When should my child drink a sports drink like Gatorade, and when is water enough?
As a general rule of thumb:
Activity under 1 hour: Water is sufficient.
Activity over 1 hour: Sports drinks are only needed for intense, prolonged exercise, activity in extreme heat, or your child is sweating a lot.
Sugar and electrolytes in gatorade are helpful for replenishing muscle glycogen (stored carbohydrate in the muscle/liver) and electrolytes help with fluid balance.
Regular Gatorade vs. Gatorade zero (no sugar) may be a good option if the activity was not strenuous, but there is still sweating.
Sugar is quite helpful around intense exercise. Depending on the intensity of a baseball game/position, etc, often gatorade is not needed and water is the best option with a salty snack.
What should my child eat at a concession stand or fast food restaurant?
It depends on the time!
Several hours before activity (3–4 hours):
Aim for a balanced meal: mostly carbs, some protein, and fat
Grilled chicken sandwich or small burger + fruit or small fries + water/milk
Turkey or ham sandwich/sub on wheat (veggies, light sauce) + apple slices
Right before activity (0–60 minutes):
Aim for quick carbs + easily digested protein, low fat and low fiber.
Plain pretzel
Small granola bar
Small roll/bagel
Fruit or applesauce pouch
Right after activity (within 1 hour):
Carbs to refuel + protein.
Chocolate milk + pretzel or granola bar
Hot dog/hamburger + small fries + milk
Chicken tenders + pretzel/popcorn + water
Cheese pizza slice + chocolate milk
Turkey or ham sandwich/sub on wheat (veggies, light sauce) + apple slices
Yogurt + fruit cup
What should my child eat before bed?
A small snack 30–60 min before bed (100–200 calories) prevents hunger, stabilizes blood sugar, and supplies nutrients like tryptophan, melatonin, magnesium for growth and rest in active children.
Why it helps young athletes
A snack is a great idea for filling the gap between dinner and bedtime. The right snack can help to aid overnight muscle recovery, and avoid tummy upset or energy crashes. Choose protein and complex carbs, not sugar.
This is true for parents too - the old saying of don't eat past 7:00pm is not evidence-based. Eating some protein prior to bed can help with recovery and metabolism.
Simple Snack Ideas
Milk/soy milk (1 cup) + banana
Apple/kiwi slices + nut butter or string cheese
Small turkey/cheese sandwich on whole-grain bread
Greek yogurt + cherries/pistachios
Oatmeal (1/2 cup) + milk
Scrambled eggs
Peanut butter protein ball + milk
Bowl of cereal and milk
Avoid 2+ hours before bed:
Soda, chocolate, sugary treats (spike/crash); caffeine disrupts sleep cycles.
What are ultra processed foods? Should they be avoided?
Ultra processed foods (UPFs) are packaged, factory-made foods using ingredients you wouldn't typically cook with at home. High in sugar, unhealthy fats, salt, and additives, they're super convenient, tasty, and easy to overeat. In the US, ~70% of US kids' daily calories come from UPFs.
Examples: Most sugary breakfast cereals, hot dogs, chips, candy bars, chicken nuggets, flavored yogurts, boxed mac & cheese.
High intake carries risks:
Obesity and excess weight gain
Heart disease risk factors
Mood swings, focus/attention issues
Poor nutrient quality, gut health problems
Practical goal: Moderation
Try to avoid daily reliance on UPFs, instead consume occasionally (busy days, travel, as a treat), and prioritize whole foods most meals. No need to be perfect!