continued...

It's a myth that athletes need huge daily intakes of protein to build up their muscles. Muscle growth comes from regular training and hard work, although young athletes do need slightly more protein than their less active counterparts. Too much protein actually can cause more harm than good, leading to dehydration, calcium loss and kidney problems.

Carbohydrates provide a great boost for athletes and many "carb load" before a competition. However, for young bodies, experts advise a good balance between protein, fats and carbohydrates. Parents can help by providing meals with plenty of carbs from whole grains (brown rice, oatmeal, sweet potatoes, whole-wheat bread and starchy vegetables like corn and peas). These whole grains provide not only the energy needed by young athletes, but also fiber and other nutrients they need to stay healthy.

It's also important for young athletes to eat a certain amount of fat each day because active muscles quickly burn through carbs and need fats for long-lasting energy. However, not just any fat will do. Experts advise concentrating on healthier fats such as unsaturated fats found in most vegetable oils. Fatty foods can slow digestion so athletes should avoid these foods a few hours before and after exercising. To avoid dehydration, experts recommend drinking before and after exercise, as well as every 15-20 minutes during exercise. Sports drinks are another hydration option; however, they really are no better than water unless your child is exercising in extremely hot weather or for more than 90 minutes.

When the big game day arrives, young bodies need to be prepared and what young athletes ingest over the several days before a big game will help provide the fuel they need. Performance can also get a boost by paying particular attention to game day meals. Suggestions of what to eat and when include:

• Eat a meal consisting of a serving of a low-fiber fruit or vegetable with a protein and a carbohydrate 2-4 hours before the game. Examples include a turkey or chicken sandwich with juice or fruit (plums, melons, cherries or peaches) or cereal with milk and fruit.
• Eat a snack less than two hours before the game, but avoid eating the hour before competition or practice. Examples of good snacks include crackers and cheese, a bagel or low-fat yogurt.

Preventing Injury

Now that you've got your kids eating the right foods to keep them not only performing strong but establishing healthy eating habits, it's time to help them learn how to prevent serious and nagging injuries that come with regular competition. Kids under 8 years old can be particularly susceptible to injuries because their reaction times are slower and they still are developing their coordination skills. As kids mature and grow at different rates, injuries become more prevalent when kids of the same age but varying builds play sports together.

So, how can the risk of injury be prevented, or at the very least minimized? The following are some suggestions to help keep your kids safe:

• Use the right equipment. This means using not only the equipment and safety gear appropriate for that sport, but making sure the correct size and fit are established. This includes all types of equipment such as helmets, protective eyewear, shoes, mouth guards, athletic cups and supporters and padding. It's also important to properly maintain all your child's equipment and safety gear.
• Make sure playing surfaces are appropriately maintained. Fields should not be full of holes and ruts which might cause kids to fall or trip. For sports such as running or basketball, make sure kids are playing on wood courts or tracks because these surfaces can be more forgiving to young bones and joints than concrete.
• Make sure the coach, other parents and the league have a commitment to safety and provide qualified adult supervision. Coaches should have training in first aid and CPR and it's important to ensure that the coach's philosophy of health and safety is in line with your own.
• Prepare your kids for whatever sport they want to play. Parents should avoid the mistake of signing up a child to play a sport they are unprepared to play or uninterested in playing. It's also important to make sure your child has warmed-up and has adequate practice time before games.

Common Childhood Sports Injuries

Despite a parent's best efforts, most kids eventually will suffer some type of injury if they are involved in competitive sports. Acute injuries are the most severe and usually stem from a traumatic event. In younger children, acute injuries might include minor bruises, sprains and strains. Teenagers are more susceptible to broken bones and ligament tears. The most serious acute injuries include brain injuries such as concussions, skull fractures, brain hemorrhages and spinal cord injuries.