The Modern-Day Dietary Habits Around Youth Sport Are Creating Unhealthy Kids.
Multiple sport commitments per week and busy, scheduled lives require new strategies around healthy eating.
Welcome to edition 181 of The Physical Movement. This week we address the topic of healthy eating in a hectic youth sport world. Let’s go….
If you have a kid in youth sport, the schedule can get hectic. if you have more than 1, it can get downright chaotic. Each child in activities 3,4 or 5 times per week leads heavy scheduling requirements, drive time and healthy eating often gets the short end of the stick.
A University of Minnesota study shows kids in sports are more likely to eat fast food and unhealthy snacks. "We think of sport as being something that is healthy for kids. But in fact, the food environment in sports is one that's particularly unhealthy," said Prof. Toben Nelson of the University of Minnesota School of Public Health. The Healthy Youth Sports Study (HYSS) was designed to investigate the relationship between youth sport participation and obesity prevention strategies.
"What we found talking to parents is they are rushing around trying to get to the practices, the events," Nelson explained. "As a result they end up eating a lot more fast food." Research shows kids involved end up consuming more calories.
Other research suggests that excess calories consumed by youth sport participants may come from two sources: 1) fast food and 2) sugar-sweetened beverages such as soft drinks, fruit juices and sports drinks (e.g., Gatorade and PowerAde).
A study of middle and high school youth found a positive association between sports team participation and frequency of fast food consumption among males (1). A subsequent longitudinal analysis of these data found that among males, sport team participation during middle school predicted greater fast food consumption into the high school years (2). Frequent fast-food consumption is associated with greater intake of total calories, total fat, saturated fat, carbohydrates, sodium, added sugar, and sugar-sweetened beverages, and lower intake of milk, fruits and vegetables, higher weight, and weight gain.
While this information is not necessarily ground-breaking, the impact can be. The habits developed in youth are often extended later in life. If the message early on is that when rushed for time, fast-food is the solution, then that solution continues even when the sports stop, and the downward health spiral continues.
Additionally, is the impact on the current health of our kids. Physiological impact while also affecting mental health. Since a fast-food diet has low nutritive value, it can change parts of the brain that may impact mental health.
A 2020 paper suggests a link between unbalanced diets high in saturated fat and simple carbohydrates, typical of fast food, and a lower capacity for memory and learning.
Eating lots of fast food could also impact an individual’s mental health and make them more prone to depression and anxiety. A 2021 study compared data from 322 males and 322 females age 30 or older. They found an association between healthy food such as leafy greens, nuts, and fish and positive mood, while the opposite was true of fast food. In addition, women reported significantly more negative associations with fast food than men.
A little over 1 year ago, The Physical Movement examined the impact of putting the wrong fuel into young bodies.
“Good nutrition accounts for 50% of my performance with 40% being mental and 10% being physical”
-Hayley Wickenheiser, 5 time Canadian Olympian and Hockey Hall of Famer.
The link between nutrition and performance is undeniable. While so much time and money is being spent on improving the physical to prepare for sport, nutrition is often overlooked.
The quality and amount of food consumed has a direct link to health and performance. Specifically impacted are energy levels, recovery ability, focus and decision making as well as good health. Poor nutritional choices enhance fatigue and are a great way to ensure not being able to meet the demands of the game.
Below is a summary of a great article from Ryan Andrews. Ryan is a principal nutritionist and adviser for Precision Nutrition and an adjunct instructor at Purchase College, State University of New York. He holds master’s degrees in both Nutrition and Exercise Physiology from Kent State University and a BS in Exercise Science from the University of Northern Colorado. Andrews is also a Registered Dietitian (RD), Certified Strength and Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA), a certified exercise physiologist (ACSM), and a Registered Yoga Teacher (RYT).
Simple Basics:
Choose whole, minimally processed foods. Avoid processed foods that are specifically marketed to kids.
Cut the sugar. Most obvious sources of unwanted sugar : soda, sports drinks, candy, breakfast cereals. Less obvious sources of sugar = everything else from yogurt to bread
Get the crap out: processed foods come with a ton of preservatives and chemical that feed us all toxins. Read the labels and inspect for yourself.
Incorporate vegetables and fruits into kids’ daily diet. Cut up fruits and veggies and make easy to access during the day, in or between games.
Supplement with vitamins and minerals if needed, but try to get nutrients from a varied, whole-foods diet first.
Help kids regulate their appetite and hunger cues with whole foods and mindful eating. Staying away from long periods of time without eating, not searching the pantry when hungry or even making the healthy snacks available.
Take the lead an adopt healthy habits yourself. Coaches and parents this is for you. We are being watched and our behavior translates to our young people. Our patterns become their patterns. You rush off to the local drive through to get breakfast becomes their habit. More than ever kids need a role model for positive behavior. Sometimes we need reminding how important this is.
Young athletes often look to coaches as the most trusted source of nutrition information over parents, friends, teachers or dietitians. (3)
Last but not least, be prepared to be labelled as “health nut” by other parents if you go out of your way to prepare healthy snacks. One of my favorite shows “Everyone Loves Raymond” addressed the topic is their own beautiful way.