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Gatorade Fuel Pack Tips to Prepare Kids for Sports and Improve Their Performance

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Brook de LenchActivity is something that I push on my kids every day. My kids are still a very young age, 2 and 3 but I know how very important it is to get outside and play. Even when the weather is not very kind. Most kids are very active and then kids that are in sports are extremely active. Brook de Lench, author of Home Team Advantage: The Critical Role of Mothers in Youth Sports, had lots of great advice on how to prepare kids for sports and how to help student athletes perform their best. Brook de Lench is a mom, a former athlete, a youth coach, and founder of the sports parenting resource MomsTeam.com. These are her tips on children and sports…

Tips for parents on how they can help their child perform at their best:

Home Team Advantage Book CoverEnsure your athlete gets enough sleep.  A tired athlete, especially one still playing fall sports, isn’t going to be able to perform at their best during tryouts.  You can help by setting a consistent "lights-out" time for turning off the computer, cell phone, MP3, and TV, so your athlete gets the rest needed for peak performance.

Fuel Sports Nutrition gaps:  Athletes typically have little time in the school day to eat before tryouts, so they start on an empty stomach or choose ineffective sources of fuel based on what’s readily available. Athletes need to be properly fueled before, during and after tryouts, especially multi-day tryouts, to get the most out of their bodies and perform at their best.  Make sure your athlete has the right fuel when it’s needed by packing scientifically developed sports nutrition products like Gatorade’s G Series to provide the fuel, fluids and nutrients athletes before and during sports, and the fluid and protein they need to recover after a grueling day of tryouts.

Be pro-active about hydration: Even mild dehydration can keep an athlete from performing at his/her best during tryouts. Staying hydrated during the school day is particularly challenging because athletes often can’t or don’t remember to hydrate properly or regularly. Athletes need to be hydrated for sports, no matter the season or the weather.  Water does not hydrate as effectively as a sport drink like Gatorade that is scientifically formulated with fluid, electrolytes and carbohydrates to rapidly replace what athletes lose in sweat and provide energy to keep them at the top of their game. Remember that thirst is not a good indicator of hydration, so encourage athletes to drink on a schedule.

Blow the Whistle at Bedtime. Studies show that students need nine hours of sleep but only get about seven. Set a consistent “lights out” time for turning off the computer, cell phone and television so young athletes get the rest they need. Consider docking texting and gaming devices away from their bedroom to reduce late-night distractions.

Fuel the Burn. Active young athletes need at least 3,000 calories per day for peak performance, so they need to eat very frequently. Help them maintain energy throughout the day by sending them off with healthy, high-carb, low-fat snacks such as energy bars, trail mix or dried fruit to munch at their desks (if it’s ok with the teacher). Students with early morning workouts should eat two breakfasts – one before the workout and one before school. So, send athletes to practice with a snack to help them recover and refuel.

Be Proactive About Hydration. Staying hydrated during the school day is challenging. In fact, studies show that many student athletes start their sports already dehydrated, making it difficult for them to catch up during activity. For safety and performance reasons athletes need to be hydrated no matter what the season, and water isn’t enough because it doesn’t hydrate as effectively as a sports drink like Gatorade that is scientifically formulated with fluid, electrolytes and carbohydrates to rapidly replace what athletes lose through sweat and provide energy to keep them at the top of their game.

Use Sports Sense to Power Schoolwork. Great athletes are disciplined, focused and dedicated. Help young athletes channel these qualities to manage their schoolwork as well. Encourage them to use free time at school to review notes or knock off smaller assignments. Also, coach them to tackle the tough stuff first. Young athletes will be tired after sports, so they should finish priority and difficult homework earlier in the day.

Don’t Forget the Fun. Youth sports may be increasingly competitive, but the top reason kids play sports is to enjoy the game. Look out for warning signs that students are struggling to enjoy the experience, and work with them to find a solution. Warning signs include: complaints of sickness at practice or game time; slow return to practice after injury; nervousness, anxiety or anger before, during or after the game; practices well but plays poorly.

Enter to Win:

A Gatorade Fuel Pack

The Gatorade Fuel Pack a 50.00 gift card to Dick’s Sporting Goods and a 6-pack of Gatorade 02 Perform from the G Series.

