Children need healthy, nutritious, well-balanced meals for proper development. When they are athletic, they will require even more nutrients to support exercise and sporting activities.
If you have a child athlete, as a parent you may have noted that his or her appetite may have increased especially after workouts and athletic competitions. These young athletes are burning more calories as well as stressing and straining young developing bodies.
Just as adults need and benefit from an increased protein intake after exercise, so do athletic children. For young athletes involved in endurance sports like competitive swimming, soccer training, cross-country running, stretches before running or rowing, nutritional needs increase due to the prolonged intensity of training and competitions.
Nutritional Needs of Athletic Children
Young athletes need a well-balanced diet that includes vitamins and minerals, carbohydrates, and protein. Two important minerals for children athletes include iron which enables the blood to carry oxygen throughout the body and calcium which supports bone development and improves resistance to stress fractures. Milk, cheeses, and yogurt are great sources of calcium, while meat, fish, eggs, leafy vegetables, dried fruits, and whole grains contain iron.
Carbohydrates are the fuel of young athletes, providing energy for their endeavors. If children are not provided with carbs, they will not have an adequate source of energy. Whole grain pasta, cereals, loaves of bread, and brown rice are all good choices with vegetables and fruits.
Protein is crucial for the building and repairing of muscles. Good sources include meat, fish, beans, poultry, nuts, dairy products, and soy. Athletic children will need to increase their food intake to meet energy demands.
The Benefits of Giving Extra Protein to an Athletic Child
There are many very good reasons for providing extra protein if your child is involved in athletics. From offering support to development to contrasting the inevitable stress after a strenuous workout, here are some important reasons to increase your child’s protein intake.
- Muscle Development
Child athletes require healthy and strong muscles to engage in their sport. Protein is essential to muscle growth, so providing adequate protein will support their developing muscles especially when stressed by rigorous physical activities.
- Contrast Muscle Soreness
Muscle soreness is a consequence of athletic training that stresses muscles. When muscles have been strained, they will recover. Soreness is characteristic of muscle recovery. To contrast and decrease your child’s muscle soreness, an increase in protein will support muscle recovery.
- Prevent Fatigue and Undesirable Weight Loss
If an athletic child is not provided sufficient amounts of dietary protein, muscle gain will suffer. Without muscular development to support ongoing athletic engagement, excessive fatigue is probable and there will be a risk of weight loss. Protein is crucial to contrasting fatigue and will aid in maintaining a healthy body weight.
- Replace Amino Acids
When involved in physical exercise, your young athlete is consuming more amino acids than children that are not physically active. Animal-based proteins such as eggs, poultry, and beef are a rich source of amino acids. To increase an athletic child’s depletion of amino acids during exercise, extra protein should be included in the diet.
Adding More Protein to a Child’s Diet
There are numerous ways to include extra protein in an athletic child’s diet, including both vegetarian and vegan choices.
- Meat
Meat is a great source of protein and amino acids, however, not every meat choice may be the healthiest. Fatty meats are not a good choice for general health. If you wish to increase animal-based protein, opt for lean meats like chicken and turkey accompanied by healthy carbohydrates.
- Eggs
Eggs are very rich in protein, so scrambled eggs, an omelet or frittata, or quiche can supply a tasty protein-rich meal. This is a perfect option for vegetarian families.
- Vegetables and Legumes
For families that prefer protein that is not animal-sourced, legumes and vegetables are a solid alternative. For vegan options consider non-meat chili that substitutes a variety of beans for traditional meat ingredients. Lentil soups or lentil curry will provide protein as lentils are a good plant source of protein. Pasta dishes with vegetables like mushrooms that are rich in protein will provide both necessary protein with healthy carbohydrates. Other options include meat substitutes that are plant-based like vegan burgers or tofu.
- Nuts
Snacks of nuts throughout the day will not only please your child but increase protein during snacking. Nonetheless, nuts do have a high-fat content, so limit daily quantities.
- Protein Snacks and Protein Powders
Protein powders designed for children with appealing flavors are another alternative to increase protein intake. These powders can be made into delicious protein shakes and are available in both vegetarian and vegan choices. Protein powder ice cream is available in flavors like vanilla ice cream, chocolate, or salted caramel among others.
Healthy protein snacks are also available in options that include granola, chips, popcorn, and gummies that kids love. Children will be happy and increase their healthy protein intake as well.
Athletic children do indeed need extra protein for healthy muscle development, and muscle recovery, and to support their athletic activities.
