How little fed Sporting?

A Marine of the United States Marine Corps runs through a creek. Original caption: "Lance Cpl. Anthony M. Madonia emerges from the water during the swimming portion of the triathlon. Marines and Sailors of Marine Security Company and the Naval Support Facility in Thurmont, Md., participated in the Catoctin Mountain Triathlon, July 20." (Photo credit: Wikipedia)

* Sports and food for the young child:
- All children need to be balanced meals for a healthy diet, does a young child need sports to a different diet?

Of course it will be so, because the child is making more effort to longer hours in the case of sports and lifestyle needs and nutrition in order to suit this growing effort.

* What are the needs of your baby food?
- We find that the food pyramid food Levy purposes for the active child, but children being made active requires considerable effort such as running or swimming, it needs to consume more food, "healthy eating for sport is an extension of eating healthy eating for life."

- Try eating meals regularly and do not leave any meal, especially breakfast with eating more fruits and vegetables to supply the body with vitamins and minerals. He also need complex carbohydrates such as pasta, rice, bread and cereals.

- Focus on the importance of diversification of diet for your child sports:
1 - Encourage your child to eat healthy foods, you have to provide new types of foods or mixed with some types so give him new varieties.

2 - other ways to pay your child to keep feeding its full food or meals "colored", ie be foods in several different colors so draws a look and encourages him to eat. Most foods that contain vitamins and minerals such as spinach, carrots, pumpkins and peppers are attractive and colored different colors this evidence of the diversity of food.

3 - natural or processed foods dilute have high nutritional values ​​better than college treatment. We find that pure wheat bread and baked potato is better than white bread and potato chips .. More about the nutritional values ​​in the fruit potatoes

4 - drinking fluids and not just food! Ensure that addresses your child water or other fluids during the day and also during and after periods of exercise or various sports activities. Sports should address the small cups of fluids / half an hour or an hour of physical activity and this depends on the person. If your child's sports Volleyball cycle and will continue for two hours he needs to drink two to four cups of water during the two hours and two cups others after playing the game.

The children often fail to recognize or respond to the feeling of thirst, and should encourage the child to drink before you feel thirsty. And the color of urine is good measure of drought or not if light yellow and pure and similar color lemon juice it indicates the absence of drought when the child, but if the color dark like the color of apple juice, this guide or a sign of dehydration or injury to high temperatures. Despite the availability of sports drinks, water is the net is a requirement of children mostly.
If Subscribe child in the activity of fatiguing for more than two hours may be some sports drinks solution beneficial because it compensates the body carbohydrates, contains these drinks on sugars (carbohydrates simple), which replace the complex carbohydrates temporarily with the assumption that the child eats well before physical activity because they diuretic and thus increase the chances of your child sports drought.

* Pressures sports which correspond to the child:
Two nutrition and body weight, we find that some sports such as football, children feel when exercising their need to increase body weight, while some other sports such as wrestling children try to gain maximum power in exchange for less weight as possible, which leads to follow systems and food habits is intact. It is known that "for the best performance has to be one of the healthiest food" unhealthy diet regime leads to double the strength and endurance and poor mental focus and including that water represents 75% of the muscle components Without water you will lose muscle ability to function and efficiency .. More about water
The same goes for children, which works to increase the weight of excessive eating, where food stores in the body to body fat and lose the child at the time of physical fitness as a result of excess weight.

* Day of exercise and prepare food to him:
The child should be eating a healthy and balanced diet and eat well on the practice of sport or sports activity, but you have to make sure of eating food and وجباته sufficiently in advance before doing sports to give a good opportunity to digest the food. For a full meal eaten before sports usually 2-3 hours and not vary meal for those that had covered the child his training days.
"Any not only be a powerful nutrition in this day" for the rest of the week preceding the sporting event where joint small sports.
And meals, which are addressed in this day should be based on complex carbohydrates while avoiding excessive in fat and protein, which takes longer to digest and the closer alot to engage in physical activity whenever food consumption quantities less better but after exercising Vtkon proteins and fats Similarly carbohydrates, And do not forget when preparing for this bag the small water sports and health drinks.

* Suggestions for main meals and light:
- Main meals and light containing: low fat - high carbohydrate (especially complex carbohydrates).
- Yogurt with a banana is the best breakfast.
- The food low fat cheese - lettuce - tomato.
- The dinner comes with grilled chicken breast, rice and vegetables.
- Fruit snacks.
Major Valojbat as well to provide your child with snacks high physical fitness.