It’s HOT and your kids have sports games and matches that are INTENSE! How do you keep them safe in this heat and make sure they have enough energy to perform their best? Fear not, it’s quite simple once you get into the habit of prioritizing nutrition. Steer clear of the nutrition bars and sports drinks with a gazillion unpronounceable ingredients and go natural with these suggestions.
Most kids love fruit. Fuel them for their sport one to two hours before their game with a delicious smoothie. Combine frozen fruit, almond milk, and Greek yogurt for a totally energizing boost. If you slice very ripe bananas and keep them in the freezer, that’s a way to make smoothies naturally very sweet without having to add sugary juices or other sweeteners.
Make extra of the smoothie and pack some along in mason jars in your cooler for energy boosts during the game or for a recovery drink after the game.
Coconut water is a great way to keep your kids hydrated during the game; it has all the electrolytes needed to prevent dehydration. Remember the old Popsicle trick for hydration? Instead of the processed sugar and water combination, bring along frozen grapes or berries— kids love them!
Be sure your child is sipping the coconut water or downing a handful of berries every 10-15 minutes throughout the game!
To keep your child energized throughout the match, and to help him or her recover after a tough match, be sure to pack along healthy snacks. I like the nut and fruit combo. Fruit tends to have potassium, an important electrolyte and their natural simple sugars helps to speed glycogen to your kids’ precious muscles, ultimately helping them recover. Nuts are a great source of protein and healthy fat, both important in recovery.
Try nut butter on an apple or banana. Make your own trail mix with raw nuts and dried fruit.
If you are struggling to find a combination your kids like or simply don’t have the time to throw something together, check out Setton Farms’ Pistachio Chew Bites! These are as natural as you can get! They’re pistachios, cranberries, and a touch of salt; these ingredients are combined together into a sweet little treat; your kids would never guess how healthy they are! Each serving has six to seven grams of energizing protein; being lightly salted is a good thing for your kids as sodium is an important electrolyte; and they are totally safe (GMO-free and free of chemicals and preservatives).
Try out these tips and cheer as your child hits her home run, scores his goal, or simply tries her best! You can be your daughter or son’s number-one fan and know that you are helping them by giving them a nutritional boost!