Nutrition and Sport for children

Biomanantial

By Dra. Loredana Lunadei 2 Comments

Dr. Loredana Lunadei is a specialist in food, dietetics and nutrition.

Published: 03/11/2010 - Updated: 08/14/2019

When we have school-age children, it is often difficult to make them practice a sport out of school hours and, on the other hand, give adequate food to grow "healthy and strong." Thus, I propose a review of the basics of infant and some tips for our children to exercise daily.

Contents

Infant nutrition

Before, it is necessary to clarify that children should not be dieting unless they suffer from obesity, and even then the thinning approach is different to the one used with an adult. Children require more energy than teenagers and adults because they use more fat and less carbohydrate during prolonged exercise session.

That’s because the feeding of children athletes should be focused at facilitating their development and growth. Also, paying special attention to hydration of children who train in cold environments or heat.

Please note:

They should limit their intake of protein, carbohydrates and vitamins because that could seriously affect their health and athletic performance. Also need some fat, but healthy fat from meats, cheeses, nuts, butter, etc.

Calcium and iron are two minerals important. The first aids to developing strong bones less likely to break before demanding physical activity. The second prevents children from getting tired easily. Girls lose iron with menstruation, and children through sweat.
They should get training or competition well hydrated, and drink fluids every 15 or 20 minutes if they are not thirsty during prolonged sporting activities.
Try that beverages contain small quantities of sodium chloride and having good taste so that they voluntarily consume and enjoy. This makes it easier to drink before, during and after each sport.
Athletes Children should receive a healthy balanced diet that enhances their development and energy as this stage cannot lack of the essential ingredients for a healthy body.
In the diet of children athletes must be present proteins, carbohydrates, minerals, vitamins, fats, fiber and water.

When competition

Always consult with your professional coach. But keep in mind that if your son or daughter will have a major sporting competition or event, their meals should include the items listed, but administered at the right time:

More than 3 hours before:

Fruit or vegetable juice
Fresh fruit
Bakery
Bread
Peanut butter
Lean meat
Low-fat cheese
Low-fat yogurt
Baked potato
Cereal and milk
Pasta with tomato sauce

2 to 3 hours before:

Soy, a food that you might want to include in your diet

Fruit or vegetable juice
Fresh fruit
Breads
No butter or cheese

1 to 2 hours before:

Fruit or vegetable juice
Low-fiber fresh fruit (melons, strawberries, peaches, etc.)
Sports drink

2 or 3 hours after:

Fruit or vegetable juice
Fruit yogurt
Large banana
Cranberry juice
Apple juice
Orange juice

Sports

Weight Exercises for children and adolescents: The weight exercise helps build bones and is particularly useful for these purposes. Weight exercises include any activity in which your feet and legs have to carry their own weight. Examples of weight bearing exercise that can help strengthen bones:

Walking
Running
Jumping rope
Dancing
Climbing stairs
Jogging
Aerobic dance
Climbing
Skating / ice skating
Racquet sports like tennis and racquetball
Team sports such as soccer, basketball, field hockey or baseball.

Experts advise that two hours a day watching television or playing video games should be the limit to ensure that kids can be more healthy, strong and creative.

Diet for People with Hypothyroidism

Here is a list exercise or fun and easy ideas to help kids be active, even without realizing it:

Walking the dog
Walking the dog next door (with the permission of parents and the neighbor, of course)
Throwing a Frisbee
Go with your parents or grandparents to a park or other area where you can make contact with nature
Bicycling
Riding a skateboard
If you have a yard, pick up litter or leaves in autumn
Fixing the garden
Playing the leads
Hopscotch
Playing with a hula hoop and see who can hold for longer
Learning juggling
Jumping rope
Visiting the zoo, amusement park or museum (lots of walking)
Washing the car
Playing basketball
Playing football
Playing softball or baseball
Playing Tennis
Water fights
Wearing your bathing suit and run around the shower
Go swimming (always accompanied by an adult)
Give the dog a bath
Accompany to walk more (a grandparent, for example)
Make pectoral exercise
Make an exercise video and do a good workout
Tripping
Learning to play golf, or be otherwise caddy
Playing tennis
Playing mini-golf
Go bowling
Learn to spin a stick
Take a martial arts class and learn self-defense
Build a fort and play cowboys and Indians
Wash the windows
Clean Room
Learn yoga, whether in a class or a video
Brisk walk
Learn to dance

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2 Reviews about Nutrition and Sport for children

Stacy on

09/12/2014

What great information! Yes, I totally agree that health is based on so much more than just proper nutrition. I'm really glad you included that section on sports as well, not only for physical heatlh, but for the mental, emotional, and social well-being of children as well. Being socially active is of the upmost importance when growing up.
Bill on

02/05/2013

Good information, it?s so good to know how to convince our kids to go out and practice sports instead of spending time with TV and videogames, but well actually some videogames can help them to develop certain capacities and more but well this should be consulted with an specialist of course.

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