So, the kids have been back in sports for at least a month now. How are they doing? Anyone getting tired? With practice and game schedules on top of school, homework and anything social, it can be exhausting. Here are a few things you can do to make sure your athlete is up to the challenge.

  1. Especially as the weather cools, it is incredibly important to get enough water. This is not only during the event in small doses, but is more important throughout the day so that all of our cells are actually ready for the game.
  1. Look at the ingredients of your favorite electrolyte replacement.
  2. Make sure sugar isn’t near the top of the list
  3. Make sure there aren’t a bunch of chemicals in it that can slow down your liver and thyroid (any chemical has to be processed by your liver, and anything ‘brominated’ can inhibit your thyroid)
  4. Consider soaking fruit in our water to add natural sugars and electrolytes, or search for a simple electrolyte replacement without those icky extras.
  • FOOD
  1. Eat something 2-4 hours before strenuous exercise.
  2. Although everyone’s rate of processing food is different, consider a small meal that has a balance of easily digestible carbohydrates and protein. One example would be whole grain toast with almond butter.
  3. Don’t forget your fats! It’s is especially important for events that last longer (longer than an hour for a teenager, less for younger children). After the initial burst of energy used when you begin exercise, your body will switch to burning fat. Having enough good fats in your system will help your endurance and performance. These are things you want to eat consistently, not just before an event. Try things like avocados, nuts and seeds, nut butters, fish like salmon, or even a good fish oil.
  • REST
  1. I know this sounds obvious, but with higher intensity work-outs, we all need even more sleep until our bodies get acclimated.