Here are my top ten nutrition tips for active children:
Children have special fluid needs. Compared to adults, kids are more likely to suffer a heat illness [1] when exercising in the heat [2].
Give your kids a sports drink to prevent fatigue and dehydration [3].
Studies show that lightly sweetened, flavored, non-carbonated beverages such as sports drinks do a better job than water of preventing dehydration [4].
Have your kids drink according to a schedule [5]. Give kids a squeeze bottle and have them drink 5 to 9 ounces every 20 minutes to keep hydrated.
Weigh kids before and after exercise to determine how much fluids they are losing during activity. After exercise have your child drink 20-24 ounces of a sports drink for every pound lost during exercise.
The FDA does not regulate dietary supplements. There is thus no guarantee of purity, safety or effectiveness.
What's in the bottle may do more harm than good.
Don't risk your child's health!
Help young muscles recover fast - have children eat and/or drink a high carbohydrate snack [6] within 30 minutes after exercise
Eat a high carbohydrate, moderate protein meal [6] 1-2 hours later to continue with muscle recovery.
A pre-exercise meal is important to prevent hunger and to supply energy to athletes' working muscles.
The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).
Carbohydrates are the main energy source for exercise and the major fuel for the brain.
Carbohydrates stores (glycogen) in the body are limited kids must replenish carbohydrate stores every day.
Top food sources: pasta, rice, breads, milk, yogurt, cereals, fruits and vegetables.
Protein plays a role in building muscle, fighting infection, and provides signals and controls for tissue growth and maintenance.
While protein is important, a high-protein diet is not recommended for athletes and replacing carbohydrates with protein can actually impair athletic performance. Without adequate carbs an athlete will tire quickly and won't have the energy to train or compete.
Top food sources: poultry, meat, fish, cheese, yogurt, milk and beans or legumes.
A high-fat diet is not healthy - but neither is a zero-fat diet.
Having some fat in the diet is important for health and is a key energy source for young athletes.
Go for low-fat foods as well as non-fat foods.
In addition to healthy meals, provide snacks before and after exercise.
Pack high-carbohydrate, moderate protein, low-fat snacks such as granola bars, energy bars, pretzels, trail mix, fruit, peanut butter and crackers, bagels, and fluids. For a list of snacks, click here [7]
A healthy lifestyle is all about making choices.
Are your kids eating the same foods day after day? They're probably missing out on important nutrients be different try new foods and recipes.
Foods high in carbohydrates and fiber (grains, veggies, fruits) are essential to good health.
Meet active kids' energy needs through foods and fluids.
The best balance for active kids: 50-55% of calories from carbohydrates, such as bread, cereal, rice and pasta; 10-15% from protein food like meat, poultry, fish, dry beans and nuts; and 25-30% from fats such as oils and sweets.
Links:
[1] https://www.momsteam.com/node/866
[2] https://www.momsteam.com/node/278
[3] https://www.momsteam.com/node/867
[4] https://www.momsteam.com/node/862
[5] https://www.momsteam.com/node/864
[6] https://www.momsteam.com/node/247
[7] https://www.momsteam.com/node/250