TrueSport: November 2021 - Mindfulness & Gratitude

This last Games cycle has taught many athletes and coaches the importance of prioritizing mental health as much as we prioritize physical health in sport. And for some athletes, that may mean sitting out major competitions -- as gymnast Simone Biles elected to do in the Tokyo 2020 Games -- and it could even mean quitting a team altogether. Here, TrueSport Expert Nadia Kyba, a social worker and expert in conflict resolution, helps parents understand when it's important to say yes to your athlete quitting the team, and what questions you should be asking to best support them.

Make sure there's no danger

It's important to approach the topic of your child wanting to quit a team with caution. Before we touch on the nuances of quitting due to goal misalignment or personal dissatisfaction, as a parent, it's critical that you ascertain that your child's desire to quit isn't rooted in abuse from a coach or other adult, or bullying from teammates. Start by making sure that there are no signs of abuse or bullying, says Kyba.

Your child should know that they can talk to you about anything, and that you have their best interests and safety at top of mind -- not their national ranking or scholarship potential. If there is an issue of abuse or bullying, that's when your child needs you to step in and protect them by seeking the appropriate help.

Understand your position and interest -- and your child's

Assuming that abuse or bullying isn't the problem, the next step is to pause and reflect on why your child wants to quit, as well as your personal reasons for wanting them to stay on the team. "Your position is a set solution to a problem and your interests are your needs and what is important to you," Kyba explains. "But your position and interests may differ from that of your child and it's critical that you understand your motivations as well as theirs as you discuss the next steps."

For example, your interest might be in your child getting an athletic scholarship, which means your position is likely to be 'toughing it out' and staying with the team. However, your child's interest may be that he wants to spend more time with friends, and his position is that quitting the team allows him to do that. Neither position or interest is bad or wrong, but if you don't try to see things from your child's point of view, communication will be much harder.

Look for other solutions

Ask your child to get creative and list a few ways his or her needs can be met while still staying active. Maybe a solution is finding another team (a travel team versus a school one) or even trying a different sport altogether.

For example, Kyba's daughter struggled when she wanted to quit soccer. "She loved the sport and all the benefits of being active, but found she was overwhelmed by pressure to succeed," Kyba recalls. "She was also worried about what other people would think about her and if they would judge her for quitting."

Eventually, after many family discussions, Kyba's daughter decided to move to a recreational league and had a blast once she let go of the pressure. Now, as an adult, she still plays recreational soccer. "I think if she just stopped playing soccer altogether -- as she at the time saw as the only solution -- she wouldn’t be having fun, staying active, and playing today as a young adult. And really, that is the ultimate goal with sport," Kyba concludes.

Let the decision rest with them

Ultimately, you can listen, you can discuss, and you can present alternatives -- but let your child choose for him or herself. "Letting kids make their own decisions is so important from a developmental standpoint, and that's something that we've moved away from allowing as parents," Kyba says. "When kids don't have agency, when they aren't able to make their own decisions, they feel really anxious and they don't know how to make their own decisions later in life."

As a parent, Kyba suggests that instead of looking at yourself as the manager or the boss, look at yourself as a “consultant” for your child. Your job is to ask questions about why it is they want to quit, but the final decision rests with them. While it may seem like a decision that you disagree with in the moment, that decision allows your child to develop autonomy and grow as an individual.

Try to look for an alternative -- and it may not be a team

While children don't necessarily need to play a sport on a team to stay happy and healthy, keeping a child physically active is important. Your child shouldn't be quitting a team and instead spend 10 hours a week in front of the TV or computer instead. "It's so important for kids to stay in sports or find a physical activity that they do enjoy," says Kyba.

From a health, longevity, and even social perspective, sport has so much to offer. So, while your child should feel comfortable leaving a team if they decide to, you can try to help them find a new activity. Maybe they need a break from team sport and can try mountain biking with you. Or maybe another team sport is more appealing.

Takeaway

Ultimately, your child should feel comfortable talking to you about their desire to quit a team, and they should feel supported in their ability to make the right decision. It may not be a decision that you agree with in the moment, but if you have a calm conversation, ask questions, and look at a range of solutions, then your child will feel empowered long after this current season is over.