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I’d love to hear any tips you have about kids and sports and staying sane.

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Comments

  1. My tip is not to get kids involved in too many sports. Families overdo it all the time because they want to have their kids involved in every little thing and then the family has no time to be.. a Family! Stay sane by keeping the extracurricular activities fun and few.

    Reply

  14. If your child has talent in a certain sport and they love it, nurture that talent and passion for them. My son has loved baseball since age 4 and the pace has only gotten more hectic as he’s gotten older. We go from high school, elite travel, to fall ball to all winter conditioning – but when you get the calls from the coaches and college scouts it makes it all worthwhile. Most important is that you don’t push them – it has to be something they love and enjoy.
    msboatgal at aol.com

    Reply

  17. Well, as of right now, neither of my children are in sports yet. They are 4 & 1. But, I’m sure it’ll get crazy soon.

    Reply

  21. My advise is listen to your child if he/she says he/she really doesn’t like the sport. I make the kids finish out the season and then we try a new sport. Make friends with other parents just in case rides are needed. I cannot begin to tell you how many children I have taken to and from sporting events and have never talked to the parents.

    Reply

  25. if they’ve had enough of something don’t force them to continue, i got to the point where i hated little league but father insisted

    Reply

  26. I limited it to only one type of sport. If my son didn’t like it, he could stop and try something else. He has been doing martial arts for 7 years, and has 2 different black belts. He found his sport and stuck to it.
    twoofakind12@yahoo.com

    Reply

  29. My tip is not to overschedule the kid and nake sure they are having fun. Sports, especially at a young age, should be fun and not stressful. Thanks!
    jackievillano at gmail dot com

    Reply

  33. Best tip I can give is…one sport at a time.
    My kids want to do it all, soccer, karate, swimming. I have them choose one and when they start they must finish the whole season.
    Then we have time for other family activities too and they learn the lesson of perseverance.

    Reply

  36. My tip is to only have them enrolled in one activity at a time. My sister in law thinks I’m crazy because her kids are in 2 or 3 different sports or activities at a time. My daughter picks one thing, so she can focus all her energy into that, and mom don’t have to drive all over 5 nights a week!

    Reply

  41. I think the most important thing is to not take on more sports than you can handle! It can stressful fast when you havce too many things going on.

    ERobertson29(at)gmail(dot)com

    Reply

  55. I might be the biggest proponent of kids playing sports. Statistics have shown those engaged in sports are less likely to get in trouble and/or use drugs/alcohol. It also builds self-esteem, friendship (social skills), and healthy habits. Sports rock!
    hmhenderson AT yahoo DOT com

    Reply

  82. I don’t currently have any children playing sports yet, but I do think it’s important to keep safety a premium. I think its worth it to splurge when it comes to high-quality sports equipment like shin guards, helmets, or mouthguards that will protect them from accidents.

    Reply

  87. My son is only 5 and has played soccer for 2 seasons now and T-ball for 1 season. My only tip is to make sure he gets plenty of rest at this age, so he is not cranky!

    Reply

  102. I like to see a child have a good balance of activities; I would prefer one sport and then find another interest to pursue also (music,art,photography….whatever area they might be passionate about being engaged in)) And of course, time for academics, too!

    Reply

  121. I definitely think a balance is important! It is good to keep your children active and involved but also encourage them to be able to do activities on their own as well! Makes for a well-rounded attitude!

    christinaalmond at gmail dot com

    Reply

  132. I try to stay sane without getting emotionally involved and letting them play the game and the refs/umps/ect… control the game.

    Reply

  135. I cant wait to get my son into sports this coming fall! To say he is full of energy would be a MAJOR understatement! He needs to be more active to burn off energy, and I think it will help with his behavior issues to be involved with team sports. I think its very good for kids to learn good sportsmanship and to work as a team!

    lizlivingbarefoot@gmail.com

    Reply

  147. I like to make sure I have plenty of Gatorade on hand for games and practice. Both my boys play soccer and basketball and are sweaty/ thirsty after they get done.

    Reply

  151. If the sport includes equipment, make sure you keep the equipment in its own special spot so you can just grab and go.

    Reply

  153. i’m not in that stage yet but i hear it’s best to let them pick 2 sports at most to be in- functioning as a family is more important than sports.

