Young athletes need proper nutrition as they grow. It is essential that they have proper meals and hydration that sustain them during activities.
If you are looking for useful tips from an athletic nutritionist, read on.
Here are 7 nutrition tips that should not be neglected if you have young athletes at home.
#1 Include Proper Carbs
Among the macronutrients, carbohydrate gives us energy. It is sourced from cereals, pulses, and some vegetables. Young athletes need a consistent source of carbs every day.
Interestingly, carbs come in various forms, both from healthy and unhealthy foods. You can consider whole grains quinoa and oats as the best source of fiber, vitamins, and minerals.
Also, they take longer to digest and prevent a sudden drop in blood sugar. If a young athlete practices some activity that lasts more than 90 minutes, she or he might need more carbs.
#2 Give Health Supplements
The proportion of the food we eat every day may not provide us with the right amount of nutrients we need. This is the reason we need health supplements.
For young athletes, vitamin and mineral supplements are more essential. However, the parents of young athletes should always consult a paediatrician or a sports nutritionist before introducing them to any new supplement.
The nutritionist may also recommend a protein shake in the diet, which is also a form of health supplement.
#3 A Balanced Diet
The foods we eat provide us with various types of nutrients such as protein, carbohydrates, fat, vitamins, and minerals. A balanced diet is one that includes the right kind of foods so that we get all of these nutrients in a proper amount.
For young athletes, complex carbohydrates, lean protein, fruits, and vegetables are a must. Half of the dinner should consist of fruits and vegetables, while 25 percent should consist of whole grains and 25 percent protein.
#4 Eat Small Proportion Frequently
It is never a good idea to load oneself with a huge proportion of food at a time. Instead, one should take a short portion of meals every two to three hours.
Young athletes need at least three meals such as breakfast, lunch, and dinner as well as two snacks, one in the morning and another in the evening. You can set the proportion of each meal by consulting an athletic nutritionist.
#5 On the Go Snacks
Young athletes often need energy on the go, be it before a practice session or after it.
Hence, you need to think about how you can arrange it. We suggest you carry fruits, dry fruits, shakes, peanut butter sandwiches, and whole-grain snacks while heading to the sports academy with your young athlete. Make sure not to overfeed as these are snacks, not meals.
#6 Be Specific
Every child is unique and has a specific schedule to follow. Some kids can eat right before an activity whereas some kids just can’t.
Also, many children cannot tolerate some foods that their parents need to be aware of. Intolerance to a specific food is not the same as disliking it.
Hence, be aware of the needs of your young athlete while preparing the diet chart.
#7 Plenty of Fluids
A young athlete’s age, height, and the climate she or he lives in determine how much fluid is needed per day. Ensure that you add plenty of water to your young athlete’s diet.
Secondly, juices shake, and some fruits can provide a great number of fluids to the body.
Hence, you can include fruit juices and chocolate milk in the diet. The kids will enjoy these for sure.
Young athletes should ideally need three meals and at least two snacks every day. They can take three hours of intervals between them.
Having plenty of water and fluid will ensure a healthy and fit body.
If you are looking for an athletic nutritionist who has specialized in young athlete’s diet, feel free to get in touch with us.
We at AlaMirap Nutrition provide diet plans and fitness programs to a huge number of clients, who are getting the best results.
We work on a copyrighted diet process that follows our traditional cooking procedure and combines the latest in science and technology in it.
So, why wait anymore? Call us today to know the best diet plan for your young athlete.