I have completed three full Ironman 140.6 in the past five years. Guess what’s the most challenging part of preparing for an Ironman race? It’s not training because if you invest sufficient time and effort in training, then you can definitely finish an Ironman race. For me, and indeed most Ironman athletes, it’s nutrition: what to eat before, during, and after training. Of course, this applies to your race day!
I will keep this blog post short and dedicate this version to my son’s soccer teammates (and parents). I started coaching my son on what to eat and drink before and during a game because I was shocked by his (lack of) knowledge and how much social media influences our kids (and ourselves). OK, cut to the point:
- The human body needs ‘fuel’ to work. Carbohydrates (such as rice, bread, and potatoes) break down into glucose and power our bodies. Protein provides amino acids to repair our muscles after exercise. Your kid needs a lot of glucose to play a soccer game because running burns a lot of calories.
- Where does the glucose come from? Well, sugar is the simplest form of carbohydrate, and it can be quickly turned into glucose in our body. So, parents, if you don’t like your kids to drink sugary stuff, sports is the time when you should supply them with sugary drinks!
Some answers to common questions:
Question 1: When should I eat before a game? If a soccer game starts at 8:30, your kid should finish eating by at least 7.30, ideally by 7.00. It’s not comfortable to run with a full or semi-full stomach (that’s why amateur athletes vomit). If you can give your body 2 hours to digest foods, that would be the best.
Question 2: What should I eat before a game? It’s better to have something that is easy to digest and is full of carbohydrates. A Nutella toast with white bread is a good choice. However, bread is not easy to digest, especially wholemeal bread. I’d suggest having one banana, a sweet milo drink (without too much milk), and a Nutella toast. Not a healthy diet? If you don’t have a long lead time to a game, you need to take a ‘shortcut’ and simply eat sugary foods as an energy supply.
Question 3: What should I eat or drink during a game? Again, you need glucose to power your body, so sugary drinks are the best choice because sugar can be digested quickly to glucose without much burden on your stomach. Trust me: this is the best time to spoil your kid with sugary drinks! Bananas are also a very good choice; they are full of carbs and easy to digest. Saw Roger Federer eating bananas at the Australian Open? Yes, it’s good to have something in the stomach besides sugar and sports drinks! Nothing is better than bananas!
Question 4: Is sports drink a good choice? In general, yes. If you read the nutrition label of a sports drink (such as Gatorade), you will realise that it contains mainly sugar, electrolytes and some vitamins. My son doesn’t like the taste of sports drinks, so we go for a sweet Ribena drink instead. You can make it a bit sweeter with more Ribena in a water bottle; it’s almost a natural sports drink!
Question 5: Are energy bars a good choice? In general, yes. Most energy bars are designed to maximise calories in a small pack. For a soccer game, your kid can eat half an energy bar before kick-off and half during the half-time break. When I rode my time-trial bike during an Ironman race (180 km), I ate on average two energy bars, one banana and two energy gels per hour, plus my secret high carb drink in my bottle. Energy gels are also a good choice. Well, you know what’s in that gel. Yes, sugar…
Question 6: Is ‘energy drink’ a good choice? In general, no, because most energy drinks (such as Bull) contain caffeine to keep you alert after drinking it. Not suitable for kids. However, my son seems to believe that energy drinks are great because they provide ‘energy’. Guess where he got that idea? Yes, social media! If you read the nutrition label of an energy drink, you will find that it mainly contains sugary stuff, Vitamin B (boosting your metabolism), and caffeine (or something similar). Without the caffeine (and its “natural alternatives”), an energy drink is just a sports drink.
Question 7: Does my kid need to drink protein shakes after or before sports? In short, no. Protein is turned into amino acids after digestion to repair muscle damage during sports. A chicken fillet or half a stake can quickly fulfil the amount of protein your kid needs! It’s not good to drink a protein shake before a game, either. In fact, diary produces are hard to digest. Eating or drinking diary products before or during a game is not a good idea.
According to sports science, these rules generally apply to most people. So, while you find this blog post helpful for your kid’s sports training, it’s also good for yourself. If you exercise enough, you can eat anything from doughnuts and cakes to a flat white with sugar! Just make sure you burn those carbs with exercises and physical movements.
Oh, what does my son eat or drink? He is picky… he usually has a sweet milo with a sweet toast before a game (-60 mins before KO). He drinks sweet Ribena during a game and sometimes has a few bites of a banana. He tried my energy bars and gels but didn’t like the taste. He doesn’t like the taste of Gatorade, either. So, Ribena and bananas for now.
I hope this blog post clears your doubts about nutrition for your kids. ^_^ Happy sporting!
Dr. C. Richard Wu @ REEAConsulting.com
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