Resource: <a href="https://truesport.org/decision-making/kid-quitting-sports-team/" target="_blank" >https://truesport.org/decision-making/kid-quitting-sports-team/

Youth sports may seem expensive, especially if you're on a tight budget. Between team fees, extra lessons and all the gear needed for a growing athlete, it adds up fast. And with the holidays coming, the list of sports-themed needs and wants is likely getting longer and longer. But sports don't need to be exclusive to families with money to spare: You can give the gift of sport on a budget.

Here, parents and coaches have shared their top tips on how to save money while ensuring your athlete has everything he or she needs to succeed.

Give experiences (with rentals)

Often, parents assume that it's necessary to get their athletes a full set of gear for every activity, but many times, renting once or twice is much more cost-effective. If your child is interested in a sport but hasn't joined a team or fully committed, look for rental options or gear you can borrow before you decide to buy the entire setup. And experiences like a day at a downhill bike park with a bike rental or a session at the local batting cage can help improve performance without adding to your gear closet at home.

Check Facebook Marketplace and other used gear sites

In addition to Facebook Marketplace, you may have a sporting good consignment store in your area, and those can be treasure troves for gently used gear. Because young athletes grow so quickly, used gear is typically still in great condition since it's rarely used for more than a season. Check on local parent groups on social media to see if anyone has old gear they're not using. Some parents might be so happy to clear out a garage that you'll get nearly-new sporting goods for free.

Ask the coach or other parents for gear

If you have a young athlete in elementary or middle school, your coach likely works with students of all ages. Ask the coach if any of the older athletes have gear that they've outgrown. You may even be able to coordinate a gear swap between parents with athletes of all ages: No parent wants to have a garage full of outgrown gear, and most will be happy to trade or sell the used items for low prices.

Ask family members to contribute

Rather than having grandparents, aunts and uncles all give your child separate presents on holidays, ask them to contribute to one larger present, whether it's swimming lessons or hockey gear. If they prefer to give actual gifts, make sure you provide them with a list of needed sporting equipment, so that your athlete gets the gear he or she needs.

Time with a role model

For young athletes, consider an hour "coaching" session with a cool role model -- this could be a varsity player from a local high school. For an older athlete, this might be a collegiate athlete who graduated from the same high school. Talk to local coaches for suggestions.

These young athlete role models can provide valuable tips and motivation to your young athlete, and often at very low cost to you! These student athletes might even donate the time as a resume-builder or to help meet their school’s community service requirements.

Get tickets to a local college game

A lot of kids would love to go watch professionals play their favorite sport, but tickets to league games can be pricey. Check out your local college instead: Often, tickets to games and meets are incredibly cheap or even free! It’s great for kids to see players above their level, but not yet professional since it feels more attainable and motivational.

Takeaway

When it comes to sport, gifting doesn’t always have to be expensive. For best results, don't wait for the holiday rush when prices and emotions tend to run high. Start thinking about this ahead of the holidays so you can avoid panic purchasing. Similarly, sports teams offer 'early bird' pricing. which can save a few hundred dollars on registration fees, so if parents know what sport a child is interested in, they should reach out to the club, follow their pages on social media and check their websites often.

Resource: <a href="https://truesport.org/a-good-sport/gifting-sports-on-budget/" target="_blank" >https://truesport.org/a-good-sport/gifting-sports-on-budget/

Even from a young age, the sports children play and the teams they join can shape them into the adults that they will become. Here, three TrueSport Ambassadors are sharing how sport has changed their lives, not just physically, but emotionally and mentally. If you’re a parent or coach of a young athlete, hopefully the stories from these Ambassadors helps deepen your understanding of how important sport can be to young people.

Sport teaches athletes to deal with adversity

“Sport has shaped my life in multiple ways, but one of the most prominent ways has been through the various trials I’ve faced in sport,” says 18-year-old Olympic weightlifter Abby Raymond. “Every hurdle has given me an opportunity to grow and learn from my mistakes. Each setback has made me stronger by providing the opportunity to persevere, which in turn, has shaped my character.”

