Babies are constantly involved in sports, the need to strengthen the right food, unlike their peers, exercise which is not so high.
Therefore, in this article we will talk with the editors saytagomer.info athletes about proper nutrition of children.
General laws, which must adhere to
Young athletes aged 6-12 must be 1690-2200 calories per day. While athletes the same age group required from 1800 to 2490 calories per day.
Any athlete, including the young, for the normal growth and development need to consume a certain amount of daily calories. With increasing physical activity increases the number of calories needed. As a rule, during exercise the athlete a feeling of hunger. This indicates that the athlete’s body compensates for the high consumption of energy. Still – because he needs to grow and develop, to compensate for the calories expended during training. Therefore, the task of parents is that they are closely monitored to children’s meals were full.
Do not ignore the carbs!
Currently, many adults try as far as possible to stay away from carbohydrates, fearing overweight. But for the young athletes they are the main source of energy for muscles during intense workouts. During each meal, even snacks, the child should receive the necessary amount of carbohydrates. But remember that excess carbohydrates raise insulin levels in the blood and promotes the formation of fat, and a dramatic reduction of their leads to a violation of protein metabolism, which is not good.
And here there is one «but». It is not recommended to include in the diet of children-athletes simple carbohydrates contained in sugary soft drinks, cookies, candy and other confectionery products. On the contrary, such a child should eat complex carbohydrates. They are contained in a variety of cereals, bread, pasta and rice. It is these products are desirable, since they are very quickly absorbed by the body, even the young, so the level of sugar in the blood of a little athlete will remain normal even during the most challenging workouts. It often happens that the child concerned before the occupation, causing it categorically refuses to eat. In this case, you can help energy sports drink. Trade Show Ideas and Trade Show Planning Timeline
Proteins – the necessary substances in the life of each athlete
All athletes, without exception, in particular – the young, need proteins. Good sources of protein are chicken, rabbit, turkey, eggs, milk, cheese, yogurt, lean meat and beans. It is very important not to overdo it with the proteins, because of their abundance in the body can adversely affect the results of the athlete. That is why, the young athlete need to take a well-balanced special baby food for athletes. Советуем, тренинг ораторского искусства Киев, есть тренинг по переговорам в закупках Киев, посетите понравится…
The liquid is needed in large quantities
Child athletes, unlike their peers, need more fluids. Children of preschool and school age is not so easy to sweat, as adults, so they can easily overheat. As a result, there is a sharp jump in body temperature. As is known, at an elevated temperature of the water is very rapidly excreted from the human body, resulting in dehydration occurs. Therefore, during training young athlete must be every 15 minutes to eat 100-120 grams of liquid.
The main thing, as it is received, remember that not all drinks are useful. In no case shall a child-athlete should not consume beverages containing sugar, including a variety of fruit juices, carbonated beverages. The fact that they are absorbed too slowly in the stomach, whereby during strenuous exercise may be nausea and sometimes vomiting. It is better to give preference to the special sports drinks and non-carbonated mineral water.
Be sure to make snacks before and after training
Child athletes, however, like adults, need regular (every 3-4 hours) meals. This helps them save energy and stable blood levels. Before sports training, ensure that your child to bite on a mandatory basis. Firstly, it will not cause a feeling of hunger during class and after. Second, the child gets extra energy, which is enough to sustain the upcoming workout.
Snacks should be a food rich in carbohydrates but low content of fat, protein and fiber. These products include melons, plums, peaches, bananas, crackers, bread, yogurt, spaghetti with meat sauce or cheese sandwiches. Of course eating better in 1 hour and 1 hour after training. But you can drink at any time.
If the coach insists on losing weight
In many sports the weight is of paramount importance. Therefore, many parents of children athletes faced with the fact that the coach insisted on immediate weight loss of the child. So what to do? To obey or not? Suddenly it is in any way affect the child’s health?
First of all, you must see a doctor. Talk, talk with him. If he agrees with the fact that a child can lose weight, you ask, what kind of diet to sit down, how many grams can be reset for the week at his age. You can also refer to a dietitian. He will tell you in detail about the diet, calculates the power of athletes under your age and will help build a plan that will help your young athlete to lose weight fast, healthy and safe manner. Good luck in your athletic achievements!