going too long without eating can lead to energy crashes, poor concentration and decreased athletic performance. 

Instead of relying on one or two large meals, encourage your athlete to eat three to four balanced meals each day with two to three healthy snacks between meals.

Healthy grab-and-go snack ideas 

When you’re short on time, keep nutritious snacks on hand, such as: 

  • Fruit smoothies 
  • Apples with nut butter 
  • Greek yogurt with sliced strawberries 
  • Homemade trail mix with almonds, cereal and dark chocolate chips 
  • Carrots and hummus 

For athletes, it is important to fuel before, during and after workouts.

Build a balanced plate 

Every meal is an opportunity to provide your athlete with the nutrients they need to grow.  

Aim to include a variety of:

    • Colorful fruits and vegetables: red, orange, and dark green vegetables and legumes 
    • Whole grains: brown rice, oatmeal, quinoa, whole-wheat bread and pasta 
    • Lean protein: eggs, chicken, fish, lean meats, tofu and beans 
    • Dairy: milk, yogurt and cheese 
    • Healthy fats: avocado, nuts and seeds 

    Stay hydrated 

    Hydration plays a major role in keeping young athletes healthy, focused and performing at their best. 

    For most children, water is the best choice throughout the day.

    However, young athletes participating in training lasting longer than one hour or exercising in the heat for 45 to 60 minutes should consume sports drinks or electrolyte replacements along with water to help avoid dehydration.  

    Prioritize quality sleep 

    Nutrition fuels the body, but sleep is when the body recovers.  

    Your teen should aim for 8 to 10 hours of sleep, while younger school-age children require more sleep.   

    Adequate, high-quality sleep supports:

    • Growth and development 
    • Mood and emotional well-being 
    • Academic performance 
    • Athletic performance 
    • Behavior and cognitive function 

    Tips for better sleep 

    Help your child build healthy sleep habits by:

      • Creating a dark, quiet and cool sleeping environment 
      • Removing electronic devices from the bedroom 
      • Limiting screen time before bed to reduce blue light exposure, which inhibits the body’s natural production of melatonin, the hormone that helps regulate sleep 
      • Establishing a bedtime routine by listening to calming music, reading a book and avoiding highly stimulating activities 
      • Keeping a regular bedtime and wake-up schedule 
      • Avoiding exercise before bed

      The back-to-school season is the perfect time to reinforce healthy routines that help young athletes thrive. “I encourage young athletes and families to focus on fueling, hydration, rest and recovery for a successful school year both in the classroom and on the field!”, says Chung. By eating frequent, balanced meals, staying hydrated, and getting enough sleep, young athletes can build the foundation they need to succeed in sports, school and beyond!