A nutritious diet is fundamental to maintaining good health. Children must eat a diet that will support their growth and help them transition into healthy adults. Many studies have also found that eating a balanced diet can improve athletic performance and lower the risk of sports-related injuries. Knowing how to meet your child’s dietary requirements can be a challenge, especially when they play sports and need lots of energy for training.
Fortunately, some simple planning and preparation will ensure that your kid gets the nutrients they need to play well and maintain good health and wellbeing. With that in mind, here are some useful tips for feeding your child athlete.
Prepare high energy meals
According to advice on health.gov, young children typically require 1000 to 2000 calories per day, depending on their age and level of activity. Once they reach puberty, children usually need 1,400 to 3,200 calories per day, with boys typically requiring more calories than girls. Children who play sports and exercise regularly will generally need a higher amount of calories and carbohydrates in their diet. As a parent, you should focus on preparing nutritious, energy-rich meals that will support your child’s athletic training and improve their overall health and performance.
Medical experts recommend that young athletes should eat a diet consisting of whole grains, lean proteins, healthy fats, and at least five portions of fruit and vegetables every day. Plan your child’s meals in advance and base their calorie intake on their level of activity. For instance, your child will require more calories if they start training more intensively.
Provide healthy snacks
Child athletes need snacks to provide them with fuel between meals, particularly if they are doing a lot of sports training. However, you should encourage your child to avoid unhealthy snacks that are high in sugar, salt, and fat i.e. crisps and chocolate bars. Make sure that you have plenty of healthy snacks available in the house to give your child an energy boost during the day.
Luckily, there is a fantastic selection of snacks that are healthy and tasty. Some of the best healthy snacks for child athletes include granola bars, fruit slices, graham crackers with peanut butter, popcorn, and nuts. These snacks will provide your child with the energy they need to complete their training, without adding lots of calories and unhealthy fats to their daily diet.
Eat together as a family
Eating together as a family is an excellent way to encourage healthy eating habits in young children. Use family meals to experiment with new recipes and try healthy ingredients. Eating meals together also allows you to spend quality time with your family members and talk about important issues. Use family meals to discuss your child’s sporting performance, learn about their goals, and provide encouragement. You can help your child come up with a plan to achieve their sporting goals. For instance, research sport scholarships and discuss how they can help your child achieve their dream of a career as a professional athlete.
HussaiN is a full-time professional blogger from India. He is passionate about content writing, Tech enthusiast & computer technologies. Apart from content writing on the internet, he likes reading various tech magazines and several other blogs on the internet.