Carbs for Kids: The Energy All-Stars (Let's Talk Protein Too!)

In our pediatric dietitians' work with families we often hear low-carb and high protein diet mentality trickle into our conversations (hello fellow Millennials). Interestingly, while many worry about their children getting enough protein, the truth is that most kids here in the U.S. actually meet or even exceed their daily protein requirements. What often gets overlooked, and sometimes even unnecessarily restricted, are carbohydrates – the very fuel our little ones need to thrive.

Think of carbs as the gasoline in a car. Without it, the engine sputters and eventually stops. For kids, carbs are their primary source of energy, powering everything from their brain cells during school to their tiny muscles on the playground. It’s understandable to want to ensure our children get enough protein for growth, but let's take a closer look at why carbohydrates deserve just as much, if not more, attention in their daily intake.

Why are carbs so important?

• Brain Power: Glucose, the simplest form of carbohydrate, is the brain's preferred and most efficient fuel. It's essential for concentration, memory, and overall cognitive function. Restricting carbohydrates can actually hinder a child's ability to focus and learn.

• Energy for Daily Activities: From running and jumping to drawing and even fidgeting, all these activities require readily available energy, and carbohydrates are the body's go-to source. They provide the quick energy kids need to navigate their busy days.

• Growth and Development: While protein is crucial for building tissues, carbohydrates provide the necessary energy to support all the amazing growth spurts kids experience. Trying to fuel growth primarily with protein is like trying to build a house without enough electricity to power the tools.

Fueling Young Athletes with Carbs (and a Note on Protein):

Now, let's talk about our active kiddos! For young athletes, carbohydrates are absolutely non-negotiable for optimal performance and recovery. While protein is vital for muscle repair and growth, it doesn't serve as the primary energy source during exercise.

• Quick Energy Source: During physical activity, the body primarily relies on stored carbohydrates (glycogen) for fuel. Adequate carbohydrate intake ensures young athletes have the energy reserves needed for practices and games.

• Sustained Performance: Consistent carbohydrate intake, especially around training and competition, helps maintain stable blood sugar levels, delaying fatigue and allowing kids to perform at their peak for longer.

• Faster Recovery: After exercise, replenishing glycogen stores with carbohydrate-rich foods is key for muscle recovery and adding in a moderate amount of protein is the ideal combination for muscle repair.

It’s important to remember that most young athletes already consume enough protein through a balanced diet. Focusing on adequate carbohydrate intake will likely have a more significant impact on their energy levels and performance.

Good Carb Choices for Kids (and Why We Shouldn't Fear Them):

I sometimes hear concerns about restricting carbs, even whole grains and fruits, which is a real worry! These are nutritional powerhouses packed with fiber, vitamins, and minerals alongside their carbohydrates. Let's focus on incorporating a variety of nutrient-rich options:

• Whole grains: Oatmeal, whole-wheat bread, brown rice, quinoa – these provide sustained energy and important fiber.

• Fruits: Apples, bananas, berries, oranges – naturally sweet and loaded with vitamins and antioxidants.

• Vegetables: Sweet potatoes, corn, peas – offer complex carbohydrates and a wealth of nutrients.

• Dairy: Milk and yogurt (contain lactose, a natural sugar) – provide calcium and other essential nutrients.

• Legumes: Beans and lentils – excellent sources of both carbohydrates and protein, as well as fiber.

The Bottom Line:

Carbohydrates are essential for kids of all activity levels, providing the primary fuel for their brains and bodies. While protein is undoubtedly important, most children are already meeting their needs. Let's shift our focus to ensuring they are getting enough of the right kinds of carbohydrates – especially whole grains and fruits – to support their energy, learning, growth, and athletic pursuits.

If you have any concerns or questions about your child's nutrition, please don't hesitate to reach out at Healthy Hive Family Nutrition or follow us on Instagram @healthyhivenutrition! I'm here to help you navigate the world of feeding your family with confidence.