Young athletes spend the energies much more than their peers who do not engage in sports. Energy costs must be constantly replenished. Sports nutrition for children should be applied on time and correctly, otherwise a young athlete can threaten or an unnecessary weight gain, or vice versa, anorexia. But the basic rule of sports nutrition for children - it should be high-quality, balanced by calorie and quantity.
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Basic requirements for sports baby food
Since food is a source of energy that kids spend during training, then parents should treat his diet very responsible. For this, certain rules have been created that will help parents feed their athletes correctly, and most importantly - without harm to their health. So, parents should be remembered:
- The higher the physical activity of children, the more they need calories and nutrients for growth and normal development. The young athlete must eat fully. The daytime need for calories is 1800-2400 calories for boys 6-12 years old, and girls - 1600-2000 calories.
- Sports nutrition for children should provide a high level of protein and calorie. The protein is needed not only to restore the tissue elements, but also for the formation of new cells in the muscles and maintaining muscles in good condition. Young athletes especially need a protein of animal origin, and its share in the diet is very high: for preschoolers - 70-80%, for schoolchildren - 50-65% of the entire need for proteins.
- Sports nutrition for children should include meat and fish as excellent sources of amino acids required for growth. And the dairy cereals ensure the optimal ratio of lysine contained in milk, and arginine in the croups.
- Young athletes must necessarily eat eggs, cottage cheese, bird, fish. That is, products rich in lipotropic substances. It will protect the liver from fatty infiltration.
- Sports children need carbohydrates. They need to be consumed with each meal and in snacks. But it should be not cookies with sweets and sweet soda, but complex carbohydrates (rice, pasta, bread), which are quickly absorbed and provide a stable blood sugar level during training.
What else needs to know parents?
Sports nutrition for children should provide for a lot of fluid consumption. The athletes are often overheated, because they do not sweat as easily as adults. Then the child is rapidly growing the body temperature, and the water is excreted from the body very actively. To prevent dehydration, children must drink 100-120 grams of fluid every quarter: the best thing is that it is sports drinks or non-carbonated mineral water. Juices, sodes and other sweet drinks during exercise provoke nausea and spasms in the stomach.
Sports nutrition for children should be properly organized, food intake must be crushed and be sure to include hot dishes in the diet. Active children should eat every 3-4 hours, before playing sports it is necessary to use a small portion of food. Best snack - bananas, peaches, plums, yogurt, cheese sandwich. Intense training can not be made on an empty stomach, and after training it is necessary to eat no earlier than 20 minutes after its end.
Given all the above, parents must remember how to command the Bible, the rule that children-athletes should receive vitamin and mineral complexes and specialized sports products in addition to the main diet.