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Kidney Beans 

Athletes will benefit from this nutrient dense super food, high in fiber, plant protein. The iron found in kidney beans plays a role in healthy bones.

Broccoli  

Loaded with beta-carotene broccoli is considered one of the most nutrient-rich powerhouse foods your kids can eat.  Lutein found in broccoli helps support and maintain children’s vision.

Avocado

A true vitamin and nutrient powerhouse, loaded with potassium that is good for athlete’s energy. The healthy fats found in avocados helps kids absorb nutrients from other foods.

Artichoke 

Possessing important nutrients such as phosphorous, artichokes are an idea food for strengthening bones. Vitamin K found in this food has been found to boost cognitive abilities.

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What we gobble up and swallow each day determines most how active and how healthy we are. Remember that your children will follow your eating habits now and in the future. If you are not eating the right way, it is likely you are passing this behavior to your kids whether you are aware of it or not.

While nutrition should be extensively taught in medical school, it is not, in fact, most doctors are not taught about the impact of healthy eating. Doctors aren’t paid to teach you how to better take care of yourself. That’s why you need to do the research yourself (or hire a qualified nutritionist).

Appreciate the value of good nutrition.

Form a set of principals and create a diet that consists of nutritional gain, this will produce immeasurable athletic and overall health performance. The essential point here is to load up on nutrients- on foods high on nutrition. The answer? Fruits and vegetables.

Parents and coaches need to step up and skip the snack bar at the field-house. Candy, cookies and soda are not nutritionally sound choices for your athletes. Gaining an edge on the field first starts at breakfast, lunch and dinner.

There are two food choices that your youth football athlete should be eating.

Fresh spinach helps to reduce the stress and muscle damage associated with sports exertion. For athletes, recovery is what’s key, credit spinach for accelerating recovery time due to its anti-inflammatory effects. You can throw fresh spinach leaves in anything you cook, or use fresh spinach in a juice/smoothie.

Berries consumption, specifically blueberries, are on the rise in the United States and for good reason. Antioxidant-rich berries help heal post-workout muscular tissue and assist with recovery after exercise. When I think of berries, I imagine the old Atari 2600 game Asteroids- the attacking asteroids are free radicals, and the bullets that we fire are antioxidant-rich berries.

Neon ‘sports drinks’?

Sports drink manufacturers are masters at advertising and influencing parents and athletes. They publish biased and sometimes confusing studies in medical journals to bewilder and sway us to purchase their drinks.

The following excerpt from Medicine and Science in Sports and Exercise, 377-390: 

‘During exercises consuming beverages containing electrolytes and carbohydrates can provide benefits over water alone under certain circumstances’. Authors Michael Sawka, Louise Burke, et al., are collectively funded by the Gatorade Sports Science Institute.

It is important to do your own research and examine ingredients. And above all else, drink water.

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A rule of thumb: Get to know what your kids eat, if you can’t pronounce it, they shouldn’t be eating it. 

Today, with the various food chemicals, preservatives, steroids, hormones and pesticides in our food supply, train your kids to be selective. Just as you want to protect your child with the latest in football equipment- nourish your kids with the healthiest nutritional choices.

Supermarket food shopping is a key period for every family, as it is the food selection time that sets the tone for eating habits. Sounds obvious right? For me it is simple, I limit my junk food purchasing to just one or at maximum two choices for the entire week. The basis of my snacking will be on fresh fruits like organic apples, bananas, blackberries and other natural choices. Learn to limit empty calorie intake, remember junk foods = junk and will not help to improve your child’s performance on the football field.

As human beings, we are calorie junkies having an unstoppable desire to satisfy our taste buds. This is how we are programmed. Teach your kids to train their taste buds just as they train for sports, or intently study for the classroom.  Instill habits in your kids to appreciate and develop a consistent, and selective attitude for choosing the best foods on the planet.

Key foods you should be purchasing (replace junk foods with these for a clean diet):

1. Berries are packed with nutrients, and should be incorporated into every athlete’s nutrition routine.
2. Bananas will boost you. A nutritional 100 calorie snack that satisfies you much more than a candy bar.
3. Avocados are vitamin rich! These fruits have approximately 20 different vitamins inside, with the good fats.

