The Best Foods for Kids Playing Basketball

A balanced diet is the key for kids to perform their best every day and before playing sports, such as basketball. Kids up to age 14 need 1400 to 2000 calories per day to maintain a healthy diet. They obtain these calories by consuming three healthy meals each day with healthy snacks in between. In addition to plenty of water, a balance of vitamins, minerals, carbohydrates and proteins are the best foods for kids playing basketball.

  1. Carbohydrates

    • Carbohydrates are the starches, sugars and fiber needed for a healthy diet. These provide the body with energy to get through the day and work through a big basketball game. Carbohydrates can be simple or complex. Simple carbohydrates include sugars from some fruits and dairy products. Complex carbohydrates you can get your kids to consume before shooting hoops include foods such as starchy vegetables, whole-grain breads, oatmeal and cereals. According to Health Central, your daily intake of calories should consist of about 40 to 60 percent carbohydrates.

    Proteins

    • Proteins are important because they help repair cells in the body and create new ones, which is essential with physically active kids. The lean proteins are the healthiest choices for kids and include such foods as, lean beef, chicken, turkey, beans, nuts and seeds. If you need to make your kids a quick meal before the big basketball game, the protein in a peanut butter and jelly sandwich is just the ticket. Stick to low or no sugar jelly or jam and use whole grain bread to make this a healthy choice.

    Vitamins and Minerals

    • Calcium is an important mineral kids need to maintain healthy bones. Low-fat milk is an excellent source of calcium. Yogurt is a great way to sneak more calcium into kids' daily nutrition. Kids obtain vitamins through a variety of sources. A daily multi-vitamin is a healthy choice, along with fruits added to their meals and as part of daily healthy snacks. Include an apple or an orange with their lunch or dinner for vitamin A and vitamin C. The U.S. Department of Agriculture My Food Pyramid guidelines suggest a mix of green and orange vegetables like broccoli and carrots every day.

    When to Eat

    • Overall nutrition is important for kids to be able to perform well athletically. Kids need to eat well before games, but they also need to eat well consistently away from the court. When kids are practicing or competing, it is best to eat at least 1 ½ to 2 hours prior to kids exerting themselves to allow the food time to digest. Eating right before physical exercise could cause cramping and, in some cases, vomiting.