Healthy Food for Junior Athletes 0

Healthy Food for Junior Athletes

Posted by on Jul 10, 2013 in Blog

Healthy food is essential for children (See link); however its importance is accentuated when it comes to children who are aspiring to become professional athletes. When compared 1with their sedentary peers, due to their extremely active lifestyle they need 10 -15 times more energy and hydration. A well-balanced diet plan and a large quantity of drinks are important for optimal performance and health.

A diet high in calories, proteins and carbohydrates is a must for young sports enthusiasts. As a parent you need to look into foods with the right amount of all these dietary nutrients according to your child’s level of activity, exercise, training and its intensity.

What to Eat

  • Make certain your child begins his day with a healthy breakfast. There are some children who have a weak appetite at morning and prefer do have a very light breakfast. If your child belongs to this category give him a light breakfast of cereal, fresh fruit juice, home-made energy snack bars, or a chocolate milk drink for chocolate lovers.
  • Keeping your child hydrated throughout the day is important. Instead of having him drink water only during training sessions keep a track of the amount of water he consumes every day, ensuring he doesn’t drink less than the amount you have calculated according to his activity.
  • Indulging in desserts and fast food once in a while is acceptable; however your child needs a balanced healthy diet instead of obtaining his energy from junk food which doesn’t sustain the body for long.
  • Before exercise or a sports event give your child a diet rich in carbohydrates 2-3 hours before the session begins. If for some reason he was unable to have his food give him an easy to digest energy snack almost 30 minutes before his participation in an event or training.
  • If there is another training session within the day a couple of hours after the first one, give another meal or snack high in carbohydrates an hour after the first session ends.
  • Watch out for dehydration during and after the exercise/training session. Dizziness, feeling light headed, nausea, cramps and an irritated attitude all point towards dehydration.

Making a diet plan according to the training sessions for the whole day will keep you from guessing what to feed your child and if he is getting enough energy from the food he is 2eating to maintain him during these sessions. A few eatables which you should make sure he carries around in his backpack while training include honey power bars, bagels, pretzels, almonds, nuts, granola bars, fresh fruit, and water. Another way to boost energy instantly is a chocolate milk drink which is high in protein and carbohydrates.

Maintaining a balanced diet program for young athletes is no small feat. As a parent you will have to be vigilant about the amount of food your child consumes, making sure he doesn’t begin his training on an empty stomach and at the same time ascertaining he has had food to maintain energy after the session ends.

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Does Your Child Have The Long Term Benefits of Playing Sport? 0

Does Your Child Have The Long Term Benefits of Playing Sport?

Posted by on Jul 10, 2013 in Blog

Every parents dream is having healthy children with a positive attitude towards life which carries on till adulthood. The question is how we achieve this target with our children while most of them spend their time cooped up in their rooms or the family room watching TV for almost 5 hours daily, without any physical activity and social interaction.

3This is where sports come in, to help children develop confidence, physical fitness, stamina and manage disputes with others. Studies show children who are actively involved in sports have lower chances of diabetes, cardiovascular disease and other such numerous diseases. In fact this benefit carries on till adulthood where it has been proven through research that adults who were physically active during childhood have lower diseases as compared to inactive children.

Sports Helps Children Remain Healthy and Fit: Children who actively participate in sports, exercise and other physical fitness programs are more active in everyday life than their counterparts. Not only are they better athletes but are also ahead in their studies. See Benefits of Physical Activity and Social Benefits for more supporting information. following Furthermore, obesity which is rapidly growing among children is also kept at bay through their active lifestyle.

 Better Self Esteem and Positives Behaviour: Coaches, who teach children to make an effort at improvising their game instead of focusing on winning and individual performance help them develop a positive self esteem and feel better about themselves. Acceptance to lose and the determination to perform better in the next competition fosters a positive attitude with regards to others and self.

Enhances Social Skills and Relationships: Being part of a team teaches children how to resolve conflicts, interact with peers and adults in a positive manner and make new friends. Children who participate in sports are more outgoing, optimistic and willing to help others. They have better chances of making long lasting friendships and seeking mentors in later life who can help them move ahead.

Sports Teaches Striving to Achieve Goals: Setting goals is a crucial part of any sports. Coaches and teams set targets to enhance their performance and upgrade 4themselves. It is essential to hone skills in order to reach a milestone; and children learn the value of hard work, perseverance and breaking down long term goals into short term accomplishments. As a consequence youngsters comprehend the importance of making goals and persist to achieve them.

Inculcates Teamwork: Sharing, listening to and supporting peers are not too common traits among children. However, one of the most valuable lessons taught while being part of a team is to respect other team members, share the good and bad moments where teams win or lose, and support others to help them become better at sports. Good sportsmanship is also instilled in young athletes wherein they win graciously and accept losing without throwing tantrums or showing a negative attitude.

For parents who want their children to lead a better life physically, mentally and socially, they should encourage sports activities and participation in junior leagues. However, it is important to make certain the coaches are competent adults who can foster good habits and sportsmanship in children.

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