Kootenai | Kootenai Health | Issue 3, 2017

Ask the Expert Howcan I setmy student athleteup for success? Having children involved in athletics is a great way to help them meet the recommended 60 minutes of “active play” a day for optimum health. To help them have a successful season, be sure they’re eating properly, getting plenty of sleep, staying hydrated and playing safely. Nutrition Growing children and adolescents need adequate nutrition to perform at their best. Many athletes take supplements and associate supplements with optimum nutrition, but it is important to remember that nutrients are best ab- sorbed when they are from real food and not pills and powders. Instead, aim for a variety of vitamins and minerals, in addition to protein and healthy fats. This is best achieved by eating a whole- foods diet that focuses on fruits and vegetables, lean sources of protein, whole grains, dietary sources of calcium (milk, yogurt, kefir, cheese, leafy green veg- etables) and healthy fats (like nuts, avocados and healthy oils, like olive oil). Most children (and adults) will benefit from a vitamin D supplement, and some may need to take additional iron. Talk with your physician if you have questions about adding vitamins or supple- ments to your child’s diet. Sleep Sleep is necessary for the body to heal, recover and be prepared for activity the next day. Children ages 6 to 12 years are recommended to sleep 9 to 12 hours a night, and teens ages 13 to 18 should achieve 8 to 10 hours a night. Hydration Adequate hydration is also important to maximize athletic performance. Dehy- dration can decrease athletic performance and increase the perception of effort. Drinking beverages with car- bohydrates and electrolytes during prolonged activity has been shown to improve exercise performance. Studies have shown improvement in 20-meter sprint time and an increase in overall running distance in soccer when athletes used beverages with carbohydrates and electro- lytes, compared to a placebo. Injuryprevention It is important to use proper protective equipment and appropriate training regi- mens to help minimize the risk of injury. Warming up, stretching and using proper technique are all important in helping to reduce your child’s chance of being injured. Rebecca Siemers, M.D., Kootenai Clinic Family Medicine Care at any age Dr. Siemers is a family medicine physician and faculty member with Kootenai Clinic Family Medicine Residency. If you’re looking for a family medicine provider, call our appointment center at (208) 625-6767 or view a complete list of our providers at KH.org/familymedicine . 22