Published on MomsTeam (http://www.momsteam.com)

Top Ten Nutrition Tips For Kids Playing Sports
By Suzanne Nelson
Created 05/05/2008 - 14:11

 

  1. Make sure your child drinks enough fluids
    • Children have special fluid needs [1]. Compared to adults, kids are more likely to suffer a heat illness [2] when exercising in the heat [3].
    • Give your kids a sports drink to prevent fatigue and dehydration [4]. Studies show that lightly sweetened, flavored, non-carbonated beverages such as sports drinks do a better job than water of preventing dehydration [5].  [But remember: sports drinks should not be consumed at meals, and should generally only be used when an athlete is playing sports for more than hour (soccer, lacrosse, hockey, football, cross-country, etc.).Young athlete drinking from a water bottle
    • Have your kids drink according to a schedule [6]. Give kids a squeeze bottle and have them drink 5 to 9 ounces ever 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 at least 24 ounces of a sports drink for every pound lost during exercise.
  2. Practice supplement safety [7]
    • 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!
  3. Optimize muscle recovery
    • Help young muscles recover fast - have children eat and/or drink a high protein snack within 30 minutes after exercise
    • Eat a high carbohydrate, moderate protein meal [8] 1-2 hours later to continue with muscle recovery.
  4. Remember pre-exercise meals
    • A pre-exercise meal is important [9] 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).
  5. Target carbohydrates for energy
    • 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. For a list of high carbohydrate foods, click here [10].Fruit medley
  6. Protein's the building block
    • 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.
  7. Don't forget some fat
    • 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.
  8. Keep kids' fuel tanks filled
    • In addition to healthy meals, provide healthy 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 [11]
  9. Variety is the spice of life
    • 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.
  10. Get your kids energized!
    • 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.

 

Sport Nutrition For Kids

Submitted by Epic Sports [12] on Wed, 01/18/2012 - 16:49.

Keep in mind that young athletes require more calorie intake than their non-athletic peers. There are a number of serious consequences that can arise if there is not balance here.

The advantages of healthy

Submitted by sdf dsf [13] on Tue, 11/20/2012 - 11:37.

The advantages of healthy food are : good muscle, good metabolism, weight maintenance, healthy skin, teeth and gums, good eyesight, healthy bones and a healthy brain.
The disadvantages of healthy food are: Not everyone can afford them nowadays and they are not always accessible.
The advantages of junk food are : They are readily accessible in any area of any neighborhood, they are filling and they are cheap
The disadvantages are : clogged arteries, high cholesterol, high blood pressure, rotten teeth, bad breath, a sluggish brain, risk of heart attack, and stomach problems, not to mention obesity. Thanks.
Regards, 

Kids playing sports needs

Submitted by Jennifer Brown [14] on Wed, 02/27/2013 - 06:38.

Kids playing sports needs some extra nutrition and it is the responsibility of the mother to take care of their kids nutrition. Protein is most important for athlete so include healthy proteins in your child's diet. Carbohydrates and fats are also necessary in diet. Healthy drinks can be given with fruits and dry fruits. They contain healthy proteins that is good for kids health.

 

Top Ten Nutrition Tips For Kids Playing Sports Read more: http:

Submitted by jazz pollard [15] on Fri, 05/10/2013 - 11:46.

There are many advantages of having a healthy food or diet for children for improvement of their brain, muscles, bones and all.....I think this blog will be very useful for all the mothers because it gives the perfect idea about how to make their child strong!!!!!

Nutrition tips for kids

Submitted by Chris James [16] on Wed, 05/22/2013 - 09:44.

Nutrition tips for kids playing sports been described here found to be very relevant and may be applicable to most of the children playing different sports.
Regards,
Shipping Company In Miami [17]

The Nutrition guide will

Submitted by Chris James [16] on Wed, 05/22/2013 - 11:57.

The Nutrition guide will help my mom to take care of my little brother, Thanks for sharing the guide line.

Regards,
North County San Diego Interior Designer [18]

The system of nutrition been

Submitted by Chris James [16] on Wed, 05/22/2013 - 15:13.

The system of nutrition been discussed is found to be update and put very good impression on us.
Regards,
Commercial Plumbing West Palm Beach [19]

A nutrition diet program,

Submitted by Chris James [16] on Wed, 05/22/2013 - 16:53.

A nutrition diet program, this may be the result of fattiness in the increasing rate with which it is rising in our society, Look forward for the result.
Regards,
Wealth Management Tequesta [20]

In this article program

Submitted by Chris James [16] on Wed, 05/22/2013 - 20:59.

In this article program been introduce of nutrition diet , this may result in proper growth and health of the kids.

Regards,
Workers Comp Attorney West Palm Beach [21]

New Nutrition guiding

Submitted by Chris James [16] on Wed, 05/22/2013 - 22:20.

New Nutrition guiding program and rules for the kids, better result may be accepted.
Regards,
Ppc Company West Palm Beach [22]

Kids in Sports
Source URL: http://www.momsteam.com/nutrition-tips-for-active-kids-playing-sports

Links:
[1] http://www.momsteam.com/alpha/features/nutrition/special_fluid_needs.shtml
[2] http://www.momsteam.com/alpha/features/nutrition/heat_illnesses_symptoms_and_treatment.shtml
[3] http://www.momsteam.com/alpha/features/nutrition/cancel_due_to_heat.shtml
[4] http://www.momsteam.com/alpha/features/nutrition/signs_of_dehydration.shtml
[5] http://www.momsteam.com/alpha/features/nutrition/ensuring_adequate_fluids.shtml
[6] http://www.momsteam.com/alpha/features/nutrition/fluid_replacement_guidelines.shtml
[7] http://www.momsteam.com/node/5785
[8] http://www.momsteam.com/alpha/features/nutrition/high_carbo_low_fat_meals.shtml
[9] http://www.momsteam.com/node/1983
[10] http://www.momsteam.com/node/246
[11] http://www.momsteam.com/alpha/features/nutrition/healthy_snacks.shtml
[12] http://www.momsteam.com/users/epicsportsinc
[13] http://www.momsteam.com/users/wiki
[14] http://www.momsteam.com/users/jennifer-b
[15] http://www.momsteam.com/users/jazz-pollard
[16] http://www.momsteam.com/users/chrisjames
[17] http://4-seas.com/
[18] http://laurabirnsdesign.com/
[19] http://paradigmplumbing.com/tag/commercial-plumbing-west-palm-beach/
[20] http://www.palmbeachfinancialplanner.com/client-services/
[21] http://workerscompfl.net/workers-compensation/
[22] http://webmanna.com/pay-per-click/