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6 Friday, September 27, 2024brooklintowncrier.com Whether your child plays recreational or higher level competitive sport, there is one thing all parents need to be aware of. This is the increase in energy (calorie) consumption your young athlete needs to remain healthy and reduce muscle fatigue as well as being alert in sport and, of course, at school. Using the term "energy" instead of "calorie" creates a healthier relationship with food. We need energy to perform. I encourage parents to use this language with young children and teens. When to snack One of the biggest struggles is whether to have an after-school snack versus having a meal before a practice or game. What doesn't change much is that this snack or meal should comprise primarily of carbohydrates. Think fruit, granola bars, toast, cereal, pasta, potatoes, etc. A "rule of thumb" is that if your athlete has less than 60 minutes to consume and be ready for action, a snack will suffice. A timeline may look like this: school ends at 3:00pm home at 3:45 on-ice practice 5:00-6:30pm Thus, toast with peanut butter, cereal and milk, 5-6 graham crackers or 1-2 pieces of fruit will all be excellent options to provide fast, available carbohydrates to the working muscles. If your athlete is a little older and plays an 8:00 pm soccer match, you will want to provide a good dinner around 5:30 pm to allow plenty of time for digestion. This pre-activity dinner will include a blend of carbohydrates, protein and fats, with an emphasis on carbohydrates. And for older ones It may look like: pasta with meat sauce, chicken stir fry, sandwich (maybe 2!), or breakfast for dinner, like eggs and pancakes. Should your athlete need a "little extra" 30-40 minutes before, they can have a small fruit, granola bar, or a handful of crackers. What is often forgotten is that a day's worth of good nutrition and fuelling cannot be saved to right before activity. Parents and athletes need to have a full day approach. If the young athlete is skipping meals and snacks at school, they will not be well equipped to hit training or games with full energy. I would encour age the athlete to get involved with picking lunches and snacks they will look forward to eating. Youth Sports Nutrition Tips By Brittany Dunbar Getting energy Maintaining physical energy levels stems from consuming consistent energy (food) throughout the day. Reaching for whole foods is best. However keeping quality baked goods in the freezer or easy grab-and-go snacks handy will keep your athlete powerful for performance. Nutrition is complex! Using these little tips will hopefully make your life easier during a time that is already so fast-paced. Brittany Dunbar, MSc, is a Brooklin sport nutritionist and personal trainer. Email: brittfandc@gmail.com A new website is available to support job seekers and employers across Durham region. The website, durham.ca/EmploymentServices, provides helpful resources, labour market information and more. While in-person support is available through local Employment Services Providers, the durham.ca/EmploymentServices site can be accessed any time, from anywhere. The content on the website is specific to Durham Region communities. The Employment Services website was launched by the Durham Region Employment Services Consortium, which includes The Regional Municipality of Durham (lead agency), Durham College and Durham Workforce Authority. The consortium provides funding, support and oversight for the region's employment services network. Employment Services offers tailored assistance, skill development and guidance to foster a thriving, inclusive labour market. Their goal is to empower job seekers to acquire new skills, and secure and maintain meaningful employment; and for employers to access the necessary skills and resources to create job opportunities, driving economic prosperity. This Employment Ontario service is funded in part by the Government of Canada and the Government of Ontario. For more information, visit durham.ca/EmploymentServices. Employment Services launches job website