SportPros.pl

Every parent wants the best for their child, whether they are 4, 10 or 20 years old. From an early age, it is worth showing children what proper nutrition looks like. The habits they acquire in childhood will probably stay with them forever, which will positively affect the health and comfort of life in the future.

Children and adolescents who play sports are much more likely to suffer from nutrient deficiencies. This is due to their increased demand. Insufficient amounts of proteins, carbohydrates, vitamins and minerals supplied with food can lead to excessive damage to muscle structures as a result of physical exercise, as well as adverse changes in metabolism. Research shows that young athletes often do not know how to take care of proper nutrition. The lack of knowledge concerns primarily the regularity and frequency of eating meals, as well as proper hydration of the body and proper consumption of micronutrients.

So what should a young athlete's diet look like?

First of all, it should be remembered that the developing organism has greater nutritional needs than an adult. The ingredients supplied with food support it during the period of intensive growth and development. Practicing physical activity by a child (recreational or professional) is associated with an increased demand for energy, building and regulatory components. A young athlete may require up to 4000 kcal, while his peer who does not practice sports requires about 2200-2300 kcal. Remember, however, that caloric needs should be determined individually and depending on age, height, weight, gender, type of physical activity and intensity of training.

Nutrients in a pill

Carbohydrates and fats provide energy. Proteins and minerals - provide building material to the tissues, and vitamins and minerals - affect the regulation of metabolism and the needs occurring in the body. It is important to ensure that all ingredients are supplied in sufficient quantities.

Carbohydrates

Carbohydrates should be the main source of energy in an athlete's diet. They are needed for effective muscle work, both during physical exertion and everyday functioning. In active children, they should cover about 45-65% of energy needs.

Sources of carbohydrates that are worth including in the diet:

• oatmeal, rice, millet, buckwheat,
• fresh fruit: bananas, watermelon, apples, oranges, peaches, grapes, kiwi, blueberries and blueberries,
• fruit cocktails based on buttermilk or kefir.

Protein

In the body, it has a building function, it is necessary for its proper development and regeneration. In young athletes, the need for protein is about 16-17.5% of the energy requirement.

Protein sources:

• lean meat (preferably poultry),
• lean, good quality, dairy products (curds, yoghurts, white cheeses),
• eggs,
• legumes (lentils, chickpeas, beans, peas).

Fats

Fats should account for 30% of total energy needs. They regulate many processes and are of great importance in maintaining the hormonal balance of the body and the nervous system. Too little fat in the diet can lead to deficiencies of vitamins A, D, E and K contained in them. Fats of vegetable origin are the best (those of animal origin contain large amounts of saturated fatty acids that negatively affect the circulatory system).

Valuable sources of fats:

• an avocado,
• olive oil,
• nuts, seeds, seeds,
• good quality oily fish.

Irrigation

Proper hydration is also an important element of proper nutrition. The demand for water in trainees is higher than in people without intensive physical activity. It is recognized that the minimum amount of liquids that should be consumed by active children should be 2000-2500ml per day. It is also worth reminding children to stay hydrated during the day, as they feel less thirsty than adults.

Supplementation

Supplementation of funds in young athletes is not recommended. The only supplements you need are vitamin D or omega-3 fatty acids. Healthy and balanced nutrition should be the basis for ensuring all the necessary nutrients. Thanks to this, active children and teenagers, during their development, have great potential to gradually improve their results.