Health Tip: Game Day Nutrition

September 24, 2019

By Nick Parkinson, M.Ed., ATC, AT
Henry Ford Health System

Parents, you know how important it is for your student athlete to be well-rested, well-fueled and well-hydrated. Just like a car needs gas, their bodies needs food.

So, whether they’re doing an intense workout during practice or competing in a strenuous game, it’s crucial for them to be properly hydrated and nourished, both before and after, so they can perform their best and recover properly.

Pre-Training Nutrition

The most important part of pre-training nutrition is making sure your child’s food choices give them the healthy energy boost they need for the type of physical activity they’re engaged in, and not a just quick sugar rush.

Carbohydrates may have a bad reputation, but they’re actually the body’s main source of energy. Before a workout, a healthy snack is a great idea. The trick is to eat far enough in advance to be able to digest before being active.

To ensure proper digestion while fueling up, follow these tips:

If there’s less than two hours until go time, try a quick snack like a banana, apple, or a small bowl of Greek yogurt with granola and fruit.

Have a little time to spare? You could try a brown rice bowl with sautéed vegetables or a cup of oatmeal topped with fruit.

Either way, carbs will fuel the body so your child can perform at his or her peak.

Post-Training Nutrition

After an intense workout or game, your child’s body is depleted of its nutrients. It needs to be recharged, which means eating carbs, fats and proteins. The word “fats” tends to scare people, but they’re actually a crucial component in building muscle and recovering.

After an event where your athlete worked out hard, encourage your child to eat something that includes multiples food groups. Try something simple like avocado or peanut butter toast, hummus with veggies and whole-wheat pita, or even a smoothie.

Hydration No Matter What

Regardless of the intensity of the workout, the most important thing is to keep your kid hydrated before, during and after.

It is recommended to top off water intake approximately two hours before any physical activity. Then, athletes should continue hydrating throughout. And while there are many sports drinks to choose from, the healthiest option is water. If you want to add some fun (and natural) flavors to them, try infusing with fruits and/or veggies.

Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.

Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.

Health & Safety

Is My Student Athlete's Pain More Than Just Growing Pains?

By Henry Ford Health

February 14, 2023

There are a few factors that can make student athletes prone to injury. They might be overusing their muscles (thanks to a more rigorous exercise regimen), and they might not yet have developed the proper technique for their sport.

“These factors, combined with the fact that student athletes have growing bodies that they’re still getting used to—especially after a growth spurt — can make them more prone to injury,” says Nancy White, M.D., a sports medicine physician with Henry Ford Health System.

However, just because your child is feeling pain doesn’t necessarily mean they’ve sustained an injury. There is such a thing as growing pains, although the term may be misleading. “Most experts feel that growth itself does not cause pain,” says Dr. White. “The most likely reason for ‘growing pains’ is overuse of the muscles, causing pain and soreness after an activity.”

These growing pains typically occur at the front of the thighs, the back of the knees and the calves, she says, and occur commonly in the late afternoon, evening, or night. If your child is experiencing pain outside of these areas or times of day, it might not be growing pains — and it’s a good idea to get it checked out by a doctor.

Tell-Tale Signs That Pain Should Be Examined

If the pain goes away by the next day — if your child has rested during night and feels better the next morning — there’s no need for concern. But you should head to the doctor if:

► the pain is lingering into the next day.

► the pain is also accompanied by bruising, swelling or redness.

► the pain is so intense that they’re unable to put weight on their legs.

“In these cases, don’t wait — the longer you wait, the more dangerous the injury can become,” says Dr. White.

How Student Athletes Can Help Prevent Injuries

Encourage your child to take proper precautions and maintain healthy habits, all of which can lower the likelihood that they’ll sustain an injury. Dr. White recommends the following tips:

Maintain proper technique. “Knowing and understanding the movements needed for whatever sport they practice is so important,” says Dr. White. “Figure skating and gymnastics are two sports where I tend to see injuries more often during growth phases. These athletes are often learning difficult skills at a time in their lives when they’re going through a growth spurt, and that combination can lead to injury.”
Stretch before and after playing a sport. “Try dynamic stretching — where you’re actually moving while stretching — instead of static stretching, where you’re holding the stretch,” says Dr. White. “Dynamic stretching is a great warm up. It can help improve flexibility and reduce the risk of injury.”
Strength train, especially in the core and limbs. Doing so will help create stable, strong muscles to keep the body properly aligned and lessen the chances of injury.
Eat a balanced diet and stay hydrated. While it’s normal for kids to have sugar every once in a while, filling the bulk of their diet with plenty of water, fresh fruits and vegetables, healthy protein, fats and carbohydrates will help them function to their best ability.
Get enough rest each night. Sleep is necessary for health and well-being in general, but when it comes to athletes, rest is incredibly important to help their bodies recuperate. In general, kids need about 10 hours of sleep per night. So if your child plays a sport, you want to really be sure that they’re hitting that 10-hour mark, says Dr. White.

Dr. Nancy White is a sports medicine physician with Henry Ford Health System. She sees patients at Henry Ford Medical Center – Columbus in Novi, and Henry Ford Medical Center — Bloomfield Township.