Parents and coaches, this starts with you, your kids will follow your lead. Optimize your food choices and be the role model to guide their development.

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Post training nutrition focus is equally as important- what does your child need during the recovery process? As the burning of calories occurs, it is important to refuel with the right food. First and foremost- upon completion of a strenuous training session, it is imperative to ‘hydrate up’, so do not forget to drink water- before, during and after your kid’s workouts. After an intense training session, nourishing your athlete’s body with nutritious options is your goal, while reducing muscle soreness.

Let’s look at our favorite post workout recovery foods.

Berries, berries, berries– it really does not matter which berries you eat after a training session, the antioxidants and vitamin combination found in blueberries will aid you post-workout. A study by Associate Professor Steve Stannard of Massey School of Sport and Exercise examined post-workout blueberry (from New Zealand) consumption. In this 10 participant study, he noted that blueberries showed an improved muscle rate of recovery in the first 36 hours after a strenuous workout. Think of blueberries has little blue warriors for our health- the polyphenols in blueberries act as bullets to ward off inflammation causing free radicals.

Oatmeal (rolled oats / steel cut)- isn’t just for breakfast. Add oatmeal into a smoothie, create cookies, get creative in recipes with this super food. I love the Vitamin B mix in oatmeal for its anti-inflammatory, muscle recovery benefits. There’s a carbohydrates to protein ratio of two to one with oatmeal, that gives a balance of nutrition for recovery. This staple food choice is a great for your post-workout hungry kids. Oatmeal is a meal that will fill you up thanks to its abundance of fiber, and the added benefit is that it is easily customizable (add fruits instead of sugar for an even greater effect).

Sweet potatoes– great source of complex carbohydrates, one of the best fuels for us. These colorful vegetable is rich in vitamin A (for better vision), and bone health. These complex carbs are digested slower, keeping us full for longer. Your kids will be happily satisfied after their football training sessions.

Pumpkin Seeds- great post training snack food that is delicious. Think zinc (and also magnesium). Zinc is widely known as an energy boosting mineral- this will aid us back to normalcy after a tough workout There’s a crunchy shell around a pumpkin seed that contains an extra punch of nutritional power, be sure to eat that as well.

Almonds– just a handful will do the trick. Many nuts, such as almonds, are a good source of omega-3’s and 6’s, which help maintain a healthy immune system.

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We all know that proper hydration is at the focal point of all nutritional plans.  This idea is only intensified during exercise as, with physical exertion comes a much higher necessity for hydration. The human body’s ability to perform athletic movements precisely or to conduct proper exercise is decreased even with a small amount of dehydration.  At the point of dehydration, or simply not hydrated adequately your muscles won’t be anywhere near optimal performance, there’s a possibility of dizziness and your body will cramp quicker.

Many factors can change the levels of hydration needed. The environment is a major factor. Warmer weather increases sweat loss and, therefore, require a higher intake of liquids.  Humidity is a major factor, separate from temperature, that causes a person to sweat much more.  As the athlete becomes improperly hydrated, the sweat rate will reduce. This will cause the body temperature to rise.  Additionally, higher altitudes can cause more urination and more rapid breathing, which would also lead to a greater need for water intake.  Illness is another factor that can heavily affect hydration levels. Water losses of as high as 200 ml/day can be a result of a fever. Vomiting and diarrhea can cause dehydration very quickly.  Pregnancy, or breastfeeding, is another factor in hydration.  Women who are pregnant should intake about 10 glasses of 250 ml of fluids while women breastfeeding should consume upwards of 12 glasses.

The rate at which a person should consume water is roughly equal to the rate the person is sweating. During colder weather many athletes can tolerate slightly lower hydration levels that equal nearly 2% without a risk. However, in warmer weather (>80 degrees Fahrenheit) dehydration could lead to a heat injury (heat cramps, heat exhaustion or a heat stroke) and impairs power production and acute motor function.

Fluid replacement is the main focus of coaches across all sports when it comes to proper hydration. Most coaches and athletes don’t know, or care, the rate at which it’s acceptable for water loss or the amount of water an athlete needs to consume.  The idea surrounds the rate of hydration, water breaks, an athlete receives during exercise (practice or games). It is recommended that an athlete consume water prior to an exercise so as to better prepare the body to work, and help start the body at a proper hydration level. This should begin several hours before the exercise and continue until about 15-20 minutes before exercise.

