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Food for sports children

Food for sports children


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In any diet, whether for children or adults, it is convenient to include healthy and varied foods. In the case of sports children, By exercising more, you burn more calories and your nutritional requirements are higher. However, you have to take into account the number of hours and the intensity of the activity that the child performs, and of course, that each child is different.

Although the macronutrients, proteins, carbohydrates and fats, are important, it is not advisable to lean towards diets rich in any of them, but to continue maintaining the usual proportion of a balanced diet.

Proteins: Excess protein in particular can cause major kidney damage.

The calcium: Regarding micronutrients, two minerals are of great importance, calcium and iron. Calcium, present in dairy products such as milk, cheese or yogurt, helps to strengthen bones, and thus minimize the chances of breakage in cases of extreme activity. Green leafy vegetables, such as spinach or chard, are also sources of calcium, which also provide many vitamins.

The iron: Iron, for its part, plays an essential role in the oxygenation of cells. As a key component of hemoglobin in the blood, iron helps transport oxygen from the lungs to all parts of the body, including the muscles. Its lack translates, therefore, into fatigue and weakness in general. Although it is surprising, iron is also one of the minerals that is most lost through sweat, like sodium and potassium. Other minerals are also lost such as magnesium, the absence of which can cause muscle cramps, because it intervenes in the transmission of the nerve impulse.

According to this, it is important to include foods rich in iron in the child's diet, preferably those easily absorbed, such as red meat. Iron and magnesium are also found in green leafy vegetables, legumes, and nuts.

Vitamin C: This iron, however, is more difficult for the body to assimilate, since it needs to be transformed for its absorption, a process facilitated by vitamin C. To help the body regain energy and trace elements lost after physical effort, a good dose of vitamin C and a good handful of nuts are ideal.

- It is not healthy to avoid food groups, or lean towards fasting or skipping meals, as it can cause problems with blood glucose levels, and glucose is vital, both for muscle and brain.

- By increasing perspiration, the chances of dehydration are also increased, so drinking before, during and after exercise is very important. The most recommended drink, as it is the one that hydrates the most, is water, although the combination of water with fruit juice can have its advantages, since it provides a small dose of sugar, as well as vitamins and minerals. Avoid all carbonated drinks and sports preparations, as they provide unnecessary amounts of sugar to the body.

- It is advisable eat 2 to 4 hours before intense physical exercise. With a full stomach, the body will use much of the energy in digestion, leaving less energy for physical activity. In addition, it is advisable to avoid eating foods with fast-absorbing carbohydrates, such as juices or sweets, since at first they provide a lot of energy, which is quickly depleted, leaving a feeling of exhaustion that is not pleasant.

You can read more articles similar to Food for sports children, in the Infant Nutrition On-Site category.


Video: Sports Nutrition u0026 Hydration for Youth Athletes (February 2023).