{"id":23060,"date":"2024-11-26T10:00:02","date_gmt":"2024-11-26T08:00:02","guid":{"rendered":"https:\/\/getitmagazine.co.za\/?p=18935"},"modified":"2024-12-04T17:54:26","modified_gmt":"2024-12-04T15:54:26","slug":"a-quick-guide-to-sports-nutrition-for-active-children","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/joburg-south\/blog\/2024\/11\/26\/a-quick-guide-to-sports-nutrition-for-active-children\/","title":{"rendered":"A quick guide to sports nutrition for active children"},"content":{"rendered":"<h4><strong>Ensuring your child\u2019s nutrition provides the right amount of energy, fats, vitamins and minerals while staying hydrated and healthy is key in sports nutrition.<\/strong><\/h4>\n<p>Here are some of the main food groups you want to include in your active child\u2019s diet:<\/p>\n<p><b>A well-rounded diet for active children includes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Carbohydrates &#8211; <\/b><span style=\"font-weight: 400\">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.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Proteins &#8211;<\/b><span style=\"font-weight: 400\"> the building blocks necessary for muscle development, growth and repair.<\/span> <span style=\"font-weight: 400\">A varied diet that includes milk, yoghurt, cheese, chicken, fish, eggs and legumes. This typically meets a child\u2019s daily protein needs without the need for additional supplements.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Fats &#8211; <\/b><span style=\"font-weight: 400\">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.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Vitamins and minerals \u2013 <\/b><span style=\"font-weight: 400\">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.<\/span><\/li>\n<\/ul>\n<p><b>Pre-training fuel and hydration: <\/b><span style=\"font-weight: 400\">Before training, it\u2019s 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\u2014encourage your child to drink water or milk throughout the day to maintain optimal hydration levels.<\/span><\/p>\n<p><b>Recovery after training: <\/b><span style=\"font-weight: 400\">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:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Milk or flavoured milk<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Yoghurt or drinking yoghurt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fruit smoothies made with yoghurt and milk<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cereal with milk or yoghurt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cheese sandwiches<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Baked potatoes with cottage cheese<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">For more information on the benefits of dairy and sports nutrition for children, visit <\/span><a href=\"https:\/\/www.rediscoverdairy.co.za\/sport-nutrition\/\"><span style=\"font-weight: 400\">Rediscover Dairy<\/span><\/a><span style=\"font-weight: 400\"> and get inspired with these <\/span><a href=\"http:\/\/www.facebook.com\/RediscoverDAIRY\"><span style=\"font-weight: 400\">recipes<\/span><\/a><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ensuring your child\u2019s 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\u2019s diet: A well-rounded diet for active children includes: Carbohydrates &#8211; the primary energy source for [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":23061,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[3016,965,283,6347],"class_list":{"0":"post-23060","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kids","8":"tag-active","9":"tag-kids","10":"tag-nutrition","11":"tag-sports"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A quick guide to sports nutrition for active children - Get It Joburg South \/ East<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/getitmagazine.co.za\/joburg-south\/blog\/2024\/11\/26\/a-quick-guide-to-sports-nutrition-for-active-children\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A quick guide to sports nutrition for active children - Get It Joburg South \/ East\" \/>\n<meta property=\"og:description\" content=\"Ensuring your child\u2019s nutrition provides the right amount of energy, fats, vitamins and minerals while staying hydrated and healthy is key in sports nutrition. 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