What to feed a child who plays sports? Recommendations of a fitness trainer and a doctor

fitness trainer, blogger

The most important thing in the nutrition of children involved in sports is proteins. They are necessary for normal growth and development of the child, strength and increase the level of immunity maintenance. In the diet of children and adolescents should be at least 60% of animal proteins (fish meat, poultry, offal). And also important is milk protein, it is cottage cheese, cheese, milk.

During training for the development of speed and strength when building muscle mass, the proportion of proteins of animal origin can be increased to 80%. The normal ratio of BGU (amount of proteins, fats and carbohydrates) for children and adolescents is 1:0, 8:0, 9:4 respectively.

Vegetable fats should make up at least 30% of a child’s diet. Linoleic acid (Omega-6) accounts for 3-4% of total calories. These are organic compounds that activate metabolic processes in the body, improve cognitive functions of the brain (memory, attention), strengthen bone tissue, support immunity. For this purpose, it is worth including in the diet pine nuts, pumpkin seed oil, Brazil nuts, pistachios, avocados.

Carbohydrates should be introduced into the diet in the form of starch (65-70%), which is contained in cereals, potatoes, baked goods, pasta. Monosaccharides (glucose, fructose) should be 25-30% (apples, pears, prunes), and dietary fiber – 5% (beans, peas, cabbage, broccoli).

Young athletes have an increased need for vitamins and minerals (K, Ca, Mg, Fe, P). In order not to be deficient in these vitamins, the daily food ration should include such products as vegetables – 300-400 g and fruits – 500 g.

In the period of intensive training, during competitions, as well as in winter and summer, it is recommended to additionally take vitamin and mineral complexes for children and adolescents. But here it is necessary to consult with a doctor.

It is important to combine physical activity and nutrition – a meal should be at least one and a half to two hours before training.

After physical activity, it is necessary to restore the loss of fluid and carbohydrates. You can, for example, drink juice with pulp, eat an apple, orange, chocolate or dried fruit. As early as 30 minutes after exercise you can have a hearty meal, but not before.

Candidate of Medical Sciences, doctor of integrative, preventive and conventional medicine, nutriciologist

Proper nutrition is an important part of any sport or physical activity, especially for children and adolescents who are still growing and developing.

A child athlete should eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins and healthy fats.

It is important that children get enough calories to meet their energy needs and maintain performance. Those who engage in physical activity should also drink plenty of water (preferably mineral water).

With all the rules mentioned above, it is very important to find an approach to the nutrition of each individual child. After all, children’s bodies differently digest proteins, fiber and fats, some children react negatively to fruit, often occur allergies at school age.

This is due to genetics, the structure of the gastrointestinal tract (GIT) and the production of enzymes. Not every child will benefit from an increase in the proportion of protein. All these nuances are important to discuss with your pediatrician.