    Reply

  156. I think playing sports is really important for kids and as to the staying sane part,i’m still try to figure that one out:)

    Reply

  162. My tip for staying sane is snacks and drinks for my son (while running around to each activity) and lots of Starbucks for me!

    Reply

  167. Both of my kids play competitive soccer. We are always rushing to games or practices. So we keep a sports tote in the back of the car. Inside are blankets, gloves, ziploc bags, granola bars, nuts, extra socks, bandaids, etc. Makes it eaiser to get out the door w/o forgetting things!!!

    Reply

  171. I think my best tip is just to let them know that time is precious. And, the better you coordinate schedules/pickup/errands, etc, the less frustrated you become.

    Reply

  173. My tip is to teach them to lose gracefully from a young age, if they always expect to win because that is always what happened at home… well, it can get ugly when they do team sports.

    Reply

  176. Research the sports injuries often associated with the specific sport your child plays or wants to play. Make sure the kids are aware of how important correctly wearing their safety gear is, and how important warming up/down is.

    I’d also suggest all parents take First Aid / CPR – if only for the peace of mind it will offer you in your day to day life, but God forbid something should happen, you would know how to properly respond.

    Reply

  181. My best advice is to sit back, watch and let them play their game. I get way to involved in my girls game and I go home with regrets almost every time. I am going to do my absolute best to stay quiet and just enjoy watching them play this year. lol Thank you!

    Reply

  195. My tip is to keep all their equipment organized in a special place so there is no last minute search for an essential item.

    Reply

  199. I have a cooler we keep in the car for drinks. Remember to always bring extra because there are parents out there who do not show up for the children and no one wants a child to go without.

    Reply

  200. I say – don’t overschedule kids. they don’t have to play every sport, let them find their favorite(s) and then instead of different sports every night, some nights just let them be kids

    Reply

  202. my tip for staying sane is pack a book, the more into the game you get the crazier you get so keep yourself supportive, but also a step back.

    Reply

  206. my tip for kids and sports and staying sane…
    1. once they are 7 or 8 years old, only put them in what they ask to play… I never suggested or just signed up my kids – I knew if they asked, then they were ready and wanted to play.
    2. I didn’t sign them up for more than 1 sport at a time.

    Reply

  211. My tip for staying sane is not thinking that you have to ‘do it all’. I don’t think it is beneficial for anyone for a child to engage in more than one sport per season.

    Reply

  214. My biggest tip when it comes to kids and sports is to avoid being a “stage mother” or “father” – to wait for your kids to express an interest in a sport rather than pushing them into one, to always emphasize the love of the sport over the win-loss record, and instilling the importance of sportsmanship through your own conduct during and after the games or meets. In other words, being a “sane” sports parent will help you and your kid get the most of out of athletics!

    Reply

  228. My only tip is not to have too many sporting activities at one time. My daughter had soccer and ice skating at one time and it was an INSANE schedule. Never again..

    Reply

  233. We try to remind them that it is about doing your best and not so much winning. We don’t let our whole lives revolve around sports because we want them to be well-rounded.

    Reply

  234. Both of my daughters enjoyed sports when they were younger. I taught them both that once you commit to something, you can’t quit. Usually this was when a sport became more difficult or they didn’t feel like they were as good as the rest of the team. They could decide not to play the following year but had to fulfill their commitment to the team.
    nrdunningATgmailDOTcom

    Reply

  237. my tip for staying sane is to limit the number of sports/activities..too much of a good thing is not good
    nannypanpan at sbcglobal.net

    Reply

  241. My tips for staying sane with kid’s activities
    1 – limit the number of things they are involved in (especially the ones that are multiple times a week and/or involve away games…)
    During practice (not games)
    2 – take a book and paper work and catch up on things I can’t get to the rest of the time
    3 – use the practice time to walk and get MY exercise
    4 – remember, it’s a game!

    Reply

  243. My son has bad asthma, so we’ve had to stay away from sports 🙁 But I was very active in them when I was younger. My father would be our assistant coach. My parents were very involved. We all stayed sane though. We made it fun, but also competitive. We knew when we had family time though. Whether it’d be watching a movie together, or just hanging out at a pizza place for dinner…or an arcade.
    As far as homework was concerned…that was our FIRST concern as soon as we got home from school. Whatever wasn’t completed was done right after dinner…or as soon as we got home from practice. Just learn to balance 🙂

    Reply

  244. Best tip : Stay calm, help them to enjoy the camaraderie, team work, and fun of the sport and not get wrapped up in “winning is the only goal”. Parents should be role models of acceptable behavior both on and off the field.

