Infant nutrition

7 healthy eating habits for athletic kids

The sports kidsThose who carry out intense physical activity on a daily basis or several times a week, whether they are training sessions, games, dance classes or rhythmic gymnastics, deserve a separate chapter in terms of their diet. What are those 7 healthy eating habits for sporty children?

The eating habits of athletic children They include some variations with respect to those of other children of the same age and sex who do not perform this type of physical effort, mainly because, although the basal caloric needs do not vary, those related to the intensity of the activity do physical. Next, we go on to detail them.

1. Energy
It is important that eating patterns are respected (5 a day) and that on those days when the effort is greater and not in a usual way, the child eats more to have enough energy.

2. Balanced diet in macronutrients
Although there is a tendency to do so, sports kids they should not eat diets higher in protein, because their kidneys may suffer the consequences. However, if it may be appropriate to choose a meal rich in complex carbohydrates, which ensure a gradual release of energy, increasing performance capacity.

3. Supply of essential micronutrients for bones and muscles
Calcium, present mainly in dairy products or green leafy vegetables, supports good bone health, helping to minimize the chances of breakage. Iron, present in red meat, plays an essential role in the oxygenation of cells, since, being part of the hemoglobin in the blood, it transports oxygen from the lungs to all parts of the body, including the muscles, ensuring its smooth operation. Iron of plant origin must be combined with vitamin C to enhance its absorption.

4. Respect the digestions
Depending on the times of greatest effort, you have to establish the child's meal times. At least a couple of hours should pass between intake and physical exercise. After ingestion, the body will allocate the bulk of its energy to perform digestive activities and maintain body temperature, which could decrease the child's sports performance or even cause more serious problems such as chills, cramps or dizziness.

5. Ensure good hydration
The child must have accessible water both before and during physical activity, since, as effort increases, perspiration (or sweating) also increases, and the loss of water, minerals and trace elements increases.

6. Rehydrate
Juices or fruits play a very important role in post-effort recovery, since they provide all the micronutrients that have been lost with sweating and simple sugars, which suppose immediate energy.

7. Avoid energy drinks
These drinks are not suitable for children and instead juices, milk or just water and a piece of fruit should be offered.

Sport or physical activity should be part of the life habits of all children, and why not say it also, of adults, because the sedentary lifestyle it is not recommended for health.

Perform an exercise It helps the proper development of the locomotor system and the cardiovascular system, keeps the weight at optimal levels, favors coordination and control of movements. From a psychological point of view, it reduces anxiety, slows down episodes of depression, fosters self-confidence and facilitates social integration.

How should this exercise be? According to the World Health Organization (WHO), healthy children between the ages of 5 and 17 should perform at least 60 minutes of intense or moderate activity a day and, for the most part, this activity should be aerobic. And those who still do nothing, start small.

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Video: Teaching children healthy eating habits (March 2021).