Enhance Sports performance of your kids with right nutrition

  • Fitterfly - Team Nutrition

  • Posted On September 01, 2018

Enhance Sports performance of your kids with right nutrition

Playing sports helps children express feelings like joy, excitement, anger or fear!

Sports help children develop physical skills, get exercise, make friends, have fun, learn to play as a member of a team, learn to play fair, and improve self-esteem.

Thus, parents should take an active role in helping their child develop good sportsmanship. But to perform well in sports and win, the body requires right kind of fuel and right physical fitness.

Playing sports helps children express feelings like joy, excitement, anger or fear!

Sports help children develop physical skills, get exercise, make friends, have fun, learn to play as a member of a team, learn to play fair, and improve self-esteem.

Thus, parents should take an active role in helping their child develop good sportsmanship. But to perform well in sports and win, the body requires right kind of fuel and right physical fitness.

1. Sports Specific Nutrition

  • The food we eat impacts on our strength, training, performance and recovery. Right nutrition can make a difference between a winner and a loser besides impacting healthy & recovery after playing.
    • High meal intake + Less exercise = Gain in weight & Poor Sports Performance
    • Low meal intake + More exercise = Weight Loss & Poor Sports Performance

Balance between meal intake & exercise = Good Sports Performance & recovery

  • There are various aspects to focus in child’s nutrition for their better performance in respective sports.
  • Macronutrients:- It is utmost important for our little athletes to include appropriate macronutrients (carbohydrates, proteins & fats) in their diet.
    • Carbohydrates are the main and most important sources of fuel for the brain and muscle during exercise. They are rapidly digested in the body and thus keep the energy levels high for a longer period of time and delay fatigue. This enables an athlete to compete at higher levels.
    • Protein helps athletes in building muscles and maximizing performance. It aids in muscle repair post exercise and lowers the recovery time.
    • Fats are highly concentrated sources of energy and provide fuel to the muscles during long duration exercises. Omega 3 fatty acids help in reducing the damage caused by exercise to the muscles and joints and aid in faster recovery.
  • Micronutrients:- There are various vitamins and minerals which are essential to consume in appropriate quantity to enhance the sports performance.
    • Vitamin D, Calcium and Phosphorus are important for bone growth keeping the bones healthy. Vitamin D is required for good absorption of calcium and phosphorus from the food. Calcium and Phosphorus help maintain bone density and strength.
    • Vitamin C and Vitamin E improves immunity and protect from infections. They enhance the functioning of the immune system post exercise and protect the body from cell-stress caused due to exercise.
    • B Complex vitamins help in the production of energy from the food that is consumed. They help in improving the performance and aid in faster recovery post exercise.
    • Iron, Vitamin B12 and Folic acid are important nutrients for the production of blood cells in the body. They help maintain Hameglobin levels and thus ensure a good oxygen supply to various parts of the body which is needed for good stamina level.
  • Fluid and Hydration:- Proper hydration level helps regulate body temperature, maintain blood volume and allow muscle contractions to take place.Adequate amounts of Sodium and Potassium are important for maintaining good hydration levels in the body during exercise. A good sodium-potassium balance help in regulating blood pressure. Low levels could lead to muscle cramping, light-headedness and fainting which hampers performance.
  • Pre and Post training meals are important for improved strength, concentration, stamina, recovery and prevent fatigue and injuries. Read more here: Feed My Kid Before Exercise After Sports Nutritionist
  • Nourishment during the exercise – Compensation of fuel, fluid and electrolyte loss is important during the training to prevent fatigue and restore the energy.

2. Sports Specific Physical Fitness

    • Physical fitness across all components of body is important as fit body is a prerequisite foundation for good sports performance. Though sports performance can be further enhanced by sports specific skills training, without fitness the skills training would not have any effect.
    • 3. important pillars of fitness are:
      Body Endurance (Stamina or VO2max) Strength (Power)
      Flexibility (Stretching)
    • These can be checked by Fitness tests as provided by Fitterfly. Once the individual component tests are done, then specific exercises can help strengthen the weaknesses.

Some tips to improve the physical activity of children:

      • Encourage your child to climb stairs instead of taking a lift. If the floors are more, half can be climbed using the stairs and half can be reached via the lift.
      • Try to walk short distances instead of travelling in a vehicle especially to and from school.
      • Dancing is a fun way to flex those muscles. So, let your little ones put on those dancing shoes.

Let your children pursue their favourite outdoor sport, be it swimming, badminton, football, gymnastics, cricket, etc.

Download the Fitterfly app to do your nutrition assessment or consult a pediatric nutritionist to make sure that your child is getting right nutrients for sports

About Fitterfly:

Fitterfly is a Digital Therapeutics company run by doctors, nutritionists and wellness experts to help people prevent, reverse and manage their diseases. Fitterfly digital therapeutics programs provide best in class care and outcomes for Diabetes, PCOS, obesity, pregnancy, gestational diabetes and child health. Our qualified Coaches, award winning Fitterfly Wellness platform and a caring team provide detailed customized guidance according to your age, health condition, and personal preferences. To know more, download and use ‘Fitterfly Wellness’ app from play store or app store or just call our hotline at +912248971077 and choose the right program.

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Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.