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Wednesday, June 1, 2011

Tips for Fueling Your Child's Inner Athlete

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With three of our four kids playing several different sports throughout the year, I was intrigued by the opportunity to be part of a conference call sponsored by Gatorade. The first part of the call was a conversation along with a question/answer period with Stephanie Hamm, mom of Mia Hamm, an Olympic athlete and an American soccer legend!  Here's a link to a special video of Stephanie Hamm as she talks about her daughter, Mia.   Stephanie Hamm VIDEO


Stephanie conversed openly and warmly with her audience of bloggers and she offered fascinating glimpses into their family life as they raised Mia, along with her 5 brothers and sisters. Six kids with extremely busy sports schedules!!! Stephanie commented that Mia was the 4th of 6 kids and could have easily been lost in the shuffle if it weren't for her personal charisma and drive. 

When asked how they balanced sports with school and family time, Stephanie commented that for them, sports time IS family time. They had a pack mentality, and the entire family supported each other at their sporting events. Oftentimes, Stephanie would pack food and supplies for an entire day, and the family would head off to their various events.

I appreciated how Stephanie stressed the importance of the basics – a good breakfast , plenty of sleep and teaching her kids the importance of respect for coaches and referees. She continuously mentioned how impressed she was with moms of young athletes today who are juggling family life, with careers, school schedules and increasingly demanding sports schedules!

Our next conversation was with Lisa Esposito, a scientist from Gatorade's Sports Science Institute (GSSI). Lisa had loads of interesting scientific studies to support her comments, but there were several key points that I was able to find immediate application for my athletes.

Our youngest is 5 and is not yet participating in sports – his job for now is to go to all the games and cheer (or yawn) for his brother and sisters. 


The other 3 kids (ages 10, 12 and 14) play sports year-round: Emme and Jayden play soccer and basketball, while Maea plays indoor and outdoor soccer seasons.

Jayden, our 10 year old soccer athlete.

One of the comments that struck a chord with me is that nearly all moms think their kids are fully hydrated, when in fact 70% of athletes show up to practice/events dehydrated. Sweating is the body’s way of managing heat – better hydration means better heat management = better performance.

A simple and obvious way to assess hydration is with a “pee test”. Lisa explained that urine should be the color of lemonade. If it is clear like water, your athlete is over-hydrated, and if it is the color of apple juice or darker, your athlete is dehydrated.

“Athletes are athletes all day long,” she explained. Preparing for practice or a game can’t be something you do right before the game, it’s an all day attitude toward optimal performance. Guzzling water just before and during a game is not achieving good hydration. But slowly sipping on water or Gatorade throughout the day does properly hydrate the body. It’s sometimes hard to get my kids to drink water, but with Gatorade’s sweet taste (which is NOT high fructose corn syrup), proper hydration is certainly easier and with the electrolytes in Gatorade, they help maintain hydration longer.




Another interesting area is the testing Gatorade has conducted with “sweat patches” on professional and amateur athletes at all levels. If you’ve ever noticed the white residue left behind on t-shirts or baseball caps after a strenuous practice, that’s the sodium the body loses through sweating.

If you have athletes that are prone to muscle cramps, Gatorade’s testing has found that athletes that have a tendency for muscle cramps are also biologically disposed to releasing 2X the amount of sodium in their sweat when compared to athletes who are not prone to cramping. The potassium in Gatorade helps to rapidly replace sodium loss which minimizes cramping and increases an athlete’s performance level.



Maea attempts a goal on a penalty kick.

 
Another one of the GSSI studies tested athletes at various levels of hydration. Athletes that were dehydrated, had impaired performance power (sprint to finish line) and accuracy of shooting. So in those last few minutes of a game, when the athletes are exhausted and dripping with sweat, that’s usually the moments when each basket (or goal) counts the most – and with proper hydration, they have better accuracy and overall performance.

Emme races her opponent to the ball.



The final take-away for me was when Lisa explained the importance of 10-20 grams of protein within 30-60 minutes AFTER a game for muscle recovery. On tournament weekends, it’s not uncommon for our kids to play two games a day in close succession. Muscle soreness and fatigue can be significantly reduced (so that the kids are ready for the next game) if they have protein right after a game or practice. 

3-4 hours before a game, protein is easily attained with a small meal, or even a peanut-butter and banana sandwich (protein in the peanut butter and potassium in the banana) or even a cup of greek-style yogurt (i.e. Chobani) that has 14 grams of protein. But after the game, especially if it was a hot, sweaty game, a cold Gatorade is more appetizing and has the appropriate protein content for muscle recovery. Lisa also commented that those 50 gram protein shakes that some athletes pound down after an event are proven to not be any more effective than those with 10-20 grams. “More isn’t necessarily better, it’s just more.”

