Yet there is something about junior sport that has always bugged me.
Why is it that activities designed to support children's health are so often accompanied by foods and drinks that don't?
Sports carnivals, weekend games and school athletics events usually come with:
We're encouraging children to be active because it's good for their health, while simultaneously surrounding them with foods and drinks that don't necessarily support performance, energy or recovery.
Don't kids need sugar for energy?This is a common beliefs around sport. And yes, sugar does provide energy, it's not necessarily the best type of energy. Sugary foods and drinks can create a rapid increase in blood sugar, but that boost is often short-lived. Many children experience a quick burst of energy followed by a crash in energy levels shortly afterwards. This is why a handful of lollies before a game may not provide the sustained fuel children actually need. Foods such as fruit provide natural sugars alongside fibre, vitamins, minerals and water, helping to support more sustained energy. Bananas, watermelon, oranges, apples and berries are all simple, portable options that work perfectly for half-time breaks. Do children really need sports drinks?Usually not. According to Sports Dietitians Australia, sports drinks are generally unnecessary for recreational sport. For most children playing weekend sport or participating in school carnivals, water is the best choice for hydration. Sports drinks were originally designed for elite athletes undertaking prolonged, intense exercise. Most junior sport simply doesn't fall into that category. Many sports drinks contain around 8–9 teaspoons of sugar in a single bottle, along with colours, flavours and additives that offer little nutritional benefit. For the majority of children, a drink bottle filled with water is exactly what their body needs. What about electrolytes?Electrolytes are marketed very well to be essential to rehydrate you after intense exercise. The reality is that unless exercise is prolonged, intense, performed in extreme heat, or the child is sweating excessively, electrolyte replacement is generally unnecessary. Most children can easily replace any lost electrolytes through normal meals and snacks. Water is totally fine. What should children eat after sport?After exercise, the body needs these two things:
This doesn't need to be complicated. Simple ideas include:
If dinner isn't far away, a glass of water and a small snack is often all that's needed. The bigger issue: Making healthy choices easierThe final point I'd love parents, schools and sporting clubs to consider is this: If children are offered a choice between brightly coloured sugary products and fresh fruit, what are they most likely to choose? It's not a fair contest. Many ultra-processed foods are specifically designed to be highly appealing. Food companies invest enormous resources into creating products that are colourful, convenient and difficult to resist. It's important to recognising the environment we create around these foods. Imagine if sports carnivals featured:
The healthy choice would become the easy choice. Food for thoughtLet's celebrate the movement, health and wellbeing of taking part in sport Perhaps it's time we asked whether the foods and drinks surrounding children's sport are helping support that goal — or undermining it. Because our kids deserve fuel that helps them play, learn, recover and thrive. Not just products that have been cleverly marketed as "sporty." Want help to raise this with your own sports club or school?If you’re concerned about the current practices around sport and snacks at your local club or school, please know it is totally acceptable for you to raise your concern with the club and school. Feel free to use the information in this article or send me an email to request a template letter that you can use to give to your club or school. |