Carbohydrates-Eating a meal high in carbohydrates before intense activity will help fuel the mind and body. If the high level of play continues for 1-2 hours, athletes may need to refuel during the activity with a snack. Good sources of carbohydrates are oatmeal, pasta, potatoes and starchy vegetables.

Protein-Before and during play, protein will maintain and rebuild muscles being worked by intense activity. After the game, be sure to give your child a snack with both carbohydrates and protein to help refuel the body and rebuild the muscle. Peanut butter sandwich is a great option.

Fat-A little fat can go a long way as fuel for the body. Choose healthy snacks with a little or low fat.

Minerals/Vitamins-Children who consume the required amount of servings from a variety of foods, may not need a supplement. It is best to talk with your pediatrician before starting a supplement.

Pre-Activity-The night before a game or high-endurance activity, plan your meal to include both carbohydrates and protein. Avoid “carboloading,” meaning only eating carbohydrates, as this will only give athletes one source of energy. Example of pre-activity dinner: Spaghetti and meatballs in marinara sauce with side of broccoli or salad.

Eat a meal 2 hours before your activity and consume both carbohydrates and a protein. Great sources include turkey sandwiches, peanut butter toast and oatmeal with fruit.

Eat a snack during an intense activity if it lasts longer than 1-2 hours and make sure you refuel the body with carbohydrates and protein after the activity is over.

It takes all of the above to keep a young athlete in peak performance. By consuming the right nutrients, youth athletes will have enough energy to sustain an intense workout and recover faster.