    Thanks for sponsoring the contest !

    Reply

  247. Tip 4 staying sane with kids sports activities is:
    Limit the number of sports activities & only have kids in the activities they
    absolutely love

    Reply

  256. We make sure everything is set out and ready to go. That way there’s no running around all crazy looking for everything in the morning.

    Reply

  259. We are just getting into the ‘sports age’ with my kids – my oldest is almost 8, but I think it’s important to prioritize. I refuse to drive my kids all over every day for activities, so we pick one (or two) and stick with that. Right now, my son is very focused on his karate training, so we give it 100%. I think that’s more important than doing multiple things and getting burnt out.
    Thanks!
    MusingsfromaSAHM at gmail dot com

    Reply

  272. My grandson plays soccer, basketball, and swims. and since both my daughter and her husband work, my husband and I often are the ones getting him to practice and his games. We love being so involved in his life.

    Reply

  273. Did all girls sports for years! I have three daughters, the last of which graduated last fall. 1st tip, make sure you have sport event schedule and mark those games and their site on your calendar. 2nd, stay stocked on those power drinks and quick healthy snacks, as many times games run through dinner hour. 3rd, Love your crockpot, when you do get home from sporting events, everyone is starved and eating out after every event is COSTLY! 4th, Be a good sport parent, only cheer with positive comments. Who could possibly stay sane when all you hear is negativity at a sporting event?

    Reply

  275. Get everything ready at least an hour before you have to leave (the night before works best for us). That way there’s no running around looking for the missing shoe, shirt, or whatever! Also – we always tell our kids to just have fun and do their best. They put enough pressure on themselves without us!

    chlorinebrain at sbcglobal dot net

    Reply

  289. i suggest giving healthful, enjoyable snacks to pump them up before games, but won’t keep them hyper for hours on end. Also, get plenty of sleep the day before a game.

    — aleciapt at gmail dot com

    Reply

  297. Don’t be the overbearing parent — remember that it’s just a sport and if your child no longer wants to play it then don’t get upset.

    Reply

  300. I love that my kids love staying active in sports, my biggest difficulty is making sure I can get them to where they need to be. For this, I sign the kids up for specific programs based on the days they are available which tends to work for all of us.

    Reply

  305. Let kids be kids and let them play. They will get dirty and hurt sometimes but it lets you get a sanity check.

    Reply

  307. I always make sure to have healthy snacks packed when we go to my kid’s sporting events because they always seem to get hungry.

    Reply

  322. I post my son’s sporting events calendar every where ( work, fridge, his room) this helps my husband and I make sure we always know where we need to be!

    Reply

  324. I always have a handy game bag with me and it has wet wipes, a towel, paper towels and a drink in it.

    Reply

  333. I think sports are so important for children. Teaches them so much. But you can do too many…I say do one sport at a time so you have plenty of time for family things and school activities. semtaylor(at)yahoo(dot)com

    Reply

  335. sports are good, but they should try to stick to one sport a “season” any more than that really does cut into homework

    Reply

  337. I couldn’t decide which sport to start my oldest son out in…here at the local sports center they had several, but also a program for younger kids called “All Sports”, where they try a new sport each week. We’ve just completed the cycle of 6 weeks of sports, and now it’s perfectly clear that he’s going to do soccer for his first team sport 🙂 He’s naturally talented and he loves it! I’m so excited for him. So, if you’re having a hard time trying to figure out where to start when your kids are very little…look around for a similar program in your area!

    Reply

  341. To stay sane–i have my kids keep all their sports equipment in one place in the garage–that way we don’t go crazy looking for something.

    marci h
    tristatecruisers at yahoo dot com

    Reply

  343. try to limit it to one sporta season, that way your not spending as much on two types of equipment, also try buying used equipment from second hand sports stores!

