Making the Grade
Page 3 of 3

Athletes should eat around their sport, starting with a small snack two to three hours before a practice or game kick-off. This should consist of mostly carbohydrates, such as yogurt, a bagel and fruit, cereal, milk and a banana, or cheese and crackers. About 15 to 30 minutes after exercise, athletes should have a snack that is mostly carbohydrate, with a small amount of protein, like chocolate milk or nuts and juice to replenish their glycogen stores and help speed recovery. Two to four hours later, depending on the time of day, they should follow up with a balanced meal.

Fluids are an important part of being athletic, but sports drinks are generally not needed unless the activity lasts longer than 45 minutes. Instead, the athlete should drink about 500 mL of water two hours before their game, and another 250 mL 15 minutes before it starts and have gulps of water during the activity. Don't forget to replenish fluid losses after the activity. Interestingly, Shaw-Hoeppner says that drinking a glass of water will rehydrate your body and refresh your brain as well, so you'll regain alertness and focus without having to resort to caffeine in pop or coffee.

Of course, the importance of a meal cannot always be measured by nutritional values alone.

What really garners an A-plus from schools and dietitians is when families have meals together. Kids who eat with their parents do better in school, have fewer behaviour problems and are less likely to use alcohol, tobacco or drugs. Children learn family values, along with learning to communicate better with adults. The meals also nourish security and feelings of belonging.

"Studies show that children who eat with their family several times a week without the TV on are not only better nourished, they are better-adjusted. This reduces the risk of smoking and drug use, aggressive behaviour, early sexual behaviour and depression," says Shaw-Hoeppner.

Shaw Hoeppner suggests aiming for four or more family meals a week. But if that's not possible, try to eat one meal a week together and add more as you can. Family meals don't just mean dinner; breakfast, lunch and even a midnight snack together can count as well. Adults should involve children in menu planning, shopping for the ingredients and preparing the food. "Kids can be involved in meal preparation from an early age. When you take them to the grocery store, they will be more inclined to try new foods if they help choose them," she says.

Adults should respect their child's right to decide how much to eat, and not force the child to eat new foods. It can take a dozen or more exposures to new food before a child tries it. Adults also should set the tone for the conversations at the table, along with what behaviour is OK and what is not. Turn off the TV and telephone, and talk.

"Get the family dynamics going. Kids who eat with their families do better in school," says Shaw-Hoeppner. "Keep the conversation lines open. Don't talk about your kid's failing math grades at dinner. Save that for a quiet time, and keep meal time pleasant."

Susie Strachan is a Winnipeg writer.

Pages: 1 | 2 | 3

Back to Wave main page

Wave is published six times a year by the Winnipeg Regional Health Authority in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books.