Top Fuel for Your Young Athlete: A Guide to Proper Pre-Workout Nutrition for Parents

As a parent, it can be challenging to know what to feed your athlete before their workouts. Proper pre-workout nutrition is essential for athletic performance, and feeding your child the right foods can help them feel energized, avoid fatigue, and recover more quickly. Here's a guide to help you know what to feed your athlete before their workouts:

1. Carbohydrates

Carbohydrates are the primary fuel source for the body during exercise, so it's important to provide your child with a carbohydrate-rich meal or snack before their workout. Good options include whole-grain bread, pasta, rice, and fruit.

2. Protein

Protein is essential for muscle growth and repair, so be sure to include some protein in your child's pre-workout meal or snack. Good options include lean meats, fish, eggs, dairy products, and plant-based sources such as tofu, beans, and lentils.

3. Healthy Fats

Healthy fats such as avocado, nuts, and seeds can provide sustained energy during exercise. Add these to your child's pre-workout meal or snack for an extra energy boost.

4. Timing

It's important to time your child's pre-workout meal or snack properly. Eating too close to the workout can cause discomfort while eating too far in advance can cause a lack of energy during exercise. Generally, it is recommended to eat a meal 2-3 hours before exercise, or a snack 30-60 minutes before exercise.

5. Hydration

Adequate hydration is essential for optimal athletic performance. Encourage your child to drink enough water before exercise to prevent dehydration and maintain electrolyte balance.

6. Avoid high-fat and high-fiber foods

These types of foods can cause digestive discomfort and make it difficult for your child to exercise comfortably. Stick to simple, easily-digestible foods like white rice, bananas, or oatmeal.

Here are some pre-workout meal and snack ideas for your athlete:

• Whole-grain toast with peanut butter and banana

• Greek yogurt with granola and berries

• Grilled chicken with sweet potato and vegetables

• Brown rice with tofu and stir-fried vegetables

• Turkey and cheese sandwich on whole-grain bread with an apple

• Hummus with carrots, celery, and whole-grain crackers

By following these tips and meal/snack ideas, you can help your athlete properly fuel their body for their workouts and perform at their best. Don't forget to listen to your child's body and adjust their diet as needed to find what works best for them.