Even though the tough situations are uncomfortable, they also teach athletes how to be successful in sport and life. “I’ve learned everything I know today about sports from great coaches I've had in my life. And I've learned what not to do because of some bad coaches I've had,” says wheelchair curling Paralympian Steve Emt. “As long as you can learn from the good and leave the bad with the bad, you’ll be successful.”

Sport creates community

“Sport has changed my life for the better by providing an amazing community of other athletes, leaders and coaches,” says Raymond. For many young people, it’s been difficult to feel like they’re part of a community in the past year as schools switched to online learning and children weren’t allowed to spend time together due to COVID-19. However, many student athletes were able to stay connected to teams and coaches thanks to virtual practices, and this showed just how important sport can be when it comes to creating strong community ties.

“Being a disabled athlete, I've come across some incredible athletes during my seven-year career,” adds Emt. “We all have different stories and have shown incredible resolve in overcoming serious life-threatening adversities. I love being around my teammates because they pick me up when I need it and inspire me to be the best.”

Sport teaches life lessons and values

“Coaches have influenced my life in and outside of sport by being intentional about the lessons and values they teach,” says Raymond. “I’ve been blessed with amazing coaches throughout my athletic journey thus far and each coach I’ve had has been intentional about making sure that the lessons they teach me at the gym can also be applied in life. The best piece of advice I’ve received from my coach was to trust the process and to aim for progress rather than perfection.”

Athletes can grow into role models

“Not long after I was diagnosed with type 1 diabetes at 16 years of age, I joined a team with other cyclists living with type 1 diabetes and that was a turning point for me,” says Mandy Marquardt, a professional cyclist for a global all-diabetes professional cycling team. “Finding Team Novo Nordisk changed my life -- having the support system of people who understand what it’s like to follow your dreams while managing your diabetes is really special.”

“Sport has given me a platform to help others. Our team works to inspire, educate and empower everyone affected by diabetes,” says Marquardt. “I’m grateful to do what I love, give back, and change people’s lives in a lot of ways. I strive to be a role model for young children, as well as a role model for people with diabetes, and inspire them to live life to the fullest. Being an elite athlete is a full-time job, and managing diabetes is 24/7, but I wouldn’t wish for it to be any other way.”

Sport teaches work ethic

“Sport has taught me the importance of hard work, teamwork and participating in something that is bigger than yourself,” says Emt. “I couldn't imagine life without sports of some sort. Everything I learned at an early age was from participating in some sort of sport. I learned that I needed to work hard because others on my team depended on me. This lesson has stayed with me to this day.”

Sport teaches the value of losing

“My first curling coach taught me all about the sport of curling, and more importantly, how to be a man off the ice,” recalls Emt. “Before he and this sport came into my life, I needed to WIN. Tony, and this sport, taught me that is not possible, and that I needed to enjoy every second out there on the ice and every second when I come off. After every game or practice, no matter how I did on the ice, Tony was there with a big hug waiting for me. Tony taught me about life…curling is just a sport.”

“My coach Andrew Harris with Edge Cycling understands life outside of sport too and is fully invested in each athlete on the team,” says Marquardt. “He likes to say, ‘Winning is a lot more fun than losing, so let’s have some fun.’ It made me chuckle when I first heard it: It isn’t always about winning, but ultimately having fun and enjoying each and every day of putting in the work. As long as you show up and do your best, you’re a step ahead.”

Takeaway

Sport is often reduced to conversations about tactics and plays, talent and skills, and winning and losing, but it’s so much more than that. It's a life-changing experience for a young athlete whose character is often shaped by the lessons they learn on the field of play. With the right coaches and support, sport has the power to shape resilient, courageous and healthy young people who find success on and off the field.

