FUEL, TRAIN, PREVENT: Parent Support

Alicia DuCote, MS, DHSc(c), NASM PES, CSNC

serving up holistic wellness

We have all been there. A long day starts at five a.m. to get the kids up, fed, and ready for school. For some, that means arriving before school for morning practice, and others staying late for a game that evening. The drive-thru makes it possible to have a quick dinner on the move, get into bed at a sensible time if there is no homework to complete, and get up to repeat the schedule the next day. By the time the weekend comes, all we want to do is sleep in, but we can't because we need to clean the house, wash clothes, and get ready for the next week. Raising young scholastic athletes is not for the faint of heart.

So here are a few strategies for how to fuel, train, and prevent injuries, but more importantly, give your student athlete help to develop both physically and mentally.

I have been aware for many years of how our diet affects both our bodies and minds. There is a lot of research on how the Western diet, consisting of ultra-processed, high-fat, high-sugar, and calorie-dense foods, affects both weight and normal growth and development. Diet is the cornerstone of all growth and development. Research has shown that poor nutritional habits affect the body, causing illness, injury, and poor absorption of essential nutrients, which can affect adolescent growth and development.

FIRST, start small

Start with one change that will help your students learn about making healthy choices and how those choices will begin to change how they feel. This can help you, as a parent, make more changes that will be accepted without much complaint. Some great ways to incorporate some small changes that will have a huge impact are:

1. Limit fast food to three days per week. It can be very difficult to go 'cold turkey' on all fast food. First, as part of a weekly routine, finding alternatives or 'cooking' every day may not fit into the schedule. But setting limits to only a few days of fast food is a great start. Try taking a cooler to games or practices loaded with sandwiches, pretzels, fruit, protein bars, and chocolate milk. Even if your athlete is eating during the car ride, they are consuming better options. And chocolate milk has been shown to have beneficial post-workout nutrients. Couple that with a healthy whole-grain carb like bread or a wrap with turkey and cheese with a side of fruit, and you have a much better option than the drive-thru.

2. Meal Prep. Take one meal, such as lunch, for the week and meal prep. Packing a healthy lunch for students is a great start to be sure they are getting adequate nutrition during the day. Try packing first in disposable containers that you can order from Target or Amazon. (Be kind to the planet, please, and choose compostable.) Then, when students get used to taking lunch, try reusable. Nothing is worse than a two-week-old food container that was forgotten in a backpack or gym bag.

3. Sleep. Getting 8-10 hours per night is crucial for both physical and mental development. Growth hormones are released during sleep, which helps muscle and bone growth. Sleep also increases the immune system. Decrease screen time before sleep by at least an hour. Help students monitor and use time wisely with homework and social commitments to allow for adequate sleep. Student athletes who get more sleep have better grades, fewer absences, and reduced injuries on the field.

4. Hydrate. Providing water and improving sports and energy drinks will help your kids hydrate before and after practice. Other ways to provide good hydration sources are fruits such as citrus, watermelon, apples, or grapes. Soups, bananas, and legumes such as lima beans provide much-needed electrolytes and minerals that hydrate far better than heavily caffeinated or sugary sports drinks.

Then, you can start adding more healthy and beneficial habits for your family and young athletes. If you are concerned about your student athlete getting enough nutrients and calories for proper growth and development, you can contact me, and we can work together to provide solutions.

Easy Mason Jar Meal Ideas