You can’t talk about proper hydration without at least mentioning hyponatremia.  This is caused from an imbalance between hydration (increase) and electrolytes (decrease). With this imbalance, the sodium in your body becomes diluted and your cells begin to swell, which could cause mild health problems, and, at times, more severe, possibly life-threatening issues.

Bottom line – athletes and coaches have a direct responsibility to remain hydrated to promote safety and optimal performance.

See also: Importance of Sleep for Youth Football Athletes

GET BETTER EVERY DAY!

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Empty Calories – vs – Full Calories 

First, let’s look at calories, which are defined as single units of energy and the body’s method of turning food into energy.

An empty calorie, is just what the name implies, an empty (nutrient lacking) calorie. This is any food that contains lots of calories, but little to no nutritional benefit. Examples would be soda, potato chips, candy, and fast food. A standard candy bar will have high sugar content/ high calories, but no health benefit. Weight gain and disease result from eating too many empty calories.

A full calorie, will typically be associated with healthy proteins, fats and carbohydrates. Examples would include greens, beans, and fruits. Youth football kids exert large levels of energy and therefore need full calories for optimal football play.

Cut out the following offseason junk foods, and replace with the healthier alternatives. You will keep your athletes satisfied and prepared to play their best. Keep in mind, eating the wrong foods does not provide the proper nutrients (FUEL) for a growing youth football athlete. If you’re bringing junk foods into your home, limit or completely avoid purchasing these foods.

Candy bars and other sweets – substitute with ripe bananas. At 100 calories per fruit, bananas represent a great nutrition packed snack food. A ripe banana is at its sweetest point, and it contains fiber to give the ‘full’ feeling. This will provide the necessary fuel and energy boost your child needs to perform his best on the football field. 

Fast food hamburger/ hotdogs – substitute with homemade grilled sandwiches (featured portobello mushrooms with spinach and red peppers. Vegetable calories are favorable full calories. 

Soda (sugared, sugar free and diet versions) – substitute with seltzer water with squeezed lime, lemon or other citrus fruits.

Sugary cereal or bacon/eggs substitute with oatmeal with fresh fruits. Top with Flax seeds, for added nutrients, and maple syrup. Oatmeal is football fuel! 

(See Also) Youth Football Nutrition 

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Here’s a summary of  7 awesome reasons why kids should play football. Take these benefits as a way to recruit kids in your community and educate parents on the benefits that come from participating in youth football.

Here is why kids should play youth football:

It’s Fun. Having fun is what youth football is all about. Yes, it is possible to have fun even if you are having a losing season. It always starts at practice. Coaches should focus on making practices fun. Throw in a fun activity or two during the practice week to change things up. This will allow kids to enjoy themselves and it will keep them interested in the sport. Competitive, up-tempo, organized, and enthusiastic practices will keep kids interested.

Develop New Skills. Playing youth football requires children to communicate with both teammates and their coaches.  Teamwork is probably the most important skill that is learned by playing football. Teamwork is a trait that these kids will need to carry into teen and adulthood. Youth football will also assist in the development of social skills, which is necessary to be successful in not just football, but in life as well.

Making Friends.  Playing youth football will allow kids to make new friends.  Playing football will help develop team chemistry and a sense of brotherhood. These friendships can last for a lifetime. Also, for the most part, they will be making friends that are also on the right path.

Develop Competitiveness. Life is about competition- whether it is playing a team sport or applying for a job. Nothing is given to you in life so it is important that kids learn how to work hard and compete for everything.  Set goals and work competitively towards them is what youth football should be all about. Kids need to learn to always compete and set high goals for themselves. When I say “competitiveness”, I do not mean “winning at all costs”. It’s all about effort.

Become Physically Fit. Football will require kids to take part in physical fitness. Our country’s obesity rate is at alarming levels. This is primarily because of poor nutrition (fast foods) and the growing interests and developments of video games.  Kids play video games, but the kids that are addicted to them are the ones that rather stay inside on a nice day and play games. If it is a nice day, kids should be outside playing.  Kids need to stay active and participate in sports and recreation. Football is a physically demanding sport that will have the kids exorcising every practice and game. There is no other sport that teaches physical fitness better than football. 

