Podcast 57: Sports Nutrition for Kids

by The Meal Makeover Moms on May 26th, 2009

carolyn-and-leah-making-trail-mixWith four kids between us, we spend a lot of time hanging out on soccer and softball fields and in hockey rinks and basketball arenas.  Once word gets out that we’re dietitians, fellow parents often head in our direction with questions about what kind of diet their young athletes should be eating.  To answer everything from, “What are the best carbohydrates for kids,?”  to “Does protein really build strong muscles, and do kids who play sports need more than couch potato kids,?” registered dietitian Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook, weighs in during this week’s Cooking With the Moms podcast. Nancy also shares some of her favorite kid-pleasing recipes: Sugar & Spice Trail Mix and a budget-friendly Homemade Sports Drink. We also share a delicious, high-protein casserole, inspired by one of Nancy’s recipes, which we have added to the Recipe section of our main site.  Check out our Crushed Tortilla Chip Casserole, and let us know what you think of it.

Sugar and Spice Trail Mix
Makes 10 Servings

  • 3 cups oat squares cereal
  • 3 cups mini-pretzels, salted or salt-free, as desired
  • 2 tablespoons tub margarine, melted
  • 1 tablespoon packed brown sugar
  • 1/2 teaspoon cinnamon
  • 1 cup dried fruit bits or raisins (we used Welch’s dried cherries, and Trader Joe’s freeze-dried strawberries and mangos)

1. Preheat oven to 325ºF. In a large resealable plastic bag or plastic container with a cover, combine the oat squares and pretzels.

2. In a small microwavable bowl, melt the margarine, then add the brown sugar and cinnamon. Mix well and pour over the cereal mixture.

3. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet.

4. Bake uncovered for 15 to 20 minutes, stirring once or twice.  Let cool then add the dried fruit.  Store in an airtight container or smaller single-serving bags.

Nutrition Information per Serving:  200 calories, 2g fat, 40g carbohydrate, 5g protein

carolyn-and-leah-trail-mix-in-bags

Homemade Sports Drink
Makes 1 Quart

  • 1/4 cup granulated sugar
  • 1/4 teaspoon salt
  • 1/4 cup hot water
  • 1/4 cup orange juice or any other juice your kids love (not concentrate)
  • 2 tablespoons lemon juice
  • 3 ½ cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.  Add the juice, lemon juice, and the remaining water; chill.  Quench that thirst!

Nutrition Information per Serving (1 cup): 200 calories, 50g carbohydrate, 110mg sodium
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10 Comments | Filed Under Podcast, Snacks 

10 Responses to “Podcast 57: Sports Nutrition for Kids”

  1. Cindy on May 29th, 2009

    I enjoyed this podcast – so much so that I’m listening to it for the 3rd time this morning! So much of the information pertained to my life right now. The enriched cereals idea to increase iron consumption is right on for my 13 year old meat avoidant daughter who is a competitive dancer. The homemade sports drink for my 15 year old golfer for the hot summer days ahead. The trail mix recipe is similar to one that I make for my 8 year old’s classroom snack – the cereal mix snack is the classroom’s favorite – they beg for it! And tonight I will make the enchilada casserole with veggie crumbles for supper. Thanks to all for these great suggestions!

  2. The Meal Makeover Moms on May 29th, 2009

    Hi Cindy: Thanks for your comment. We’re glad you enjoyed the show and that the recipes are ones you will use. Nancy Clark was a fun guest to have on the show- she is a sports nutrition guru!
    Do let us know what your family thinks of the enchilada casserole. Both our families love it!

  3. Cindy on June 1st, 2009

    Hi again! I did try the casserole – 3 out of 5 said make it again. The 2 who voted against it are sick so I’ll try it again when they are feeling better. I thought it was very good with veggie crumbles – it didn’t have a “beany” taste that crumbles can sometimes impart to a dish. Mine was a bit on the soupy side – so I might cut back on the sauces just a little bit.

  4. Hot Links & More « Train Thyself on June 2nd, 2009

    [...] Trying to tell my oldest son that drinking a pop with 54 grams of sugar is not good for you, is like telling him that Pizza is poison. Either way he wouldn’t listen! Nevertheless, this link is to a brief article and a podcast on healthy eating for kids, so click here. [...]

  5. Erin on June 10th, 2009

    Why oh why didn’t I get to this BEFORE I was snack captain (x2) last week!

  6. Janice on June 11th, 2009

    Erin, I cannot imagine why you didn’t get to this sooner. It’s not as if you are traveling cross country or planning a Manic Mommies Escape or … oh, that’s right you are doing all those things! Now you’ll be ready for your next tour of duty as snack captain!

  7. alex on August 17th, 2009

    Exellent tips. Thanx!

  8. homemade sports drink - Hydration Fruit-Ade on October 15th, 2009

    Here is a sports drink recipe that just dilutes any fruit juice to the correct sugar concentration and adds a little salt.

  9. The Meal Makeover Moms on October 15th, 2009

    Thanks for the link! We see you’re a Nancy Clark fan too!!

  10. Nutrition for Young Athletes & a High-Energy Recipe for Date Bars | Meal Makeover Moms' Kitchen on June 25th, 2010

    [...] I give them a sports drink during [...]

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