Nutrition Tips for SurfVolley Kids!

1. STAY HYDRATED!         hydration clip art

Children have special fluid needs compared to adults, and kids are more likely to suffer from dehydration when exercising in the heat! Make sure you a drink plenty of healthy liquids when you are have fun playing on the court! A few drinks that will help prevent fatigue and dehydration:

  • Water, water, water!
  • Sports drinks that are low in sugar and carbohydrates (Tip: Mix Gatorade with water to decrease sugar intake while still drinking electrolytes from the sports drink!)



            A pre exercise meal is important to prevent hunger and to supply energy to athletes’ working muscles. Focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).


  •  CARBS = ENERGY Carbohydrates are the main energy source for exercise and the major fuel for the brain.
  •  PROTEIN = BUILDING BLOCK Protein plays a role in building muscle, fighting infection, and provides signals and controls for tissue growth and maintenance. –  Examples: poultry, meat, fish, cheese, yogurt, milk and beans or legumes.

In addition to healthy meals, eat healthy snacks before and after exercise, pack high-carb, moderate protein, low-fat snacks (granola bars, pretzels, trail mix, fruit, peanut butter and crackers.)

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