If the child trains at least five times a week and participates in competitions, additional attention should be paid to the diet and supplementation
Which sport is best for children, when is the ideal time for a child to participate in sports activities, are nutritional supplements necessary for child athletes – these are all questions that bother many parents. In their desire to provide their child with customized sports, some people lose sight of what their child, and later teenager, really wants.
The ideal sport for children is one that matches the child’s constitution and temperament, and coincides with his interests. Sports pedagogues advise that “sports should be played”.
Engaging in a sports activity they love improves the psychophysical and social development of children, and they become teenagers full of healthy self-confidence and self-esteem, and more often grow up to be people with a sense of inner security and happiness that is not dependent on external events. Sport for children is also important because it serves as a prevention of diseases in childhood.
Sports are important for children
Which sport is best for children, when is the ideal time for a child to participate in sports activities, are nutritional supplements necessary for child athletes – these are all questions that bother many parents. In their desire to provide their child with customized sports, some people lose sight of what their child, and later teenager, really wants.
The ideal sport for children is one that matches the child’s constitution and temperament, and coincides with his interests. Sports pedagogues advise that “sports should be played”.
Engaging in a sports activity they love improves the psychophysical and social development of children, and they become teenagers full of healthy self-confidence and self-esteem, and more often grow up to be people with a sense of inner security and happiness that is not dependent on external events.
Sport for children is also important because it serves as a prevention of diseases in childhood. Nowadays, there are fewer and fewer green spaces and places for spontaneous play, especially in cities, children are increasingly exposed to a sedentary lifestyle, and their attention is focused on mobile phones. and television. It is precisely for these reasons that parents should refer their children to sport as an organized physical activity
Physical activity primarily reduces the risk of overweight in children – simply, an organism with more muscle mass burns more calories. Ideal body weight and heart health go hand in hand. Playing sports has a positive impact on bone health (improves bone mineral density, especially in girls) and on the development of the musculoskeletal system in general.
In addition to benefits for physical health (harmonious growth and maturation of all organic systems, prevention of some chronic diseases and development of motor skills – speed, endurance, strength, coordination, etc.), research is increasingly trying to highlight how sports help in developing positive forms of behavior in children . Sports for children develop discipline, persistence, dedication and patience, which children often show in their school life. Playing sports teaches a child valuable lessons about team spirit. Life brings many obstacles, and how to be dignified in defeat and get up when you fall is best learned through sports. Through sports, children develop independence and make friends more easily.
Sport is generally a positive emotional experience, and exercise leads to good mood in children and teenagers. Sports for children cannot be a protective factor for certain clinical disorders, such as depression, but it can protect against a number of risky behaviors, especially in adolescence.
Nutrition of child athletes
Parents of athletes become drivers, sponsors, psychologists and nutritionists in addition to all the other tasks and roles that parenthood entails. If the child plays sports semi-professionally, which means that he trains at least five times a week and participates in competitions, extra attention should be paid to diet and supplementation.
Children who play sports have a greater need for protein intake (eggs, milk, low-fat dairy products), which are necessary for building and regenerating muscles. Thus, one of the most important foods in an athlete’s diet is fresh cheese, which, in addition to containing digestible proteins, also contains calcium, potassium and phosphorus. Meat is also an excellent source of proteins – proteins of animal origin contain amino acids that are irreplaceable for the child’s body, as well as potassium, phosphorus, sodium, magnesium, calcium and B group vitamins.
The key to the appropriate energy potential of athletes is carbohydrates. Increased intake of complex carbohydrates is recommended during competition and more intense training and during recovery. The need for carbohydrates is met by the intake of potatoes (preferably cooked), brown rice and other whole grains.
In addition to carbohydrates, unsaturated fats are also important as an additional source of energy. It is desirable to have fish, especially sea fish, at least three times a week on a child’s plate – blue fish is a source of omega-3 fatty acids necessary for children’s development.
Fresh fruits and vegetables should be properly distributed throughout the day. It is necessary for establishing normal digestion and cleansing the body of toxins. Research shows that fiber intake in children is low due to a lower intake of whole grains, fruits and vegetables.
It is necessary that the meals are always freshly prepared, divided into three main meals and two snacks, and the child must eat them in peace.
It is important that the child consumes a sufficient amount of water before, during and after training (divide the body weight by eight and you will get the number of glasses of 2 dl that should be drunk per day) so that he does not become dehydrated. Never drink water full, but in small sips.
Why vitamins and minerals are important for child athletes
A balanced and healthy diet provides the athlete with all the nutrients his body needs for energy production and the creation of muscle tissue, enzymes and other cellular structures involved in energy metabolism. Proper nutrition can also help repair “damage” from training, speed up muscle recovery and maintain optimal function of muscles, bones, joints and tendons.
The best vitamins and minerals for children are available in food. Unfortunately, the quality of today’s nutrition does not always follow children’s needs for micronutrients necessary for their normal growth and development. Likewise, there are sometimes increased needs for certain vitamins and minerals depending on the age and gender of the child and the type of physical activity. Thus, developing children, i.e. teenagers, have a greater need for iron, calcium, vitamin D and vitamin C.
Frequent and strenuous training and a busy schedule – children run from training to school and to other extracurricular activities – often lead to children not being able to properly and regularly consume freshly prepared meals, which can further deplete the supply of certain micronutrients. It is important to notice the symptoms of their deficiency in time in order to prevent long-term consequences and ensure optimal training quality.