Keep Children Busy (and out of trouble). Playing sports will help keep kids busy after school.  Participating in youth sports and recreational activities will help keep the kids busy and out of trouble. It will keep kids in a controlled, structured, and positive environment.  It will also get the kids in good physical condition and it will keep them away from those unproductive 6 hour long video game sessions. Keeping kids busy and out of trouble is one of the best reasons why kids should play youth football. No other sport will require more commitment and DISCIPLINE.

Safer Game. The game of football has never been safer. Coaches are now required to take various safety classes on proper tackling and blocking techniques. Many leagues also implemented rules that don’t allow teams to do live tackling for more than 1/3 of the practice. There are also certain stupid ‘old school’ football drills that are now banned. The evolution of equipment also makes the game much safer. Equipment is getting better. Coaches are becoming more educated.  The perception of concussions in football is exaggerated. Many times people compare the NFL to youth football, which is absolutely ridiculous. The ‘old school’ win and hit at all costs is dying out. The younger more educated coaches are beginning to take over.

The are countless reasons why kids should play youth football. Every kid should reap the benefits that come from playing this amazing sport. Join our Youth Football Movement.  

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We want our youth football athletes to consume nutritious foods that will result in optimal play on the football field. I’ve come up with a list of foods that you can easily incorporate into your kid’s diet.  These are foods that can be eaten anytime.  Let’s focus on super power foods that improve vision, energy and overall health.

Carrots- Jam packed with vitamin A, carrots have been widely known to be beneficial for eyesight.  Having good vision on the football field is essential for achieving optimal play.  The question often asked is how do I get my kids to eat them?  A carrot can be eaten so many different ways- shredded, diced, cooked, sliced or whole- pick one he’s ok with.  If he doesn’t like it whole then slice the carrot and put it in a sandwich, he may not even realize it’s in there.

Pineapple– A great source of natural energy, pineapples are simply delicious.  This fruit  is high in manganese (a mineral essential for energy and strong bone development) and vitamin C (antioxidant). Have your youth football athlete eat a slice of fresh pineapple before practice or game time for a nutritious power food.

Nuts–  Besides being rich in protein, a handful of nuts provides a nutritional boost to your child’s diet that protects him on the football field.  Nuts contain vitamin E which protects skin from the sun’s harmful ultraviolet rays.  Note, this is not a substitute for sunscreen, always protect your child. Pack a nutritional super power sandwich with fresh fruits and natural peanut butter, he’ll love it.

Sweet Potato- A great source of vitamin a, sweet potatoes play a pertinent role in your child’s vision.  It’s so easy to prepare- just boil, cool and eat.

Plums- Along with being high in potassium and iron, plums are a great source of antioxidants.  This fruit will attack, with great force, free radicals that harm healthy cells in our body.  This is a great all around fruit for kids (and it tastes great too!).

Introduce these 5 foods into your child’s diet for preparation for the youth football season.  A healthy diet for your athlete will produce results on the football field.

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We love plant based performance foods that are going to produce healthy results. Here’s what your athletes need to eat, right now:

Hummus. Simple ingredients include chickpeas, lemon juice, garlic tahini and salt. This is a high performance food that is easy to make and always delicious. Hummus can be used inside a sandwich as a spread for your athlete.

Sweet Potato. Get that midday natural boost.  No sugar or butter needed. A good source of complex carbohydrates, a solid source of fuel for offseason workouts. This delicious food choice is nutrient packed, including vitamin A for precise on-field vision.

Spinach and broccoli rapini. Devour your greens! A quick stir fry of these two super greens with a little of your favorite seasoning produces a nutrient packed meal. Your little athletes will get a great source of iron, vitamin A/ C, and calcium.

Yellow Lentil Soup. Easy to make, with the consistency of split pea soup. You’ll boil yellow lentils to make this, with salt, pepper and garlic, for a quick, nutritious protein packed meal. According to world’s healthiest foods (whfoods.com), lentils help to boost iron for energy, while having a low fat profile.

