Ensuring your child’s nutrition provides the right amount of energy, fats, vitamins and minerals while staying hydrated and healthy is key in sports nutrition.
Here are some of the main food groups you want to include in your active child’s diet:
A well-rounded diet for active children includes:
- Carbohydrates – the primary energy source for the brain and muscles during sports. Carbohydrates could be a source of dietary fibre, and are essential for gut health. Foods like bread, rice, potatoes, fruit and vegetables provide the energy needed to prepare for and power through high-energy activities.
- Proteins – the building blocks necessary for muscle development, growth and repair. A varied diet that includes milk, yoghurt, cheese, chicken, fish, eggs and legumes. This typically meets a child’s daily protein needs without the need for additional supplements.
- Fats – vital for smooth functioning of body cells and providing concentrated energy. Healthy fats from sources like avocado, peanut butter, olive oil, and nuts can help boost the energy (kJ) content of meals without adding too much volume.
- Vitamins and minerals – richly found in colourful fruits and vegetables to support all systems in the body. While vitamins help support the immune system and promote overall health, minerals such as potassium and magnesium are essential for muscle function.
Pre-training fuel and hydration: Before training, it’s crucial to fuel your child with a carbohydrate-based snack. This could be a quick smoothie, yoghurt with fruit, cereal with milk, or peanut butter and jam toast. Hydration is equally important—encourage your child to drink water or milk throughout the day to maintain optimal hydration levels.
Recovery after training: After training, the goal is to replenish the energy expended and support muscle recovery. Within the first hour post-exercise, provide a protein-rich snack, such as:
- Milk or flavoured milk
- Yoghurt or drinking yoghurt
- Fruit smoothies made with yoghurt and milk
- Cereal with milk or yoghurt
- Cheese sandwiches
- Baked potatoes with cottage cheese
For more information on the benefits of dairy and sports nutrition for children, visit Rediscover Dairy and get inspired with these recipes.
