Nutrition for your child's top sport: 5 tips

1. Do you have a child who trains and sports a lot? Then he is busy. So busy that it often does not take time to eat well. The sports dietitian can help with this. A good sports dietitian makes a tailor-made nutritional plan, keeps it practical and very important: explain to the child or teen why. Read five tips from a sports dietitian here.

1. Adjust the nutrition to your child's training hours

1. Food provides good energy, provided the right food choice is made. And that energy is needed when exercising intensively. Weight, height, gender, the sport being practiced and the amount of training hours further determine how much energy the child needs that day. The differences can vary from day to day. A day with several training hours obviously requires more energy than a 'rest day'. In practice you often see no difference in the quantities. No matter how many kids exercise, they almost always eat the same thing. It is important to adjust nutrition to the training hours of your child. Your child needs less energy on a rest day than on a training day.

2. Have Your Child Eat Carbohydrates Before Exercise

1. Carbohydrates are the energy source for intensive training. Brown rice, whole wheat pasta, whole wheat bread, pancakes, muesli, whole grain crackers, oatmeal, wrap, beans, and fruit all provide a fair amount of good carbohydrates. Make sure they can be found in the basic menu. Do not skip meals or go out without food. Because a top athlete never forgets to eat.

3. Prepare food and think ahead

1. The weekend is the perfect time to try new things and prepare food. For example, bake a large stack of pancakes, always good and tasty. And an ideal source of carbohydrates for your sports child or teenager. A large pancake easily provides 20 grams of carbohydrates, which is just as much as a whole grain sandwich with jam or a medium banana. That is quick extra energy and pleasant to eat before a workout. For example, take wholemeal flour as the basis for the pancake and choose between vegetable dairy or milk. Both are allowed and are good, but a small plate of brown rice with vegetables is also a great alternative. Rather omit the meat; you don't need this for training.

2. The weekend is the perfect time to try new things and prepare food. For example, bake a large stack of pancakes, always good and tasty. And an ideal source of carbohydrates for your sports child or teenager. A large pancake easily provides 20 grams of carbohydrates, which is just as much as a whole grain sandwich with jam or a medium banana. That is quick extra energy and pleasant to eat before a workout. For example, take wholemeal flour as a basis for the pancake and choose between vegetable dairy or milk. Both are allowed and good, but a small plate of brown rice with vegetables is also a great alternative. Rather omit the meat; you don't need this for training.

4. Make sure your child eats enough protein

1. Proteins are mainly needed for the building and repair of tissues and muscles, making them very important in the growth stage. In addition to a lot of energy, the food must also provide sufficient protein. The times when the child is eating is especially important. Spread proteins throughout the day. This means that every meal should contain a portion of protein, especially after a workout, proteins are important to ensure that the muscles recover faster. Proteins are found in chicken, fish, meat, cottage cheese, yogurt, milk and egg, but lentils, legumes, nuts and soy also provide proteins. After training, you can give your child a bowl of yogurt or cottage cheese with fresh fruit, a handful of nuts and a boiled egg, sandwich with chicken breast or a wrap with lentils or beans. These foods provide enough protein, which is necessary for recovery after a workout. Children do not need a protein shake.

2. Proteins are mainly needed for the building and repair of tissues and muscles, making them very important in the growth stage. In addition to a lot of energy, the diet must also provide sufficient protein. The times when the child is eating is especially important. Spread proteins throughout the day. This means that every meal should contain a portion of protein, especially after a workout, proteins are important to ensure that the muscles recover faster. Proteins are found in chicken, fish, meat, cottage cheese, yogurt, milk and egg, but lentils, legumes, nuts and soy also provide proteins. After training, you can give your child a bowl of yogurt or cottage cheese with fresh fruit, a handful of nuts and a boiled egg, sandwich with chicken breast or a wrap with lentils or beans. These foods provide enough protein, which is necessary for recovery after a workout. Children do not need a protein shake.

5. Make sure your child is getting enough vitamins and minerals In addition to energy and recovery, good resistance is also important. The various vitamins and minerals play a role in this. The higher and more intensively the sport is practiced, the more important the details become. But start with the basics, the foundation for good performance is and remains healthy eating. If you want your child to eat better or differently, you as a parent will have to set a good example. Fill the refrigerator with products that feed, not fill. Then your child must know how to find their way to that well-stocked refrigerator. For good and personal advice, visit a sports dietician. Esther van Etten is a sports dietician, specialized in nutrition for athletes at all levels. Check out her website for more information. Would you like to ask Esther a question? Send an email! You can contact Esther with all your questions about nutrition, nutritional supplements and sports. Also read How do you choose the right sport for your child? How can children get too fat? Don't miss anything anymore?

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