Children who are in sports require
healthy, well-balanced meals and snacks and other essential nutrients to
perform well in sports. Focusing on the right nutrients is important for
sports performance as it can assist with energy levels and recovery. A common
issue experienced in sports people is not consuming the required amount of
energy from food.
The following points should be considered with regards
to excelling at sports:
·
Super foods such as Medium chain triglycerides,
Essential Fatty Acids and Antioxidants: These foods help to reduce inflammation and swelling, promote protein
synthesis in the muscles, improves performance and stamina. Eg ragi, coconut
oil, turmeric, herbs, pumpkin seeds, chia seeds, dates, sattu powder, goond
gatira drumstick, zucchini, eggs etc
·
v Include fruits and vegetables: Make sure to include different colored fruits and
vegetables daily as this will boost your energy levels and help you perform
better.
·
Include nuts and seeds: Nuts and seeds have essential fatty acids and good quality proteins that
will help in muscle building and aid in recovery.
·
Include Stamina Boosters: Feed your
children a well-balanced diet and encourage them to eat nutritious food. Eating
well can help to improve a child's endurance.
Stamina
Boosters: Complex
carbohydrates (whole
grains, fresh fruits and vegetables), iron rich foods (pulses and legumes, nuts
and seeds, non-vegetarian foods etc)
·
Include Immunity
Boosters: Immunity
is critical for children into sports.
Focusing on the right foods will strengthen the immune system and will
ensure that the child does not fall sick that often.
Immunity Boosters: Super foods
such as Ragi, Coconut oil, Spices (Haldi, Cinnamon), Herbs (Coriander leaves,
Holy basil) and Nuts and Seeds (Almonds, Poppy seeds, Chia seeds).
·
Include a
pre-practice snack:
Make sure you are eating something before training/match, as this will ensure
your energy levels are up throughout the match and your muscles will be able to
work better. E.g. of pre-practice snack: Sweet potato/banana/peanut butter
sandwich etc.
·
Include post practice snack: It is very
important to include a post-match snack as it aids in recovery and reduces muscle
damage. Good post-practice snacks such as curd, nuts and seeds, milk, eggs,
kala chana etc.
·
Breathing exercise: Breathing exercises really help to keep you mentally and physically fit in
terms it help you stay active.
·
Avoid junk foods: Foods like pizza, burgers, chips, cold drinks, pasta will only affect
your performance for e.g. you won’t be able to run faster, you will feel tired
and sluggish and you won’t be able to concentrate on your coaches instructions.
·
Hydration: It is very important to keep yourself hydrated. Drink at least 10-12
glasses of water daily. If you are not well hydrated, you can feel tired and
giddy. Make sure you carry a bottle of water during the match/training and sip
on it during the break.
Healthy Options: Water, Coconut water,
buttermilk, milkshakes etc.
·
Sleep well: Resting is very important so that you are refreshed in the morning and
you can concentrate and play better the next day.
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