a skater's typical day:
6:30 a.m. Ice rink
8:30 a.m. School
3:30 p.m. Ice rink
6:30 p.m. Dinner in car
7:30 p.m. Dance class
9 p.m. Homework
10 p.m. Bedtime
If you're exhausted reading the schedule, imagine doing it. Thousands of youngsters, from the age of 7 or 8 all the way through the early 20s compete in athletics requiring upwards of 10 hours a week of practice.
On meet day, whispers about carbo-loading, the newest protein bars, even miracle performance beverages travel through the bleachers, all filled with parents eager for their child to get the edge. What's a parent to do?
Most kids aren't forced into rigorous competition -- they truly love their sport. Some have Olympic dreams; others just enjoy the benefits of fitness, friendship and confidence.
To balance school, their sport and activities, such as class plays, church youth groups and music lessons, they must be in tiptop physical and mental shape. Proper fuel from healthful foods is crucial.
"In sports where appearance matters, such as gymnastics and figure skating, the athletes need to understand that they need to eat to be able to perform," says Leslie Bonci, director of sports nutrition at UPMC and the Pittsburgh spokesperson for the American Dietetic Association.
Judging figure skating and gymnastics is subjective, and appearance does make a difference. These sports also draw predominately female athletes, who are more prone to eating disorders. A girl may simply not understand that she must eat to perform at her peak.
Eating to gain the competitive edge isn't the only thing at stake. Without food, there's a danger of anemia, dehydration and exhaustion. Without food, growing bodies can't repair muscles, build bone mass or fight off diseases.
Setting an example
Some sports raise more nutritional red flags than others.
The coach's attitude is pivotal, says Jennifer Yarchever, director of the Learn to Skate program at BladeRunners Ice Complex in Harmarville. "I tell them to eat right, but I don't make it an issue. I've got young girls who say, 'That boy at school told me that I'm fat.' These kids get enough scrutiny at school. And in a sport where they are judged on how they look, that's enough."
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Fast food for athletes
Some competitions are hours away from home. Packing a cooler with nutritious food is a great idea, but at times, fast food is the only option.
These are some good fast-food choices:
Breakfast
Pancakes with syrup
Low-fat milk
Orange juice
Lunch
Baked potato with chili
Roll with 1 pat margarine
Garden salad with 1/4 packet dressing
Low-fat yogurt milkshake
Dinner
Thick-crust vegetable pizza
Bread sticks
Garden salad, 1 ladle dressing
Low- milk
-- Adapted from "Play Hard Eat Right"
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She believes parents control what the child eats, although she does promote healthful eating. Both parents and coaches should set a good example.
Brian McGrath, gymnastics coach at Northland Sports Training Center in West Deer, says he doesn't focus on avoiding foods. "My concern with the gymnasts is more about 'Are they eating enough?' than 'Are they eating too much?' "
Northland gymnast Kim Langer, 15, says she eats as much as she is hungry for. "But I do try to eat healthful foods. Eating right just makes me feel better. I really don't worry about what I'm eating."
Ditto for Dee Zoller, mother of a seventh-grade competitive figure skater, Kayla. "When she's hungry, she eats. We don't focus on food. She knows she has to eat well to have the energy to practice and perform."
Food as fuel
Starving for "the look" doesn't equate with winning. Enough calories are essential, so protein will not be used as fuel and muscle will not be broken down, says Kim Crawford, program director of clinical dietetics and nutrition at the University of Pittsburgh.
"For gymnastics, about 60 percent of daily calories should be coming from carbohydrates, 15 percent from protein and 25 percent from fat. This will promote better use of energy from food without unnecessary weight gain. The numbers are about the same for figure skaters."
Other experts agree. "Young athletes should think of carbohydrates when they think of food," suggest registered dietitians Debbi Sowell Jennings and Suzanne Nelson Steen in their 1999 book "Play Hard, Eat Right."
The body uses glucose from carbohydrates in the blood for immediate energy. Eating carbohydrates also allows muscles to store energy (as glycogen) to use during more lengthy exercise. Potatoes, cereal, fruits and dairy products are good sources of carbohydrate.
"They are the fuel of choice," concurs Bonci, herself an avid runner. "Carbohydrates leave the gut quickly and don't leave you with a heavy feeling."
However, many athletes believe protein is the magic bullet, but "protein alone cannot and will not improve athletic ability," stress Jennings and Steen.
Muscles do not get bigger unless the body has enough male hormones in the blood and this happens with age. To make muscles grow, athletes must train and eat enough calories.
Dehydration risk
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Stacy Janeda, 11, of Bellevue practices her uneven-bars routine as her coach, Brian McGrath, program director of the Northland Sports Training Center in West Deer, spots for her. (Andy Starnes, Post-Gazette) | |
In any sport, pre-event eating gets a lot of interest, thus the latest hot theory being debated in the bleachers.
What should the child athlete eat before exercise? "The only comment I've ever heard my daughter's skating coach say about her diet was about an Egg McMuffin eaten right before an event," says Zoller.
And with good reason, because foods high in protein and fat can cause nausea, indigestion or even vomiting. Foodsger time to digest. Children should also avoid heavy or spicy foods. And don't try new foods right before a big event.
Whatever the girl chooses, Bonci suggests a light meal containing some carbohydrates. Her suggestions: 1/4 cup raisins mixed with a small amount of cereal or a small peanut butter sandwich.
She also suggests that athletes eat comforting food. "I have some athletes who even like soup before a competition."
Some have a good luck food. Whatever children eat, most sports nutritionists recommend eating a regular meal three to four hours before an event, though they allow snacks containing carbohydrate up to one hour before the event.
Once the competition or practice begins, replacing fluid is important. "Dehydration affects performance. It contributes to fatigue, lack of concentration and increased risk of injury," says Crawford.
The risks of dehydration is greater for children than adults because they sweat less, get hotter during exercise, and their hearts have a lower output of blood. Children do not tolerate heat as well as adults, so fluid replacement is essential. Water is the best fluid to hydrate the child for activities lasting up to 90 minutes.
For long or all-day events, sports drink or diluted fruit drinks can be used. Beverages loaded with sugar take too long for the stomach to empty, impairing performance.
"When looking for a sports drink, check the label's Nutrition Facts. There should be no more than 14 to 16 grams of carbohydrates per serving -- otherwise it's too concentrated," warns Bonci. And make sure it includes sodium and potassium to replace substances lost through sweat.
If a child is more apt to grab a sweetened sports drink than water, then give him or her the sports drink
Recovery eating is necessary to prevent fatigue and improve future performance. Athletes should give equal attention to this .as pre-event eating. Eating after an event replenishes the carbohydrate that the body loses during exercise. If children don't eat, the chance of injury increases. A granola bar or 1/2 cup trail mix is fine. Other good choices include a medium bagel, pretzels, a banana, cranberry-apple juice or orange juice.
As for the sports energy bars, whose names promise increased endurance and performance, carefully review them. Many contain herbs, mega-doses of vitamins and minerals and other substances that might either be dangerous or just be a waste of money. They are usually expensive and, Bonci says, according to most children, "taste gross."
Mary Miller, a Fox Chapel free-lance-food writer and a mother of gymnasts, is a registered dietitian.
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