Main menu


Healthy eating habits for children athletes


Encouraging children to be physically active is an excellent way to ensure that they adopt healthy habits and lead an active lifestyle. There are many different types of sports, and exercise should go hand in hand with good nutrition. This way, they will get the most out of their activities. Here, we'll talk about the essential ingredients any budding athlete's plate should include before, during, and after exercising.


You probably already know how important a balanced diet is for children's development. But physically active children may need a more specific, healthy diet to make sure they get adequate nutrients and to avoid injury.


When does the body need any of the types of nutrients? What happens if certain types of nutrients are lost in a child athlete's diet? These are some of the common questions many parents ask themselves. If you're one of those parents, keep reading to find out the answers!




Drinks and foods to avoid before exercise


To prevent low blood sugar level in children, it is best to avoid any foods or drinks rich in sugar before any exercise they do. And you should always choose water, which will keep the blood sugar level and the water level in the body under control. An easy alternative is to offer them lemon juice or coconut water. You should also avoid foods that are high in fat and high in fiber, as they can cause an upset stomach if eaten right before exercise.




before exercising


Children should have a snack about an hour before exercise. If your workout is less than 1 hour, carbohydrates will be a good and quick source of energy. Whole-grain bread, healthy energy-dense candy bars, or small bowls of pasta are all good options.


As for the quantities, the quantity must be increased by increasing the age and weight of the children. You should also consider that boys need more food than girls, because they burn more carbohydrates.


If your workout is more than an hour long, adding some clean protein to your carbs is the answer. The proteins will conserve children's energy and help them perform for longer periods of time. Fish should also be given priority over other types of meat and ensure that the eggs they eat are organic. Protein from whole grains and vegetables such as legumes, nuts and seeds are healthier alternatives to animal protein.


Adding calcium to pre-workout meals will also help strengthen children's bones and muscles. Calcium will also prevent post-workout pain.




Healthy habits while exercising


Make sure your child drinks enough water before, during and after physical activity. To avoid dehydration, children can drink a little water during exercise. It is important to realize that dehydration occurs when the amount of fluid lost in sweat is not replaced. As for food, you can offer them bananas, potatoes, yogurt or fat-free or low-fat milk. These foods contain carbohydrates and potassium, which are important for post-workout recovery.




Post workout meal


It's important that your child's filling post-workout plate includes all five food groups. Be sure to include protein, grains, vegetables, fruits and dairy products: baked or grilled fish and steamed vegetables are good examples. You can also complement the meal with some fruits or low-fat yogurt.


As a parent, it is important that you encourage your children to adopt an active and healthy lifestyle, as well as teach them how to take care of their bodies by practicing healthy habits. Thus, they will become adults who are active and in good health.