Healthy Tips for Kids in Sports


Active kids use lots of energy and need to eat a healthy balanced diet to fuel their muscles and perform at a high level. Food supplies kids with energy, rebuilding their muscles, tissues, and organs. Kids need energy reserves for sports activities. Carbohydrates are the most important source of energy for kids’ brains and muscles and should make up about a third of a balanced diet. Kids can eat spaghetti three hours before a big game for easy digestion and extra energy. For endurance racing, kids need up to 70% carbohydrates. Kids can eat lots of organic steamed veggies, fruits, bread with peanut butter, rice, pasta, or potatoes with a little olive oil before the race. Young athletes need to stick to a balanced diet, cutting out sodas and deep fried foods, eating a variety of fruits and veggies every day, and drinking plenty of water. During the game, kids can grab fresh fruit, like organic orange slices, or a cereal bar with water or a sports drink with glucose and electrolytes. Shortly after the game or event, active kids need to refuel by drinking lots of water and eating a high carbohydrate meal, like pasta and veggies with a yogurt shake. Sports are fun, making kids healthy and happy. Active kids can get all the energy they need for their chosen sport by eating a varied, healthy, balanced diet.

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