Children who love sports are really smart. This is the right way to eat before and after exercise!

"Exercise has many benefits" and it is a lesson that not only adults but also parents who want to raise excellent children should take as a guide. Whether you want your kids to become smarter, more stress-resistant, or even become handsome or beautiful men and women in the future, exercise is definitely the only way to open a smooth road. However, no matter how good the exercise is, if there is no good nutritional support, it is like having July but no Ansheng at the Golden Horse Awards. It is always incomplete without one of the ingredients. Therefore, following the nutritional recommendations for adult athletes this week, nutritional recommendations for children are also ready to be served!

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Nutrition Tips for Child Athletes

General principles of diet design:

1. Individualize and choose the food that children like to eat as the basis for recipe design. (For example, the training camps for Taiwanese athletes all have a big pot of food, but there is no individualized sports nutrition design, which really has a lot of room for improvement.)

2. The proportion of the three major nutrients: carbohydrates 45~65%, protein 10~30%, and fat 25~35%. Carbohydrates (starches, carbohydrates): Glycogen in the muscles is the easiest and fastest source of energy for the body to use.

• Nutrient ratio: 45~65%

• Protein: An important nutrient for growth and body repair, but not as the main source of energy for the body; however, as exercise time increases, protein can maintain blood sugar balance through gluconeogenesis in the liver. Nutrient ratio: 10~30%

• Fat: Fat is one of the essential nutrients. It can absorb fat-soluble vitamins (A, D, E, K) and provide essential fatty acids. It serves as a lining for body organs and also provides a feeling of fullness. Although it has a high calorie density (1 gram = 9 kcal), it is more difficult for the body to metabolize and utilize it than carbohydrates and proteins. Fat nutrient ratio: 25-35% (4 to 18 years old); saturated fatty acids <10% of total energy intake

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Meal planning suggestions

Detailed explanation 1. What should you eat before exercise?

• A.Answer: You should eat 3 hours before exercise, and it is best to have a diet similar to your normal diet to avoid indigestion during exercise. Avoid consuming high-fat and high-fiber foods to prevent indigestion.

• B. What if the event starts early in the morning and there is no time for breakfast?

• Answer: You can eat snacks or drink beverages 1 to 2 hours before exercise, and then have a full breakfast after exercise.

• C. How to give snacks before exercise?

• Answer: You can give some snacks or drinks before the game, the key point is that the food should be digested before the game.

• D. Smart choices for snacks:

• Answer: Fresh fruits, juice, milk and biscuits (original text: milk cereal). You can also supplement with sports drinks, fruits or biscuits during exercise to maintain sufficient physical strength and calories.

Detailed explanation 2: Remember to eat after exercise:

• Within 30 minutes after exercise, you need to eat some food rich in "protein" and "sugar". You can also do moderate exercise 1 to 2 hours later to help children recover and maintain good physical strength.

Water intake

Detailed explanation 3: 2 to 3 hours before exercise -

• Drinking 400 mL to 600 mL of cold boiled water can maintain adequate water storage in the body, which can also help children perform better in sports.

Detailed explanation 4. During exercise (within one hour):

• If the event ends within 1 hour, you only need to drink 150 mL to 300 mL of boiled water every 15 to 20 minutes. There is no need to drink special sports drinks.

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Detailed explanation 5. During exercise (more than one hour):

• If you exercise for more than an hour in a hot environment, which causes a lot of sweating, you need to drink a sports drink containing "6% carbohydrates and 20 mEq/L to 30 mEq/L sodium chloride." (As long as you don’t choose sports drinks that can be consumed even when you’re not exercising, most commercially available brands meet the above standards!)

Detailed explanation 6. After exercise:

You can replenish "1.5L/kg body weight" of water to make up for the water loss caused by sweating after exercise.

Detailed explanation 7. Children who are not athletes:

• It is not advisable to drink sugary sports drinks frequently, as they can easily cause problems such as obesity and tooth decay.

Micronutrients

• Calcium: Recommended intake: 1000 mg/day for children aged 4 to 8 years; 1300 mg/day for children aged 9 to 18 years.

• Iron:

• Recommended intake: 9 to 13 years old – 8 mg/day

• Adolescents 14 to 18 years old—males 11 mg/day; females 15 mg/day

• If you are a female, vegetarian, or ultra-endurance athlete, you should check your blood iron concentration regularly to avoid iron deficiency anemia.

• Vitamin D:

Athletes who engage in long-term indoor sports (such as gymnastics, dancing, indoor swimming) need to pay special attention to their vitamin D intake.

Recommended intake: 4 to 18 years old 600 IU/day

Supplementation methods: sun exposure and foods containing vitamin D.

This article comes from: Nutrition 123 <Healthy and Simple>

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