Get Your Body Into Shape With A2Zdiet-plan

Best Energy Diet for Kid Athletes, for Superb Performances!

Proper energy and nutrition are inevitably needed by kid or adolescent athletes for controlling energy deficit or excess; withstand exercises and trainings; strong bodily development and growth; better and superb athletic performances; decreasing the risks of fatigue, injuries, and diseases; faster recovery from stresses and strains; and for maintenance of sound health and vitality. Again, the requirement of ample energy and nutrition is much more [from 500 to 1500 extra calories per day] for kid athletes and adolescent sports persons, than that needed by their sedentary peers. In general, for active and sporting kids and adolescent athletes aged between 12 to 20 years, the energy requirement per day varies from 2400 to 3000 food calories.

Also, the energy and nutritional requirements of kids and adolescents do vary according to the age, activity level, growth rate, and the stage of physical maturity. Before puberty, the energy and nutritional needs of both the boys and girls are almost the same. Sporting kids and adolescent athletes can easily make up for the extra calorific and nutritional requirements through taking three well-balanced and nutrition-rich meals a day, along with three to four healthy snacks. The timing of food consumption and enough fluids for maintaining hydration, are also of vital importance.

Therefore, the daily diet of sporting kids and adolescent athletes should essentially contain all macronutrients and micronutrients, in proper amounts. In general, the some popular energy diets for athletic kids should contain 45-65% carbohydrates, 10-30% proteins, and 25-35% fat, preferably the unsaturated fats. As far as the micronutrients [vitamins and minerals] are concerned, these athletic kids [9 to 18 years old] must take enough Calcium (1300 mg/day), Vitamin D (600 IU/day), Iron (13 mg/day), and sufficient Zinc. Here, it may be added that, the food calories obtainable from one gram of Carbohydrates, Protein, and fat, are 4 Kilocalories, 4 Kilocalories, and 9 Kilocalories, respectively. As a general rule, the meals should be consumed about 3 hours before exercise or any sporting activity, and the snacks should be taken about one to two hours before the physical activity; while the recovery foods are to be taken after half an hour of any physical activity.

The rich sources of carbohydrates are whole grains, wheat breads, vegetables, fruits, milk, yogurt, etc. While the most opulent sources of protein are dairy products, nuts and beans, eggs, fish, and lean meat and poultry. And, some of the best sources of fat are dairy products, olive and canola oils, nuts and seeds, fish, meat and poultry, ghee [clarified butter], etc. Again, rich sources of calcium are milk, cheese, spinach, broccoli, etc. While the most easily available sources of iron are fortified whole grains, green leafy vegetables, meat, eggs, etc. Beans and whole grains are also famous for containing Zinc. Therefore, the meals and snacks of such sporting kids, must contain proportionate amounts of these all macro and micro nutrients, and food items.

Some of the most famous and popular healthy kids dinner recipes are Spaghetti and Meatballs, Macaroni and Cheese, Ravioli and Vegetable Soup, Parmesan-Crusted Chicken Tenders, Pizza and Fish Sticks, Steamed Vegetables & Rice Pudding, Whole-grain Cereal and Low-fat Milk; and recipes containing lean meat, fish, or poultry. And, some of the well-admired healthy snacks for kids involved in sporting activities, are Dry Cereals; Trail Mix; Yogurt; Oats and Oatmeal; Pretzels; diverse Fruit; Raw Vegetables; Nuts and Seeds [peanuts, cashew, almonds, pecans, walnuts, sunflower seeds, pumpkin seeds, etc.]; Baked Potatoes; Cottage Cheese; Tortilla; Bagels; Raisins; Crackers; etc.

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