All kids need a healthy and balanced diet, but for the active amongst them, it’s especially important to ensure they’re getting the right fuel their body needs to be on top of their game and their nutrition. Whether playing football, practising karate or even swimming, the right kind of food and beverages can help your child become a better athlete.
Offering the right mix of carbohydrates, protein, fat, vitamins and minerals are essential. If you’re trying to nurture an active kid, here are five tips to help them train like a pro…
1. Essential Vitamins and Minerals
Two important nutrients for kids are calcium and iron. Calcium helps to build strong bones, which can help prevent breaks during heavy strain of physical activity. Dairy products like cheese, milk and yogurt are an excellent source of calcium, but another good source is dark, green leafy vegetables. If they aren’t consuming sufficient amounts, their activity will be hampered by the lack of calcium and it will leave them injury prone, therefore supplements should be considered, here at Profeta Health we can recommend our https://profetahealth.com/product/profvits-childrens-osteo-ultra-halal-vitamin-d3-and-calcium-chewable-tablets-60-tablets/
Iron can be found in meat, fortified cereals and beans. Without iron, kids get tired more easily. Iron is especially important of young adolescent girls who have gotten their periods because they lose iron every month through their menstrual cycle.
2. Portable Nutritious Snack
A busy schedule of games, practices and lessons can often mean missing sit-down meals at home. Avoid the fast food trap by preparing portable and healthy snacks to fuel your pint-sized athlete. I would plead and ask that you to not replace healthy meals and snacks with protein bars and shakes.
Hard boiled eggs, veggies and hummus, nuts, fresh fruit, and lean meats like chicken or whole grain breads are all great options. It’ll keep them energised healthily, and hopefully have them enjoying their snacks too..
3. Hydrate, Hydrate, Hydrate…
We all see athletes drinking fluids constantly, as energy is exerted, the body produces sweat to cool down, but losing too much water can cause dehydration. Once your body is dehydrated, you become sluggish, affecting your performance and overall energy too..
If you see your child complaining because he/she is thirsty, that is your indication that he/she hasn’t been keeping hydrated sufficiently. Water is always the best choice to stay hydrated, but if your kids need a little flavour, try lemon or lime infused water. Avoid sugary drinks like juice and energy drinks.
4. Balanced Diet not Dieting
Whether your child is an athlete, fairly active or just enjoys a little run around, diets should not be encouraged, kids are still growing and diets can adversely influence their growth and their relationships with food.
A balanced diet can provide all the nutrients and protein a child’s body needs to stay active and healthy. If a child remains on top of his/her meals, doesn’t skip meals and has Fast food and treats in moderation they can continue to enjoy a healthy diet that both they are happy with as well as the whole family laying the groundwork for an active and healthy lifestyle.
5. Rest and Relaxation
A growing body needs sleep to recharge. The required duration of sleep can vary depending on the age of your child and how active they are, but for school aged children, it’s recommended that they get 10- to 11-hours of sleep at night.
Sleep deprived kids can become cranky, irritable, and hyper and for kids who are active, they won’t be rested for the big game. Aside from sleep, taking a day to relax is important to allow their bodies to rest. A day off from strenuous activity will prevent injury and allow them to focus on just being a kid.