Your children are athletes. He’s running track and playing baseball. She’s playing basketball and soccer. But sometimes you find it difficult to keep them energized for practice and the game. Even though you brought the snacks for soccer practice, maybe those juice packs just aren’t enough to keep your kids energized.
That’s why we’re here to help!
There are plenty of healthy foods your children can eat that can boost their energy levels and give them that extra kick they need to win the game.
These foods are called—
You’ve probably heard this word thrown around a few times. But what are these superfoods?
Superfoods are foods rich in important nutrients, such as antioxidants, vitamins and minerals (1). Superfoods come in many different shapes and sizes. They’re fruits, vegetables and meats.
Not only can superfoods help increase brainpower and keep your children’s moods better regulated, they can also help with energy and get your kid in the game again! These foods can boost performance, endurance and recovery (2).
Essential Vitamins for Athletes
Your athletic child needs a lot of minerals, vitamins and essential nutrients in order to make him strong and stay a well-regulated game-player.
Some of these important minerals come in the form of complex carbs and proteins.
Here are a few foods rich with nutrients to keep in mind when you’re dishing out the snacks at soccer practice and feeding your athletic kids.
Milk & Calcium
Milk is rich in calcium, which builds and fortifies strong bones. Milk is also rich with other nutrients that are helpful to any growing, active child. These include protein and carbs, as well as fats (3). All of these nutrients will make your kid stronger, which is why milk makes such a super food.
Giving your kid a glass of milk in the morning or with their cereal will give them the nutrients they need.
Mixing it in a smoothie or adding come cacao powder can make it super delicious!
Oat Meal & Complex Carbs
Oat meal is not only delicious, it’s also super good for your kids! Oat meal is rich with complex carbs. Carbs are the energy that fuel your kid.
Complex carbs rich in fiber are essential at stabilizing the body (4). Carbs breakdown into sugar that the body can use for energy. Complex carbs are not like simple carbs. Simple carbs are troublesome because of how fast they breakdown and throw off energy levels (4).
Complex carbs breakdown slower and will keep your child’s energy levels level (4).
See, that’s where sugar you find in a juice pack can be troublesome. Sugar can only supply a short amount of energy, since it is less complex than carbs (4).
Green Veggies & Vitamins
Veggies like lettuce, kale and broccoli are filled with vitamins, like the all powerful energy-giving vitamin B (3). Vitamin B will give your kid the energy he needs to be a super-star athlete.
You see, there’s a reason why vitamin B can be found in many energy drinks.
These veggies can be mixed in a salad, put atop a sandwich or added into a smoothie. There are always creative, fun ways to introduce foods to kids that will satisfy and will be enjoyed.
What kid doesn’t love a fruit smoothie?!
Fish, Eggs & Protein
Protein found in salmon and other meats are vital at building muscles, maintaining muscles and for muscle recovery (3). The sooner your child recovers from a hard day at a sport, the sooner they will get back to it in full swing.
There are a number of menu options you can choose from when it comes to protein-rich superfoods. Eggs are always a good, safe choice. You can mix eggs in a salad or make an omelet and throw in some tasty veggies and calcium-rich cheese (that’s two birds with a single stone!)
Nuts & Fats
Nuts are a good source of fiber, protein and fat (3). Omega-3 is a healthy fat that promotes cardio-vascular health (5). You can serve your child some peanut butter, mix in some walnuts or just give your kid a nice handful of cashews.
Nuts are something that will get your kids what they need to make it through their sport and be good sports, too!
Superfoods For Young Athletes
“Superfood!” See, now we got you saying it!
As you’ve seen, superfoods are packed with all of these essential nutrients and more: calcium, carbs and protein. These foods, like eggs, oatmeal and peanut butter will supplement your child and give him the energy he needs to be a good sport!
Here’s a list of foods that will get your kid back in the game—or keep him in the game!
- Chia Seeds
- Sweet potatoes
- Dark leafy greens
Get In The Game
So your child is into playing all kinds of sports?
Remember, not only does practice make perfect, but so does nutrition.
So make sure your kid is eating the right foods that will help give him energy, even out his mood and get him the extra kick he needs to win!
Be sure to make your child a superstar athlete by giving him some superfood!
For more About Superfoods, Check Out:
- How to Improve Academic Performance with Superfoods
- Why Do Foods Cause Tantrums or Mood Swings in Kids?
- Superfood Recipes Your Kids Will Lover
- Top Picks: Our Favorite SuperFoods for Kids
Additional Information & Resources
Feeding My Kid: Super Food Recipes Your Kid Will Love
Superfood Health Benefits: 10 Healthy superfood ideas for Young Athletes
Kids Health: Learning About Carbs
Healthaliciousness: Top 10 foods Highest In Omega-3