A few additional take-aways … Gatorade has a natural product that is colored with beet juice and other natural colorants that is being marketed through Whole Foods in some areas. Click here to see if your Whole Foods carries Gatorade's G Series Natural. 

And last but not least ... our kiddos will reach for a Gatorade before they reach for a water, and so to preserve the Gatorade for practices or games, I store (hide) the powder form in the pantry until needed, and then easily add it to water.


Watching the game from the car while the girls played in the rain
a few weekends ago when the temperature reached a balmy 42 degrees!

Playing card games between games when it's too cold to play outside.

Gatorade has a new website specifically meant for moms of athletes at www.gatorade.com/moms

When we need to "fuel" our athletes with sports equipment or apparel, one of our favorite sources is Dick's Sporting Goods.  I’m giving away a $100 gift certificate to Dick’s Sporting Goods to one lucky person who comments on this post between June 1 - June 30, 2011!! I'd like to know what you do to fuel your kids' inner athlete?!?  Be sure to leave me your email address so I can contact you! See rules below.

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45 comments:

  1. Wow, this post is great!! My 6 year old is a competitive gymnast, so she's at the gym 11 hours a week. She also plays soccer and does swim team, all at competitive levels. Needless to say, she's MUCH more active than your average 6 year old. She rarely ever complains about being tired or sore, and I think it's because she's so used to being this active. I really try to get her full of as much protein as possible, and I really stress her getting to bed as early as possible - which isn't always easy!! And of course, I push a LOT of water, especially because her gym can get HOT in the summer.. which she isn't always excited about, so sometimes it has to be a requirement and not an option :O).

    ReplyDelete
  2. Eating well and getting lots of rest are important.

    mami2jcn at gmail dot com

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  3. tweet:

    http://twitter.com/mami2jcn/status/75992505543438336

    mami2jcn at gmail dot com

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  4. We really emphasize healthy eating ... before a game we fuel up with a protein snack and fruit.
    lesleymitchell52@yahoo.com

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  5. What a fantastic post!! I'm printing this out and keeping it around. I especially love the "Pack Mentality" :-) Thanks for writing all of this out for us. My husband and i are into sports and are hopeful our kid(s) will be as well!

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  6. Thanks Karen! We too are serious about sleep, water, and gatorade! We are consistently pushing the kids to drink. I also encourage the kids in my classroom to have a water bottle on hand to hydrate their brains!

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  7. Oh ya....sgraham@buffalo.k12.mn.us

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  8. anij34 at g mail dot com

    ~We feed them extremely well~
    Feed them within an hour of exertion.
    I agree with the suggestion of PB&B (PB and Banana)
    We *LOVE* chia seeds in our family! Great stuff!
    We have the "every other" rule. They may drink iced tea or lemonade and when that is gone they must drink a full glass of water and so on and so on.

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  9. Five out of our six kids participate in swim team during the summer. They're in the water for around three hours a day for nine weeks, and since they're swimming they don't feel thirsty. I have to remind them to drink, but generally we just bring water. I'll bet if I had some Gatorade they'd be asking for drinks! I'm interested in the natural Gatorade at Whole Foods; didn't know about it, and we're getting a new Whole Foods in our city so I'll check that out.

    :) Susan

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  10. This is a great post. The one thing gatorade doesn't have is Omega 3's. Important for brain function and nerve conduction. I have gone back to gatorade with our sons but also use another electrolyte product I get through my practice. This is great information and just confirms what I have thought all along, good diet, good sleep and plenty of it as well as nutrition. Thank you!
    sdewing@clearwire.net

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  11. Oops, my email is: daveandjodybosman@yahoo.com

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  12. Great advice Karen! Both our kids (10 & 12) play soccer year round and my wife and I both coach and these are GREAT tips.

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  13. Sorry - clicked post too soon... we try to emphasize rest and water, water, water the day before and day of. PB sandwiches are also a great portable protein charge.

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  14. I encourage them to drink juices or water. I keep cut up celery and apples for quick snacks, along with individual peanut butter cups they can dip the veggies and fruit in.
    karenmed409 at comcast dot net

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  15. Chocolate milk! It's been shown time and again to be a great post-workout recovery drink (assuming it's not the mostly fake chocolate milk). It has a great balance of protein and electrolytes and kids love it.

    When I'm training for ultras it's my favorite 'supplement' too!

    thejessicarudder at gmail dot com

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  16. we are also a gatorade family. My 3 boys play soccer and boy does it get hot in the summer :)

    jillk77 at aol dot com

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  17. Balanced meal is essential. I add plenty of produce into our meals and make smoothies for drinks.

