When you have a child who is an athlete, it is important to feed them properly. Children have different nutrition requirements than adults, and kids that are athletes have different dietary needs as well. If you have a child that plays sports, follow these nutrition tips to be sure they are receiving the correct nutrients and the proper amounts.
All children need certain nutrients
Regardless of rather they are athletic or not, all children need the following nutrients:
*Protein found in meat, poultry and eggs
*Carbohydrates, such as whole grains and fruits
*Vitamins that are found in fruits and veggies
*Minerals, such as calcium and iron
Children require some fat, but it is usually obtained without trying since it is found in the nutrients they require.
Nutritional needs of athletic children
Since children who are active in sports use more calories, they need to consume more food. All kids between the ages of 6 and 12 ordinarily require between 1,600 to 2,200 calories each day, but athletes that are the same age may need to consume more. As children enter puberty, they need to increase their food intake as well.
Every child is unique, so it is important to take into consideration how long your child spends performing their sport of choice.
*Calcium is essential because it forms healthy, powerful bones. Strong bones have a lower probability of becoming broken or injured during sports. This important mineral can be found in dairy products and emerald colored leafy vegetables.
*Iron is important because when children do not have enough of this mineral they can become fatigued easier than normal. Females who have had their periods experience some loss of iron during their menstrual period each month; whereas, physically active children experience a loss of iron due to sweating.
Athletic children should not diet
It is not normally healthy for children to diet for weight gain or weight loss purposes. Some coaches may encourage kids to go on diets, but that does not make them correct. If you feel your child may need to go on a diet, it is important to talk to their healthcare provider.
Certain sports encourage specific body types, but children can partake in these sports without taking dangerous measures to gain or lose weight. Children are still in the process of growing, so it is very imperative that they are allowed to reach their full growth potential, and dieting can hinder them from doing so if it is not done in a healthy manner.
Children need to eat a balanced diet. Some diets are unhealthy and can cause significant health problems. For example, high protein diets can result in kidney damage. Not eating breakfast, lunch and dinner or not eating foods from each food group can also be unsafe to children.
Athletic children must stay well hydrated
Athletic children require water before, during and after participating in physical activities to prevent dehydration.
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More from Rebecca Bardelli:
Top Sports for Children by Age
Top 10 Yoga Poses for Children of All Ages
Teaching Kids to Be Active and Eat Healthy
Top Five Most Common Sports Injuries in Adolescents
Rebecca completed courses in Medical Terminology, Administrative Medical Assisting, and Coding and Billing. She is recognized by the National Healthcareer Association as a Certified Billing and Coding Specialist (CBCS) and Medical Administrative Assistant (CMAA). In addition, Rebecca is a former gymnast and is avid about yoga, swimming and other athletic activities.
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