By Dr. Hillary Zieve<\/p>\n
Contributing Columnist<\/p>\n
The lines are too long. I don\u2019t like the food. I use the time to hang out with friends.<\/p>\n
I see a lot of teenagers in my pediatric practice who participate in after-school sports, and these are some of the most common reasons they give me for why they skip lunch.<\/p>\n
And that\u2019s not a good idea. For obvious reasons, teenagers and younger kids need to eat something before they participate in rigorous exercise.<\/p>\n
It\u2019s better to have fuel in your system instead of starving. You won\u2019t perform as well on an empty stomach, and you\u2019ll likely overeat after practice.<\/p>\n
I recommend that kids have some sort of meal three to four hours before exercising or participating in after-school sports \u2014 mostly carbohydrates, with a moderate amount of protein.<\/p>\n
Avoid pizza and hamburgers and other fatty foods. You don\u2019t want something too heavy in your system before a workout. That could lead to an upset stomach.<\/p>\n
If a workout is first thing in the morning, a snack should do the trick. But a mid-day meal is important for physical activities that start after the dismissal bell rings.<\/p>\n
No time for a full meal around lunchtime? Then munch on some trail mix or a granola bar, or eat a hard-boiled egg or some yogurt with fruit in the hours before you hit the sports field.<\/p>\n
An hour before your activity, don\u2019t eat, but drink away. Water is always the best choice.<\/p>\n
During your sports activity, drinking an electrolyte beverage can help, especially when it\u2019s hot outside and you\u2019re sweating a lot.<\/p>\n
After practice, consuming something with higher protein (animal or plant-based) is ideal vs. pounding down food that is high in carbohydrates. Protein helps build back your muscles.<\/p>\n
For the perfect and simple after-workout recovery drink, have some chocolate milk. It\u2019s full of protein and carbohydrates and is a terrific way to tide yourself over before dinner.<\/p>\n
I never recommend caffeine in the late afternoon \u2014 especially for younger kids, so avoid any sports drinks with caffeine. The same goes for foods and snacks high in sugar. And that goes for any time.<\/p>\n