Being an athlete isn’t just about getting proper exercise — it’s about eating right. Children who play sports or are otherwise physically active may have different dietary needs based on the amount of energy they use on the field.
Through her Frederick-based practice, Kindred Nutrition & Kinetics, sports nutritionist Amy Goldsmith works with athletes of all ages to plan diets and hydration plans that are right for them. We spoke with Goldsmith about how parents of young athletes can encourage diets that fit their active lifestyle.
This interview has been edited for length and clarity.
What are the most important food groups for kids who play sports? Are there any important ones that are neglected?
Fruits and vegetables are important for every kid. For athletes, it’s where they get a lot of carbohydrates, electrolytes and anti-inflammatory vitamins and minerals that can help with recovery.
Carbohydrates are extremely important, but it’s a macronutrient that many of the kids I work with are not getting enough of. There’s a lot of misinformation on social media about carbohydrates being harmful, but young athletes need it. Parents who restrict carbs in their own diets can unintentionally restrict it for their children.
Do different sports require different diets?
The unique part of being a sports dietician is that there are different strategies for all kinds of sports. When you look at a sport, you have to look at its duration and intensity level, and how that affects kids’ dietary needs. But you also want to look at timing. If I have a soccer player who is going to be playing games for an hour and a half, they should fuel up throughout the day. A swimmer or gymnast who has a very intense workout in a short amount of time might need to fuel up right before then.
If a young athlete has to build muscle, what’s the safest way for them to do that?
People usually default to protein, because they think protein increases muscle mass. But I recommend making sure you’re hitting your overall calorie needs first, which means carbohydrates and [healthy] fats. If you’re not getting enough carbohydrates, your protein is not going to be able to do what it needs to do, and protein’s role is to retain muscle and help you recover.
What’s the best way to make sure athletes stay hydrated?
The cool thing is that water bottles have become a trendy thing for kids to have, because it’s important for them to bring one to school and make sure they’re drinking water all day long. If you have a 24-ounce bottle, your goal should be to drink at least one bottle by the end of the school day.
Meet the Expert
Amy Goldsmith, Kindred Nutrition & Kinetics | RDN, LDN
Goldsmith has been a Frederick resident for 16 years, at which time she started her private practice focused on sports nutrition and performance, eating disorders and complex medical nutrition. Goldsmith is also an avid resource to the community, as she’s quoted in national publications weekly and has a recurring spot on Fox 5 DC News. She has worked with thousands of clients and is passionate about helping families navigate their health to be the strongest they can be.
