Top 5 Sports Nutritional Food For Kids Active In Sports Pune
When it comes to actually feeding your kids active in sports Pune; its obvious as a parent you are often times baffled by the amount of information out there on nutrition for yourself let alone nutrition for your young athlete.
In the competitive world of athletics it’s the kids that dial in their nutrition along with great coaching and training that help them edge out the competition. Hence; it is imperative for the parents to feed nutritional well-balanced diet to their kids active in sports Pune.
For Kids Active In Sports Pune
As young athletes grow they require building blocks to support strong, lean, and powerful bodies. Those building blocks come from food, and protein acts as the main structural component of muscles, bones, tendons, organs, and other tissues.
The body also requires vitamins and minerals to grow. Unfortunately, the average youth diet is unbalanced and deficient in nutrient-rich foods such as fruits and vegetables that supply key nutrients including vitamins A and C, folic acid, magnesium, and potassium.
The re-occurring stress fractures often symbolize nutrition deficiencies in the athlete’s diet that are enhanced due to increased nutrient needs required for intense training.
Often presenting together, these conditions:
1) low energy availability
2) bone loss
3) menstrual disturbances are called female athlete triad
A thorough evaluation of the athlete’s nutritional habits is a key to improving these signs and symptoms. Here are common questions addressed in a nutrition consultation for a young athlete experiencing these and other medical conditions:
- Are they skipping any meals?
- Are they getting 3 out of the 5 food groups at each meal?
- How much water / fluid are the drinking?
- Are they getting adequate calcium and vitamin D for their age?
- Are they getting enough protein for their weight, sport and age and are they spacing this protein out adequately throughout the day?
- Do they appear to be getting adequate calories for their growth and sport needs?
Here is a little information to help you get started in helping your son or daughter navigate the world of performance nutrition.
Top 7 Sports Nutritional Foods To Include In Your Kids Diet Active In Sports Pune
1.Milk or soy milk
Dairy milk is a natural source of calcium, potassium, and protein, and is fortified with vitamin D. These nutrients are present in all milk with the variation on caloric content reflecting the amount of fat contained in the milk. Some teen athletes choose to drink whole milk because they struggle to meet their nutritional and caloric needs during the day, especially when they’re in a growing season.
2.Green leafy vegetables
Dark green leafy veggies like kale, spinach and collard greens offer iron and calcium. Pair these with foods that are high in vitamin C, such as red peppers, tomatoes or citrus fruit, or serve them with meat to maximize the absorption of iron.
Full of fiber, protein, iron, zinc and magnesium—find ways to fit beans into your weekly or daily diet. Roast them for a crunchy snack, top a salad, layer into a burrito, or throw them in with diced tomatoes for a hearty pasta dish.
Yogurt is a good source of calcium, vitamin D, potassium and protein. Go for Greek varieties if you are looking for extra protein from whole foods though most young athletes don’t need large amounts of protein in their diet. Eat yogurt as part of a meal, a snack, or dessert.
All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top yogurt or cereal, or just grab a handful on the way to practice. Slips in small package of peanuts into their gym bag for a quick and tasty snacks.
Foods to Avoid
Processed food, white bread, added sugars, and soy are all foods you should avoid when trying to enhance athletic performance or even to better your physique. All of these can not only cause weight gain, but also make you feel lethargic due to the lack of nutrients. They are all very hard for your body to digest because they are foreign to your body and they take a lot of energy to do so.
Sleep provides energy for the brain and your body, so depriving it of the proper amount can cause an increase in the production of cortisol i.e. stress hormone, and decrease the production of glycogen for physical activity; basically helps fuel your muscles for exercise.
The recommended amount of sleep per night is 7-9 hours. Just like with water, insufficient amounts of sleep can cause fatigue, poor recovery, low energy levels, and lack of focus.
Ultimately teenagers have a hard time taking advice from their parents when it comes to food. This is where a health coach can help with meal planning and holding the athlete accountable to their goals.
Register For “Health, Nutrition And Fitness For Kids” Event
Liked what you read? Wish to know more about child nutrition, milestones, cognitive development, health and fitness.
Learn from the expert tips, suggestions from renowned pediatrics of Pune and implement those so that your kids can have a happy, fit and healthy childhood.
Stay tuned for FitaCon’s next event which focuses on health, nutrition, and fitness for kids.
FitaCon upcoming event focuses on ” Health, Nutrition and Fitness For Kids” hence it will be the best of amalgamation of doctors and certified professionals from respective arena offering various tips, guidance and suggestions on health, nutrition and fitness for kids.
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