How to build a diet for young athletes? 3 options for a balanced menu

Every sport is energy intensive. It is important for parents of young athletes to realize that the child is not only training, but also growing.

Everyone knows that children have a faster metabolic process than adults, and they also need energy. Wasted resources need to be replenished with balanced food, so that the body is not exhausted and develops normally.

fitness blogger, mom of a hip-hop dancer

Carbohydrates are the main source of energy. Avoid simple nutrients that break down in the body and turn into sugar (candy, honey, jam, snacks). Include more complex foods in children’s diets: cereals, potatoes, durum wheat pasta and whole-grain bread.

Protein is responsible for the child’s growth and muscle mass. Meat, fish, seafood, eggs, cheese and cottage cheese are essential in the daily diet to ensure harmonious growth and development.

Fats are also important, they improve brain function and prevent cardiovascular disease and cancer, as well as improve mood and memory. You can get them from nuts, avocados, butter and red fish.

It is also necessary to control the consumption of clean water, because children are very mobile themselves, and athletes move even more. With sweat, the body loses a lot of body fluids, which can lead to dehydration, so remind your child to drink more.

I suggest three dietary options for young athletes (you can alternate between them).

The first variant

• Breakfast: oatmeal with banana, bread with butter and cheese.
• Lunch: pasta from durum wheat, goulash from turkey thigh fillet, fresh cucumber.
• Snack: fruit – banana, apple, kiwi, some nuts.
• Dinner: buckwheat porridge, beef goulash with vegetables.

The second option

• Breakfast: omelet, a piece of whole-grain bread, fresh cucumber, avocado.
• Lunch: rice, fish stew with vegetables, a piece of whole-grain bread.
• Snack: cottage cheese with banana.
• Dinner: baked potatoes with chicken shank.

Third variant

• Breakfast: oatmeal pancake – it will require oatmeal, one egg, milk or water. Cook on a non-stick pan, add a filling of peanut paste and banana.
• Lunch: bulgur, chicken breast in cream with cheese.
• Snack: bread with cottage cheese, fruit – pear, orange.
• Dinner: spaghetti flat, fresh vegetables: cucumber, tomato, bell pepper.

Include in the athlete’s diet carbohydrates, proteins and fats, keeping the balance, and then the child will feel satiety and a burst of strength. Do not forget about fruits and vegetables, as well as supplements and vitamins as prescribed by the doctor.

Nutritionist’s Opinion

Nutriciologist, nutritionist, nutritionist, expert on proper personalized nutrition

Ensure a balance of carbohydrates, protein and healthy fats. All three nutrients are important for athletes, but the proportion of each can vary depending on the sport they play.

Carbohydrates provide energy for muscles, while protein helps repair and build muscle tissue. Healthy fats are also important for overall health and can help improve brain function.

Make sure your child athlete gets a balanced amount of all three macronutrients in their diet. It is important not to neglect the fats in the diet above: butter, nuts, avocados are very important components of your child’s diet.

When preparing the diet, do not forget about the intolerance of a particular child. Not all children normally digest, for example, gluten or fish. Everything is very individual.