As mums, we often find ourselves overwhelmed with an array of supplements and energy gels meant for our budding athletes. But are they really necessary? How do we truly guide our children in the realm of sports nutrition? In this episode, we seek the help of an expert to get hard facts on sports nutrition.

Meet Taryn Richardson

Taryn Richardson, the brains behind Dietitian Approved, is a top-notch Sports Dietitian. She’s all about mixing health and sports performance, and we’re here for it!

Do Kids Need Sports Drink?

(Jo) I have a 10 and a 13 year old and I personally give them an additive-free electrolyte drink. But apparently, kids do not need sports drinks. All they need is water and healthy, fresh foods. Avoid getting sucked into marketing schemes and rely on organic foods. There is nothing wrong with eating fresh slices of fruits during break times.

Also, most children are not triathletes and are probably not exerting too much effort to even need electrolytes replenishment. And even triathletes might not even need sports drink. All they need is proper nutrition.

Electrolytes Replenishment

So when we sweat, we primarily lose sodium. Therefore, we don’t need to aim replacing other minerals like magnesium, calcium or potassium. All we need to replenish is sodium, which can be obtained through foods. There’s more sodium and other electrolytes in food than there is in sports drink.

While there’s a time and place for supplements, nothing can truly replace the wholesome goodness of real food. Whether our child is on the soccer field or rehearsing for a school play, natural nutrients are often more beneficial than their synthetic counterparts.

Importance of Nutrition

Nutrition is the fourth leg of triathlon (or any sport). When you combine nutrition and training, that’s where the magic happens. If you don’t have your nutrition dialed in, you could be under performing because you are under recovering. It is the same as wasting your time because you could be doing so much better. Before you could focus on nutrition, it is important to go back and understand the basics.

Proteins

Proteins are the building blocks of all our hormones and enzymes. It’s a crucial part of recovery when you are seriously training. Think of it this way, our protein needs is like a cup that you must fill at regular intervals everyday. You don’t know when your body will use it, so its best to fill it every opportunity you get. But don’t worry, our body will get rid of any excess proteins that we consumed, because we cannot store it in our body.

You can get proteins from:

  1. Red meat
  2. Chicken
  3. Fish
  4. Eggs
  5. Milk
  6. Cheese
  7. Yogurt
  8. Tofu
  9. Legumes
  10. Nuts

Carbohydrates

Carbs are not your enemy. It is also essential when it comes to fueling your body. You can get carbohydrates from:

  1. Rice
  2. Pasta
  3. Noodles
  4. Crackers
  5. Biscuits
  6. Quinoa
  7. Fruits
  8. all types of breads
  9. Veggies
  10. Potato
  11. sweet potato
  12. Corn
  13. Legumes
  14. Chickpeas
  15. Lentils
  16. Baked beans

When to Eat?

Timing matters a lot! Just like we’d eat right during a big event, the same goes for sports. Feed your body the right stuff at the right time, and you’re golden. Think about it, if we are pregnant, we do all the right things to make sure we are healthy and we deliver the baby safely. Hardcore sports is no different. You need to prepare your body so it can perform in the best way possible.

Get the Right Advice

And here’s the kicker: always get your advice from the pros. Your gym trainer might know workouts, but when it comes to food, you want a sports dietitian in your corner. There is no one-size-fits-all approach to nutrition, and you should always seek the help of a sports dietician for nutrition advice. Especially if you are about to do a big endeavor,  like a three-day hike. There is always an optimal way to feed your body before and after your big day.

To find out more about Taryn and to check out all that she has to offer, head to:

📲 Website
📲 Facebook
📲 Instagram

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Much love,
Jo & Tracey x