    Reply

  346. my only tip would be to make sure they aren’t hungry before taking them to any practices or that can cost you at a pick-up window:-)

    Reply

  356. Entered “Beauty Gift Basket Giveaway, Conair Infiniti You Style Curling Iron, Soft Lips, and Scrunci” giveaway

    Reply

  357. I make sure my daughter stays hydrated and eats….I also believe kids should have fun while doing sports.. I have seen some really competive parents who are all for blood and guts instead of allowing their child to have fun with it

    Reply

  366. My brother is a wrestler and the best thing we have learned to stay sane is to learn and understand the rules as well as make sure he stays hydrated (since he is constantly trying to lose and maintain weight). By knowing the rules of the sport, we are able to understand why things happen! Thanks for the giveaway!
    Kconklin1028@gmail.com

    Reply

  373. My best tip is to not over extend yourself and to always make sure that both parents are involved.
    We have a rule of one sport or activity per child at a time. That way we are able to go to each of my childrens games and there is no stress with multiple practices per child.
    Sports should be fun and not stressful.

    jweezie43[at]gmail[dot]com

    Reply

  377. As someone who still plays sports, teaching sportsmanship is a good way to stay sane. And it sets a good example for your kids’ teammates to follow as well.

    Reply

  378. We introduced our son to a few sports when he was a child to see if he wanted to continue to play any of them.

    Reply

  382. Let them try different things to see what they like, but don’t have them try everything at once or you will both be exhausted. If he or she finds something they like, let them go to sports camps for whatever sport it is so they can get the proper training and don’t learn something wrong when they’re young that will be hard to correct later. Most town sports are coached by moms or dads who thankfully volunteer their time, but a lot of times they don’t know the rules or the proper techniques.

    Reply

  384. Having three boys myself, I think the most important part about them playing sports for the to have my and my husband’s help, support, and guidance in whatever they choose to play.

    Reply

  388. i dont really have any great tips but i do make sure we have filled water bottles in our fridge at all times for sports practices and games..in the summer we keep them in the freezer so they stay nice and cold and melt on hot days

    Reply

  394. my sons play football and baseball,takes up a lot of time….what keeps me sane is how happy they are doing it
    ardelong2(at)gmail(dot)com

    Reply

  397. I would have to say that in order to stay sane don’t let your kids do more than one sport at a time. Then you don’t have to cart them around to a million different things and they will be happier in the end and not stretched so thin.

    Reply

  401. I think as we become adults we become competitive enough, why do we need to start our kids out that way? I tell my sons to have fun with sports, play hard, but laugh harder….enjoy the game and make friends…there is plenty of time to learn about competition, lets just have some fun while we can!

    Dicks $50 gift card entry

    Reply

  402. 50.00 Dick’s Gift Card #Giveaway Let your child choose the sport and don’t let them do to much.

    Reply

  406. I have to mentally prepare myself that I’m going to be running around like a chicken, and know it’s for the good of the kids. Mental prep for me, is everything! I do love to watch the kids play though!

    Reply

  407. Thanks for the giveaway…our sanity was preserved only by setting up a car pool with other parents (vetted for safety, naturally) to take turns delivering the kids to their sports activities.

    senorpiero [at] yahoo [dot] com

    Reply

  426. Luckily (or unluckily) our kids were always terrible at sports although they’ve played all the way so far in school. So my tip is to look at it as exercise or team building and fun, and not get into the “competitive parent” mentality. I see so many parents be so hard on their kids. Thanks.

    Reply

  429. We started sharing carpools for practice and attend all games. e also make sure the eat right and get good rest before hand.
    mightynaynay(at)cs.com

    Reply

  435. Make sure you have to to devote to their participation. Maybe you can join with some other parents to help each other.

    Reply

  436. I present a list of options, like sports classes at the park, and let the little one choose. Since I then know what the options are and what they will involve, when the choice gets made, I know what to expect

    Reply

  437. Staying sane and having kids are mutually exclusive. That’s why I never had any kids.
    Thanks for the contest.

    Reply

  438. Try to organize the clothes and sports equipment that you and the kids will need the night before the event so that, when event time arrives, you will not have to rush to find everything

    Reply

  443. Hi Jackie,

    You won the 50.00 gift card to Dick’s Sports with the Gatorade giveaway on Mom Start. Please send me your name phone number and address for shipping from the sponsor. Thanks and congrats on winning!

    Reply

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