Nutrition and Sport for children

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.

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.

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:

• 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

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.

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