Dried Golden Figs. Fiber, magnesium and other essential minerals. Remember the fig newton cookies you used to eat? I can not see much of a difference when snacking on a dried fig. Buy them organic, as the non-organic figs may contain an preservative that is unnecessary.

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I recently read a research note by Appalachian State University about the benefits of bananas for athletes and how they compare to sports drinks. Now, there truly is no comparison when comparing bananas to sports drinks- one is a naturally power-packed superfood with vitamins and antioxidants and the other is a hyped up, artificially colored sugar water- but the App State study was enlightening.

Here’s what they did-

The study had one set of professional cyclists drink a sports drink, while the other set ate a half of a banana- this was consumed every 15 minutes during a 3 hour bicycle race. Which would give the athletes a better boost? The results confirm what we already thought.  The performance levels were similar, however the glaring difference was the vitamin, fiber and potassium boost that came from bananas.  The infinitely better choice! “This type of research shows that you can have healthier carbohydrate sources before and after exercise that will support athletic performance just as well as a sports drink,” stated Dr. David C. Nieman, director human performance lab.

Here is why this fruit dominates, bananas contain-

Vitamin B6 nervous system functionality

Potassium combined with proper hydration prevents cramping

Manganese calcium absorption and healthy bones

Magnesium energy production

Vitamin C antioxidant, prevents sickness

Kid football athletes will clearly benefit from eating bananas over sports drinks, and this habit (we hope) will continue on with them as they mature into adults. A banana is a concoction of vitamins, nutrients and fiber. A power food that will help your athletes dominate on and off the football field.

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The “Gatorade dunk” is that special moment in sports when a championship team congratulates their coach with a icy sugary sports drink bath.  It’s also when the marketing team at Gatorade celebrates, thankful for all the free publicity.  Ah, free publicity.  It’s when a child sees his football hero drinking from a brightly colored and logo’ed paper cup on the sideline then rushing back into the game.  This advertising is not so in your face, but it works well.

Sports and energy drink marketers regularly huddle up and figure out ways to get you and your family to drink their products.  With an solid understanding of the importance of hydration, what’s good and what’s not for our youth football athletes in the vast sea of sports drinks?

The Official Journal of the American Academy of Pediatrics published a report on the effectiveness of sports and energy drinks for children and adolescents.  The findings are enlightening. One thing is clear- boys in youth football should never consume energy drinks as a form of hydration.  A drink is considered an energy drink when it contains stimulants such as caffeine, guarana, taurine, ginseng, L-carnitine, creatine and others.  There isn’t anything in these stimulants that are considered nutritional for our growing kids, therefore, there is no need for these energy drinks.

When it comes to sports drinks, such as Gatorade and Powerade, the above report by the American Academy of Pediatrics questions effectiveness.  When it comes to the vitamins, minerals and/or electrolytes that sports drinks contain- most are found in a healthy balanced diet.  Also, if your kid is a sports drink enthusiast, brace yourself for more trips to the dentist. Citric acid, commonly found in sports drinks, is considered “highly erosive” to   enamel of teeth.  So are these drinks needed?  Probably not, limiting consumption is great idea.

Sports and energy drink marketing teams allot big advertising dollars targeting children and teens.  Let’s be smarter.  Let’s continue to hydrate our youth football athletes with water before, during and after games.  Want a real energy boost for your child?  Fresh squeeze a few oranges or a grapefruit using a cheap hand held juicer.  You can’t go wrong with nature’s sports and energy drink.

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Why do we hydrate with water?

Simply put- water helps provide energy to our muscles and helps transport nutrients within our bodies. Want to avoid cramps? Drink water. Want to build some muscle? Bodybuilding.com tells us that water helps to build muscle by assisting in the formation of proteins.  Water is the super fuel necessary to perform at the most optimal level.

Forget all of the beverage commercials featuring paid athletes drinking neon colored drinks that you’ve ever seen everywhere (tv, billboards, internet advertising). Sport drink marketers have a sole mission and that is to generate profit for their corporations. Truth: sugar is highly addictive. Sugary beverage consumption contributes to childhood obesity, diabetes and heart disease. The popular sports drinks have artificial colors, and weird ingredients that can make you befuddled. Let’s avoid what is unnecessary and stick to what is important.

