HOW TO FUEL YOUR KIDS ENOUGH FOR SPORTS

Gone are the days when parents used to think that kids should only be involved in their studies and not any other activities. Like the way many sports school focus in maintaining the balance between academics and sports. Nowadays, parents are supporting their kids for their involvement in any event because now every parent has some or the other way understood the fact that just by being strong in academics doesn’t mean that a kid will become successful in life. A 360-degree holistic development of kids is significant for their successful career. 

People nowadays accept many career options like dancing, artist or in any sports.

Being involved in any sports activity is vital for kids. Playing helps kids to develop their physical as well as mental health. Thus it can also result in excellent academic performance. Being involved in sports activity also regulates the schedule of kids, improving their sleep cycle.

Nowadays, as the online world is growing day by day, kids are tending to spend most of the time playing indoor games and are not interested in spending time outside their house. Parents can motivate their kids to get involved in some outdoor sports activities, which plays a significant role in their kids’ life. They can learn a new sport game, they develop many skills like team play, listening to others, convincing others, sharing your ideas.

But there are many other things which should be kept in consideration if kids are involved in the sports activity.

Young athletes need to have a proper and healthy breakfast for the appropriate functioning of the brain and physical health. Food works as a fuel for mind and body, which will keep him active and keep going throughout the day. It will help them concentrate well in class and perform well in any sports activity as well.

Here are some tips for meals which should be included in the diet of kids.

START THE DAY WITH A HEALTHY AND HEAVY BREAKFAST

As people nowadays are working parents, they tend to forget the importance of a healthy breakfast in our life. Well, having breakfast is very important for everyone, but growing kids must have a healthy and fulfilling breakfast. A good breakfast nourishes the kids with healthy nutrients and keeps his energy on a high level throughout the day so that he will be able to give his best in any of the activities involved.

Recommendations

Sit down for breakfast

• Scrambled eggs wrapped in a whole-wheat tortilla, berries and orange juice or low-fat milk

Fuel on the go

• Cinnamon-raisin bagel with cream cheese
• Banana with peanut butter
• Low-fat yogurt with fruit

SNACK TO AVOID THE AFTERNOON SLUMP

Smart snacks keep the energy high throughout the day. Kids who eat something during the evening will feel a fresh vibe and energy and can involve well in the evening sports activities.

Recommendations

• Fresh fruit or fruit cup and graham crackers
• Hummus in pita
• Granola mixed with low-fat yogurt
• Vegetables and dip

RECOVER RIGHT POST-GAME

Prepare snacks ahead of time to have ready when kids arrive home hungry after a practice or a game.

RECOMMENDATIONS

• Peanut butter and jelly sandwich
• Low-fat chocolate milk
• Turkey and cheese wrap
• smoothie

KEY NUTRIENTS FOR A STRONG BODY

PROTEIN

Children should build muscle with protein from food- not dietary supplements. Try to Incorporate protein in every meal.

Recommendations:

• Lean chicken or turkey
• Peanut or almond butter
• Eggs
• Fish
• Low-fat milk, cheese or yogurt

CARBOHYDRATES

Carbohydrates are stored inside the body as fuel for activities. Carbohydrates also help in muscle recovery.

Recommendations

Before any activity or a game

• Light carbohydrate snacks
• Such as half sandwich

After any activity or a game

• Smoothie
• Sliced banana (lengthwise) with peanut butter sandwiched in the middle

HYDRATION

Hydration helps in maintaining the body temperature, transporting nutrients and oxygen to cells, carrying waste away from cells, and lubricating joints. It is very vital to hydrate yourself throughout the day. Water helps in infusing us with the lost electrolytes, which were shredded during the sports activity.

Recommendations

• Sports drinks
• Fat-free or low-fat dairy
• Fruits such as a banana or orange