If your child is systematically involved in a sport, you already know that he must drink plenty of fluids and follow a balanced diet. But did you know that there are specific foods or combinations of foods that make sense to prefer, to help the child perform better and to replenish the vitamins he needs?
There are two main nutritional groups that can make a difference to young (and adult) athletes: Carbohydrates and proteins.
Carbohydrates provide the necessary energy the child needs to cope with training and play. So choose whole grains, brown rice, but also whole wheat bread and vegetables (like peppers and carrots) for his diet.
Protein is important to "build" and "repair" muscles. So you prefer to offer it to the child with foods such as fish, meat and poultry, dairy, beans, nuts and soy.
When and what should young athletes eat
3-4 hours before the game
Have the child eat a normal amount of food rich in carbohydrates, such as rice, beans, pasta or potatoes. If the child is at school at that time or in a place where they cannot eat regular food, give them cereal, or whole wheat bread with peanut butter or cheese. The goal is to offer him a meal that he will be able to digest easily, but also that will "keep" him so he won't be hungry during the game.
Make sure the child drinks water during the day and until training begins. Specifically, he must drink water with each meal, around 400ml up to 2 hours before training and around 200ml around 15 minutes before training.
1 hour before the game
Encourage the child to "nip" something light, such as a fruit. Banana and apple are great choices. The fruit is easily digested, so it won't cause any stomach upset, while it will "keep" the child from getting hungry during the game. Avoid processed foods with lots of sugar as they can upset his stomach. Also, these foods with processed sugars can disrupt the body's sugar and insulin levels, which can lead to fatigue and poor performance.
During the game
It is important that the child is well hydrated to avoid cramps and improve his performance. Thus, during his activity, the child needs to drink water every 15-20 minutes. If the child's sport lasts more than an hour or if it is a race, the child can drink some juice, which will give him a little more energy. DO NOT give energy drinks to children under the age of 16, as according to research, they not only damage teeth and are responsible for obesity, but also cause toxic side effects due to the amount of caffeine they contain.
After training or competition
Within an hour of training, kids should enjoy another snack, such as a piece of fruit, or even better… chocolate milk! Experts say that chocolate milk is rich in carbohydrates and protein, in an ideal combination in fact, to help restore muscles after training. Later the normal meal can follow. Good post-workout nutrition helps young athletes feel better and their bodies properly prepared for… the next race!
Of course, good nutrition is not only important for sports performance, but also for bone health. That's why they should be rich in calcium and vitamin D. If the child has frequent injuries in his training, check whether the levels of calcium and vitamin D in his body are low.
Article from www.infokinds.gr
* The above information comes from University of Cincinnati sports medicine physician Kate Berz see full interview HERE.
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