Sports Nutrition for Kids
The foundation for good health is established during childhood. It is critical that adults understand the importance of good nutrition and exercise so they can teach their children. Eating well increases a child’s energy level and ability to focus. Children that have good nutrition have the energy and building blocks to adapt to the stress of learning. This is no different than the stress that a child will incur during physical activity. Their growing minds and bodies are more stressed than an elite athlete’s. To get faster or stronger, coaches have found many ways to achieve this but the real growth does not come from the stress of the training but the body’s response to the stress. The focus should not only be on the training but the changes that take place after the workout. This change occurs at the cellular level and young athletes need to understand that you can’t build strong cells without smart nutrition. You will be at greater risk for injury and your ability to recuperate after a workout will be compromised.
It is important to stock your home with high quality whole foods. Fresh fruits and vegetables should be a significant part of a child’s daily intake aiming for five servings per day. Calcium and magnesium are important elements in a child’s diet. Their bodies use magnesium along with calcium to build strong bones. The most healthful sources of calcium and magnesium are organic green leafy vegetables and legumes. Milk is a great source of nutrition but not enough. Nutrients work synergistically. We can only utilize calcium if sufficient magnesium and vitamin C are also present.
Healthy carbohydrates such as brown rice, oats, and whole wheat are also very important in a child’s diet. They contain more nutrients and fiber. Children also need substantial amounts of high quality fats containing essential fatty acids such as organic olive oil, nuts or nut butters, flax seed and cold water fish (wild salmon, haddock). This is vital for muscular growth and nervous system development.
Whole foods are complete foods and despite what many believe, are still the best source of nutrition for all of us. Modern technology has introduced the convenience of processed foods, but these do not have optimum nutrition for the demands of today. Even the best scientists will agree that modern technology can never replace what nature has provided for us.