Resource: <a href="https://truesport.org/perseverance/ambassadors-life-changing-sport/" target="_blank" >https://truesport.org/perseverance/ambassadors-life-changing-sport/

When your young athlete eats, they're not just fueling their bodies: Their brains are also using food for fuel. And it might come as a surprise, but the brain uses around 20 percent of the body's energy, making it the hungriest organ. Fuel it appropriately, and your young athlete will be able to think fast and stay sharp in school and on the field. If it's in a deficit, however, your athlete may experience brain fog and struggle to pay attention to teachers and coaches. Here's how to keep your athlete's brain fueled properly:

Give it enough fuel

Since the brain requires so much energy to maintain optimal function, the most important thing that your young athlete can do is to eat enough. In fact, the younger a child is, the more energy the brain requires. At age five, research has shown that the brain uses almost half of the body's energy, and thus, half of its fuel. It's important, first and foremost, to make sure that your athlete is consuming enough healthy calories.

Downside of deficiency

Athletes who purposely or accidentally restrict calories may notice a decrease in ability on and off the field. In fact, Australian researchers conducted a survey and found that 42 percent of school-age children regularly skipped breakfast. "Skipping breakfast is the healthy lifestyle equivalent of driving your car on an empty petrol tank -- it inevitably runs out when you most need it," Bupa Chief Medical Officer Dr. Christine Bennett said when explaining why this statistic is so problematic. "Research shows that skipping breakfast results in reduced learning, reduced attention and poor food choices for the rest of the day."

Hydration and brain health

Hydration status can also play a role in optimal brain health. Research has found that dehydration can cause a sharp decrease in cognition. If athletes are regularly training in the heat or doing high intensity training at any time of year, make sure that they're drinking enough during practice and throughout the day.

Junk food may be hurting your athlete's brain

Unfortunately, while some foods are optimal for brain health, others -- primarily ultra-processed foods -- can be detrimental to it. Research published in the British Medical Journal found that highly processed food was directly correlated with a slight decrease in IQ in young children. And another large-scale study found increased levels of hyperactivity in young children who regularly consume mixtures of some artificial food colors and the preservative sodium benzoate, which are both commonly found in many highly processed junk foods. And now, early research is suggesting that when adolescents consume sugary drinks regularly, learning and memory may be impaired.

Eat a well-rounded diet

So, what should athletes be eating? All three macronutrients -- fat, carbohydrate and protein -- are critical for brain health and the focus should be on whole foods. Most meals should include lean proteins like chicken, fish or tofu, carbohydrate sources like sweet potatoes and brown rice, and healthy fats like avocados or olive oil, plus plenty of fruits and vegetables (especially leafy greens!). Adopting a whole food diet with plenty of plant-based foods is going to provide most of the building blocks your athlete needs for optimized brain health.

Omega-3 fatty acids are critical

Research done in 2008 found that Omega-3 fatty acids are crucial for brain health. According to the lead researcher on the study, Fernando Gómez-Pinilla, a UCLA professor of neurosurgery, "Food is like a pharmaceutical compound that affects the brain... Omega-3 fatty acids are essential for normal brain function." The research showed that children who had increased amounts of Omega-3 fatty acids in their diet tended to perform better in school. Omega-3s can be readily found in fatty fish and fish oils, but also in walnuts.

Vitamins and minerals for brain health

Eating a whole food-based diet with a lot of variety will generally cover the spectrum of vitamins and minerals that athletes need for better brain health. Harvard Health lists a few that are worth focusing on:

• Zinc, which is found in most meat, fish, dairy and nuts;
• Iron, which is found in red meat, beans and dark leafy greens;
• Choline, which is found in eggs, meat and dairy;
• And Vitamins A, D, B6, and B12. Vitamin D is best obtained through sun exposure, though it can also be found in some fatty fish or in fortified dairy products.

Be sneaky

Want to get your picky athlete to actually eat those fatty fish? Don't mention the health benefits -- just serve it. "Parents and caregivers who are struggling to get children to eat healthier may be better off simply serving the food without saying anything about it, or (if credible) emphasizing how yummy the food actually is," authors Michal Maimaran of Northwestern University and Ayelet Fishbach from the University of Chicago Booth School of Business said after conducting several studies on how children choose what to eat and what not to eat.

Takeaway

While many athletes focus on nutrition to fuel their bodies, good nutrition is equally important for healthy brain function. Help your athlete eat for brain health with these strategies.

Resource: https://truesport.org/nutrition/young-athlete-eat-brain-health/