Soda- why the heck do we drink it?

Often times I am amazed when I see a mom, dad and child each sipping from large cups of soda purchased from a local fast food restaurant. Is there a set rule that when you go out to eat you must drink a soda? Parents you have the power to change this, chances are he’s learning this habit from his parents. .  When a kid sees poor dietary habits, he will pick them up as well.

Want to mix it up? Infuse water with fresh fruit (cut up pieces of your favorite fruit and drop them in a pitcher of water).

The real ultimate thirst quencher isn’t that sugary neon green liquid. It’s water. Eliminate the junk and your kids will be optimally fit to dominate.

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Here’s 5 foods that your athletes need to consume.

Spinach. Vitamins K, A, Manganese, folate and iron. Loaded with nutrients for growing athletes. Cook this  slightly in olive oil or add fresh to a sandwich as a lettuce substitute. According to World’s Healthiest Foods, spinach is jam packed with vitamins and anti-oxidents to keep your little guys healthy and is awesome for maintaining optimal bone health. 

Dates.  Vitamin B6, Niacin, Potassium. Versatile, eat by itself, or combine with natural peanut butter for the perfect quick protein packed snack. Ideally, dates are a perfect natural alternative to refined sugar. Pack these sweet, sticky fruits and snack just before practice for a solid natural energy booster. 

Guacamole. Vitamins K, B6, E, C, Potassium, Monounsaturated Fats. Blend a ripe avocado, bell pepper, garlic, a leafy green and a little salt for a nutrient packed sandwich spread. Dina Griffin from USAtriathlon.org says “avocados are a good source of quality calories, but their lesser known nutritional benefits include protection against cell damage/ inflammation, both of which must be managed to keep you healthy and strong.” Guacamole combines several really healthy foods to form a great food.

Pumpkin seeds. Manganese, Phosphorus, Magnesium, Copper, Zinc, Fiber, Iron. Add to cereal or have an alternative to salted sunflower seeds. Packed with protein, zinc and magnesium– a mineral that long distance runners benefit from. Reduce fatigue with this snack. 

Watermelon. Vitamins C, A, Pantothenic Acid. Great pre or post-workout fruit. We love this fruit because watermelons are over 90% water. Men’s Fitness highlighted a recent watermelon study in Spain- watermelon juices were found to help reduce athletes’ recovery heart rate and level of muscle soreness. 

Learning resources on the internet are plentiful so there are no excuses this season. Remember, it is just as important to train a kid’s tastebuds as it is to train his physical body and mind. Good habits taught early will last a lifetime. 

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Muscle Strength

Corn is a favorite food of youth football athletes for a multitude of reasons. I prefer corn pre-workout to provide that boost of energy to push me through an intense day at the gym.  Vitamin B1 (Thiamine) found in corn assists my body to break down proteins into usable energy so I can maximize my workout. Corn will also help to improve bone strength and assist to maintain good vision. The nutritional benefits of corn are off the charts, and there are just so many ways to enjoy it.

Energy

Pineapple has B1 vitamin, minerals, and natural sugars for energy.

Pineapple is also known for its high level of manganese. Manganese is all about energy production & protecting our cells from pesky free radicals (antioxidants enclosed, apply within). Fruits like pineapples attack and destroy those harmful free radicals that tend to lead to sicknesses.

Stay Lean

An apple a day keeps an angry coach at bay. Besides being a nutritional stud, a typical apple has a healthy dose of fiber, up to 5 grams per fruit. The fiber, or roughage, found in apples will help keep your athletes fuller, in turn lowering their need for junk or unnecessary foods.

Eyesight

Salmon, tuna and mackerel. According to the American Optometric Association, Omega-3 fatty acids do wonders for the development of vision and retinal function. Eat fish for healthy eyes and better vision.

Endurance

Ever hear of chia seeds? Imagine a relatively tasteless, crunchy seed that is packed full of nutrients that you could easily add into smoothies, salads or sandwiches, that is the chia seed. It’s a food for hydration. Long considered “the running food”, warriors would mix chia seeds and water to maintain energy levels and stay hydrated during battles. Your athlete will use it for a different type of battle.

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