Children love to run around and be active! They are often more energetic than adults! As a mother to an active child who is entering his fourth year of minor hockey, I can understand how overwhelming it can be as parent when it comes to nourishing their active bodies and mind. There is a lot of information streaming on social media, the internet, glossy marketing ads, sports influencers, etc. It can be challenging to trust all of these sources and chose the best option for your child. Since my son was very young, I have emphasized the importance on teaching him healthy nutrition and lifestyle habits. To be honest, it was easier to navigate when he was not exposed to sport teams and school as there was fewer outside influences on his health. However, this is our reality.
I want to highlight some valuable nutrients to help your active child grow into a healthy athlete. These can be found through diet or through supplements. I do emphasize the importance of working with a licensed healthcare worker who can discuss whether supplementation is necessary. I do often emphasize specific bloodwork when working with patients, including children, which can give us a more thorough picture of health. Based on a thorough intake and review of bloodwork, supplementing with specific vitamins/minerals may be indicated.
Hydration
Our bodies are comprised of an average of 70% of water. When we are active, we need to keep ourselves hydrated with water and may need electrolytes. There are several sports drinks available, however many contain high levels of sugar and additives. There are home-made electrolyte formulas that could be used, or a good quality age-appropriate supplement may be indicated. Making sure your child is drinking water before, during and post activity is important. Dehydration can lead to fatigue, muscle cramping, headaches and hunger.
Protein
Protein is comprised of amino acids, which play a vital role in exercise as it supports muscle building and repair. Protein can be found in both animal and plant sources. Animal proteins include eggs, dairy, meat, fish whereas plant proteins include legumes, nuts, seeds, and tofu. Most plant-based options may not contain a complete amino acid profile and you may consider combining a few options. Having a protein snack post exercise can help with muscle recovery.
Magnesium
Magnesium is a key mineral utilized in 100s of reactions in our body! It can support energy production, muscle function and bone health to name a few. Common food sources include seeds, nuts, spinach, chicken, and avocado. Soaking in a warm Epsom salt bath after an activity can help relax muscles. It can help promote a more restful sleep and calms the nervous system. If supplementing with magnesium, it is ideal to take in the evening or at bedtime.
Omega-3
Omega-3 is an essential fatty acid that can help decrease inflammation in the body, supports brain health and the nervous system. When we are active, our body can be more inflamed. Fish sources are more potent sources of omega-3 versus plant-based options. Food sources are often quite low in omega-3 and would require someone to eat multiple portions in one day. I find this is a common nutrient I do supplement with my patients.
Iron
I review a lot of conventional bloodwork in my practice, and notice that children commonly have low or low normal levels, which can impact their energy levels, vitality, sleep quality, behaviour and performance. The amount of iron found in a multi-vitamin is often minimal. Heme iron, which is found in animal protein is generally a more absorbed source of iron versus plant-based options. Food sources or iron include beef, organ meats, lentils, spinach and fortified cereals.
Zinc
Zinc is a mineral that plays a key role in our immune health, wound healing, supports healthy growth and protein synthesis. This is another mineral that can be tested in bloodwork that I see is commonly lower in children. Food sources include pumpkin seeds, oysters, beef, beans, fortified cereals and dark chicken meat. If supplementing with zinc, it must be taken with a meal as it can lead to nausea on an empty stomach.
Vitamin D
Vitamin D is a fat-soluble vitamin, which means it can be stored in fat cells and not eliminated in our urine like water soluble vitamins. This is a crucial vitamin as it is involved in important functions in the body such as improving calcium absorption and supporting bone health, supporting the immune system and regulating inflammation. It is a common vitamin that is low in our Canadian population. Testing your levels can guide an optimal dosing with a supplement. Since it is a fat-soluble vitamin, it should be taken in drop or gelcap form while avoiding the hard tablets.
Having active children can help influence their parents to stay healthy and live an active lifestyle. My son has helped me get into shape! We have spent countless hours playing floor hockey, soccer, tennis and pickleball. Being active together helps us connect, have fun, laugh and be healthy! Providing the right nutrient support for young athletes, especially those on the ice, is crucial for helping them reach their full potential both on and off the field. I am treating more active children in my practice and have learned a lot through my son’s interest in sports.
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