    ReplyDelete
  18. http://twitter.com/tcarolinep/status/78304020900495360

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  19. This comment has been removed by the author.

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  20. Great review Karen! I have always been hesitant of any sports drinks and often forced my children to drink water. This was very informative, bring on the Gatorade!
    Tammy Flowers :)
    Familyis4ever@rocketmail.com

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  21. I encourage my children to drink water or Crystal Light at home and when they are playing sports we bring Gatorade to keep them hydrated

    s2s2 at comcast dot net

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  22. http://twitter.com/#!/susan1215/status/79614200049188864

    s2s2 at comcast dot net

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  23. I encourage my children to participate in sports even if they do not feel like they are very good at them. I tell them that practice makes perfect and all they need to do is try!

    Jennifer marie

    lilnursejen at yahoo dot com

    ReplyDelete
  24. tweeted

    http://twitter.com/#!/JenniferCNP/status/79615730542329856

    Jennifer marie

    lilnursejen at yahoo dot com

    ReplyDelete
  25. Keep them hydrated, get plenty of rest, and eat well.
    MCantu1019 at aol dot com

    ReplyDelete
  26. make sure they eat enough veggies, fruit and Keep them hydrated
    merleandtina@yahoo.com

    ReplyDelete
  27. http://twitter.com/#!/HappyTina0115/status/81177328557891584
    merleandtina@yahoo.com

    ReplyDelete
  28. just be encouraging! ...and give them the proper 'tools' to succeed ☺

    ReplyDelete
  29. http://twitter.com/tawndam/status/81701445509976064
    tawndam tweeted
    tawndam at hotmail.com ☺☻☺

    ReplyDelete
  30. Great post! We do a high-protien diet and tons and tons of water. We've found that artificial colorants affect our oldest daughter's ADHD medication, so we're going to look for this natural one at Whole Foods. Especially on the hot days, it's hard to get kids to drink the water. Jessc098@gmail.com

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  31. I help them stay focused on making friends and community and not just winning.

    hmcnaron at gmail dotcom

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  32. My mom is constantly telling me to drink water before sports and other activaties so I can keep myself hydrated. It is very important! Thanks for the good info. sgraham@buffalo.k12.mn.us
    Mollie

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  33. I'M REALLY SURPRISED TO LEARN ABOUT GATORADE & IT BEING NATURALLY COLORED. WE CUT OUT POP OURSELVES & FAST FOOD IS A HERE & THERE LUXURY. OTHERWISE I TRY TO ENCOURAGE HEALTHY EATING & PARTICIPATION IN SOCIAL ACTIVITIES. CHILDREN ARE REWARDED BY ACCEPTANCE FROM THEIR OWN PEERS SO IT DOESN'T TAKE MUCH TO MOTIVATE THEM =D

    kytah00@yahoo.com

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  34. 2ND ENTRY TWEET @ http://twitter.com/#!/kytah00/status/84775527268880384

    kytah00@yahoo.com

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  35. We fuel by giving our bodies nourishing foods - lots of fruits and veggies - and keep hydrated with non-sugary drinks! Thanks so much for the giveaway!

    gina.m.maddox (at) gmail (dot) com

    ReplyDelete
  36. tweet-http://twitter.com/#!/CrazyItalian0/status/85393414237065216

    gina.m.maddox (at) gmail (dot) com

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  37. I am actually against any sort of competitive sports as I feel they bring out very unhealthy emotions in people and players. I don't actually have any kids, but if I did, I would love to hike with them or bike or eco-walk with them to show them that being athletic doesn't just mean competing but means being healthy and active. Gardening and birding and the arts would be a huge part of their lives too!
    Angie
    14earth at gmail dot com

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  38. I tweeted here: http://twitter.com/#!/FotoMacro/status/85752179650072576
    Angie
    14earth at gmail dot com

    ReplyDelete
  39. I love the idea of fueling up on some carbs and some protein and keeping them active is a great way to keep them moving and participating in sports can be a great way to bond and make new friends
    tbarrettno1 at gmail dot com

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  40. tweet
    http://twitter.com/#!/ChelleB36/status/86232168812134400
    tbarrettno1 at gmail dot com

    ReplyDelete
  41. lots of egg whites, veggies, fruit

    kolpin4680 at gmail dot com

    ReplyDelete
  42. tweet
    http://twitter.com/#!/kolpin4680/status/86478418543259648

    ReplyDelete
  43. I fuel them w. chocolate milk.

    hlee99 (at) gmail (dot) com

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  44. Bananas and fig newtons give them fuel and potassium.

    eugeniewu at gmail dot com

    ReplyDelete

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