We are Nittany Mountain Club serving Centre County, Pennsylvania, including State College and Bellefonte. Founded in 1995 by a group of Penn State University Graduates who are dedicated to helping youth thrive and grow through competitive sports. We focus on mindfulness, nutrition, teamwork, and growing through competitive sports. We offer competitive soccer, cross country, track and field and baseball. Come tour our facilities and see why we standout in the Central Pennsylvania region.
Fueling Up for Success: A Guide to Nutrition for Young Athletes When it comes to youth sports, parents spend a lot of time thinking about cleats, practice schedules, and cheering from the sidelines. But one of the most critical components of a young athlete's success and enjoyment happens before they even step onto the field: nutrition. Whether your child is gearing up for a competitive track meet or enjoying a Saturday morning recreational soccer game at Nittany Mountain Club, what they eat directly impacts their energy, focus, and recovery. Here is a quick guide to help you fuel your growing athlete. 1. Pre-Game Power: The Importance of Carbohydrates Carbohydrates often get a bad rap in adult diet trends, but for active kids, they are the primary source of energy. Eating the right kinds of carbs before a game or practice ensures your child has the stamina to keep running, jumping, and playing hard. 2-3 Hours Before: Offer a balanced meal with complex carbs, a little protein, and low fat. Think whole-wheat pasta with meat sauce, a turkey sandwich, or oatmeal with fruit. 30-60 Minutes Before: If they need a quick energy boost right before the whistle blows, go for simple, easily digestible carbs like a banana, a handful of pretzels, or a small granola bar. 2. Hydration Station: Don't Wait Until They're Thirsty Dehydration is the quickest way to zap a young athlete's energy and concentration. By the time a child complains of being thirsty, they are already slightly dehydrated. Everyday Habit: Encourage your child to drink water steadily throughout the day, not just during practice. During the Game: For activities lasting less than an hour, plain water is perfect. If they are engaged in intense, continuous activity for longer than an hour (like a long cross-country run or a summer soccer tournament), sports drinks can help replenish lost electrolytes. 3. Post-Game Recovery: Rebuilding Muscle and Energy What your child eats after a game is just as important as what they eat beforehand. The 30 to 60 minutes immediately following physical activity is the "golden window" for recovery. The Magic Combo: Aim for a mix of carbohydrates to restock energy stores and protein to repair muscles. Kid-Friendly Recovery Snacks: Chocolate milk is famously one of the best recovery drinks out there! Other great options include apple slices with peanut butter, yogurt with berries, or a turkey and cheese roll-up. 4. Keep It Fun and Balanced While nutrition is important, it should never feel like a chore or a strict regimen for kids. The goal is to build a healthy relationship with food. Get them involved in picking out pre-game snacks at the grocery store, or let them help prepare the post-game family dinner. Bring Your Best to Nittany Mountain Club Healthy, happy, and well-fueled kids make for the best teammates. If you are looking for a place where your child can channel all that great energy, Nittany Mountain Club has a spot for them. From our Recreational Programs for beginners to our Youth Elite Programs for advanced competitors, we are dedicated to helping every child thrive. Explore our Programs and check out our upcoming Tryouts to join the action this season!
