What and how much should a child or young person who plays sports eat? The question is far from obvious. Here are some valuable tips to avoid the most common mistakes.
Contrary to other questions, the one on the correct nutrition of young and very young people who practice sport justifies an answer that draws inspiration from what should not be done, that is, from some preconceptions and mistakes to be avoided.
First of all, we must not think that the caloric intake should increase dramatically. In this respect, a classification according to the level of physical activity is appropriate.
If we exclude the agonist, who is engaged almost daily in training and requires a very specific and calibrated dietary approach, the practice of 2-3 hours of physical activity organized during the week allows us to define “sportsman” only that child who also follows an active lifestyle (for example because he walks a lot and is always on the move).
When sport is limited
Unlike a sedentary child (who, for example, spends several hours in front of the television or computer) in which it is shown that the increase in energy expenditure, for activities lasting less than 50 minutes, increases only slightly and therefore does not justify more substantial meals or snacks.
Another important message, to be transferred especially to boys, is that physical performance cannot be amplified in an artificial way: in other words, only training and constancy can improve results.
Thirdly, it is essential to set reasonable objectives, that is, those that are commensurate with the real abilities and potential of each one.
Finally, it is always advisable to be wary of non-authoritative advice, such as word of mouth, or the temptation to imitate the dietary indications – even if elaborated by a specialist – provided to friends and acquaintances.
Each correct indication must be personalized on the basis of some elements including, for example, body constitution, metabolic consumption, season, intensity level and type of sports activity practiced.
Energy intake
A correct caloric intake must consist of:
| Percentage of total calorie intake |
Nutrients | Alimony |
|---|---|---|
| 55-65% | Sugars | Mainly cereals, tubers, legumes, fruit and, to a lesser extent, common sugar, honey, jams |
| 12-15% | Proteins | Animal proteins, such as milk and dairy products, meat, fish and eggs, and vegetable proteins, such as legumes and cereals |
| 25-30% | Lipids | Milk, cheese, meat, cold cuts, eggs, fish, oilseeds, dried fruit and “condiments” such as butter and, above all, extra virgin olive oil, rich in antioxidants and vitamin E |
Breakfast always and light meals
An important habit is breakfast, which should never be skipped. Preferring the classic bread, butter and jam to packaged bakery products, containing mostly tropical vegetable oils (coconut oil, palm and palm kernel), rich in saturated fats.
Milk or yogurt with cereals and fruit (or fruit juice), compatibly with the digestive capacity of each, are an optimal choice.
In cases of high energy requirements, you can consider the “salty” breakfast with wholemeal bread accompanied by lean sources of protein such as bresaola, defatted cooked ham or salmon.
For cow’s milk intolerant/allergic people who use soy derivatives as an alternative source of protein of vegetable origin, attention must be paid to the adequacy of calcium intake, in order to avoid deficiency (cow’s milk and its derivatives provide more than 55% of the calcium introduced with food).
The calcium contained in some mineral waters, such as bicarbonate-alkaline-earth (bicarbonate-calcium), has an availability similar to that of milk.
Not always, however, this correct and balanced diet is followed consistently. And often the foods richest in vitamins and minerals such as vegetables and fresh fruit are missing.
In these cases you can, in moments of greater physical effort, resort to multivitamin supplements. Today they are also available in formulations specially designed for children.
Never intense exertion on a full stomach
Finally, it should be remembered that when practicing physical activity, the body should not be excessively engaged in the digestive processes of the previous meal.
It must also be remembered that during physical effort liquids are lost: rehydration must be early to avoid even the fall in performance (power and resistance. It is therefore essential to take water shortly before and during sports (100-200 ml every 15-20 minutes).
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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