The daily grind of a youth athlete can be quite taxing. After a full day of school, there’s practice and likely plenty of homework. The weekends are usually stacked with games, sometimes four or five contests over the two day period. Not only is game day taxing on their bodies, but the preparation leading up to the events can put a great strain on children. It can lead to them being fatigued or even sick. So what’s a parent to do? One way to help children get through their demanding schedules is by making sure they are consuming a proper diet. The ultra competitive youth sports environment can zap plenty of energy from kids.

Parents can step in and help by ensuring their kids are nourished properly with the right foods. Doctor Melinda M. Manore, professor at Oregon State University’s Department of Nutrition and Exercise Sciences, believes good eating habits translate onto the field of play. “Young athletes need to be well fueled,” she says. “They have to eat. Food fuels sports.”

There are a few basic factors to keep in mind on how to fuel the body properly, mainly the child’s competition level, age, and size. “For a kid at 5 or 6, they’re activity level will not be as strenuous and by nature they will be smaller and need less calories,” Dr. Manore says. “The primary focus is to make sure they’re getting a proper level of carbs and proteins as they are still growing. When they have a strenuous weekend, it’s important to be sure they’re getting plenty of both.” Carbohydrates are the body’s main source of energy and proteins help athletes maintain muscles that are being used in competition. Protein contains essential amino acids that help the body function properly.

Long weekends tend to be the most difficult times for parents to ensure their child is getting healthy and adequate fuel for competition. Time restraints and hectic schedules can make preparing meals ahead of time a challenge. But it’s important that parents do not succumb to vending machine snacks: candy bars, sodas and chips. Taking the time to pack a cooler filled with nutritious foods will benefit your child during play and in the long term. Kids are always hungry it seems. Having healthy and energy packed foods around are essential.

If traditional pre or post game foods are not readily available, Dr. Manore suggests smoothies, chocolate milk, or regular low fat milk as good sources of both carbohydrates and protein. You can purchase smoothies pre-made or even packaged in bottles. This proves to be a bit more child friendly according to Dr. Manore. “They can have a small portion, cap it and drink more later,” she says. While bottled items are a convenient choice when on the run, parents should pack foods that will provide more sustainable energy such as fruits, bagels with peanut butter or cheese and even a good old fashioned peanut butter and jelly sandwich.

Prior to a game, it is important for a young athlete to have food in their system. There are several myths regarding pregame meals. Some parents believe it can lead to a child vomiting during a game or even having digestion issues. Both instances are possible, but if a pregame meal is eaten at the right time, negative results can be avoided. When pre-game fueling is handled properly in terms of time prior to competition, type of food and amount of food consumed, the results can be rewarding. “Young athletes can even eat a small snack such as peanut butter sandwich, about 200-300 calories, up to a half hour before an event,” suggests Dr. Manore.

During games, the No. 1 priority should be hydration. “It is extremely important to provide fluids in order to keep young athletes hydrated,” Dr. Manore says. “Young athletes don’t regulate body temperature nearly as well as adults do. If you’re on the sidelines thinking, “It’s really hot out here”, think about how your child might feel. Parents need to realize that their child’s core temperature will be much higher.” The majority of the time, water is sufficient enough to meet the needs of hydration. However, there are instances in which an isotonic such as a sports drink can serve as a better mode of hydration. “Anytime young athletes are competing for over 60 minutes at a high intensity, sports drinks can be important,” Dr. Manore says. “They provide carbohydrates and electrolytes that aren’t in water. Electrolytes (salts) help the athlete to maintain fluids and stay hydrated because they absorb the liquid. You’re not going to need it if you’re simply engaged in 45 minutes of moderate activity.”

Once a game ends, it is critical that hydration continues and calories are consumed. “Make sure they keep drinking immediately after the event to stay hydrated,” Dr. Manore says. “If there is a long ride home, it’s a good idea to make healthy snacks available. Once you get home, make sure your children eat a full meal right away.”