Here are my top ten nutrition tips for active children:
1. Support Hydration
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Children have special fluid needs. Compared to adults, kids are more likely to suffer a heat illness when exercising in the heat.
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Give your kids a sports drink to prevent fatigue and dehydration.
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Studies show that lightly sweetened, flavored, non-carbonated beverages such as sports drinks do a better job than water of preventing dehydration.
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Have your kids drink according to a schedule. Give kids a squeeze bottle and have them drink 5 to 9 ounces every 20 minutes to keep hydrated.
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Weigh kids before and after exercise to determine how much fluids they are losing during activity. After exercise have your child drink 20-24 ounces of a sports drink for every pound lost during exercise.
2. Practice Supplement Safety
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The FDA does not regulate dietary supplements. There is thus no guarantee of purity, safety or effectiveness.
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What's in the bottle may do more harm than good.
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Don't risk your child's health!
3. Optimize Muscle Recovery
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Help young muscles recover fast - have children eat and/or drink a high carbohydrate snack within 30 minutes after exercise
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Eat a high carbohydrate, moderate protein meal 1-2 hours later to continue with muscle recovery.
4. Remember Pre-Exercise Meals
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A pre-exercise meal is important to prevent hunger and to supply energy to athletes' working muscles.
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The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).
5. Target Carbohydrates For Energy
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Carbohydrates are the main energy source for exercise and the major fuel for the brain.
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Carbohydrates stores (glycogen) in the body are limited kids must replenish carbohydrate stores every day.
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Top food sources: pasta, rice, breads, milk, yogurt, cereals, fruits and vegetables.
