Physical exercise is essential for healthy growth, and the way some children have to be active is to practice a sport. Football, swimming, judo, rhythmic gymnastics ... are some of the most practiced sports by children. Let's see some tips for sports children that will help them stay fit and benefit from the exercise they usually do.
For children in general, a varied diet is necessary, but if the child does sports, special care must be taken to receive the necessary nutrients to perform the effort without lack of energy. You can have a small training and feeding diary to better control your reactions to the training session.
This can help improve habits and the child is looking at their eating patterns, if any food feels bad, if you need more fluids ... These are the fundamental points to be followed by the child athlete:
That you are well fed every day of the week, because that way during your training session your body will have resources that come from nutrient stores for more than a day. Of course, you have to eat well on the days when you play sports, but you must eat healthy foods also the rest of the days.
Yes the child is well hydrated It is the best way to avoid dizziness and cramping. Your muscles will be well hydrated, more flexible and less heat will pass. They must be hydrated before, during and after physical exercise. Sweat expels iron, calcium and minerals that are replenished with adequate food. You should not wait until you are thirsty to drink, but you must drink regularly.
Athlete children should avoid drinks with gas, caffeine, candies and sweets before competitions or training, this has a rebound effect and can cause a drop in sugar. Better water or natural juices.
The child must be rested and well motivated to his training. The exercise in children should be aimed at improving their motivation, enjoyment and ability to relate. If it distresses or causes stress, the approach must be examined.
If the child suffers from anemia, which would have a negative impact on his performance and recovery, the pediatrician should be consulted. Also if you are excessively tired or decayed.
Do not apply specific diets of other children, or protein supplements or "coach" diets. Poorly prescribed diets can compromise the development and growth of the child.
If there is competition or training, it is appropriate that you eat between an hour and a half and two and a half hours before. This nourishes him and prevents him from going hungry, while leaving enough time to do the digestion. A complete meal is recommended, with some vegetables, protein, carbohydrates. If the competition is long, you can bring some light food in case you are hungry.
It is important not to skip meals on the day of competition or training (ideally, schedules do not interfere with meals, leaving the margin discussed above).
House food It is usually more balanced and is better controlled than if they eat outside the home.
You have to avoid risks in children's sports, use the appropriate equipment, protectors ...
Parents should support and encourage the practice of sports is understood as an integral training process that fosters social relations and group integration, and not as a competition.
We must also help them win with humility, lose with sportsmanship and always show respect for their teammates and for rivals.
In addition to all these tips, we must bear in mind that the game is the best exercise for children and you should not miss moments of play (with parents, with friends ...) because you would be losing many other benefits.
Following all these tips for sports children They will enjoy the exercise that will contribute to their development in a complete and healthy way. As always, our example is fundamental, so it is never too late to play sports and follow all these recommendations.
