On your marks, get set - sport!
Hockey on Tuesday afternoons, handball on Thursday evenings and cycling to the swimming pool at weekends - Fabian, 9, is very active in his free time, and so are most of his classmates.
The World Health Organisation (WHO) recommends 1 hour of physical activity a day. Exercise helps children to develop healthily, improve their coordination and strengthen their self-confidence and teamwork skills. However, a balanced diet is crucial for children to be able to cope with an active everyday life.
Whether protein bars, isotonic drinks or protein shakes - there is a wide range of «speciality foods» on offer. Product advertising is now aimed at children and young people and their parents, who want to provide their children with the best possible nutrition even during periods of high physical exertion.
But are these products really necessary for a healthy diet for children? Nutrition experts say no and even warn against the high sugar content of some of these products.
Parents whose children are not involved in high performance sport, but have a normal level of physical activity, can confidently follow the recommendations of the Swiss Society for Nutrition. How much energy (calories) a child ultimately needs depends on various factors such as age, gender, type and frequency of exercise and musculature.
The metabolism runs at full speed
You may be amazed from time to time at how your son or daughter devours their lunch and the second plate can't be scooped up quickly enough. Don't worry, as they grow, their metabolism runs at full speed, so children and adolescents need a similar number of calories as a normal-weight adult, despite their lower weight.
This energy should be consumed throughout the day. Our gastrointestinal tract will thank us if we eat regularly and have regular breaks in between. The rule of thumb is: morning meal, lunch and dinner and a small meal in between if required.
Children usually have a very pronounced and clear sense of hunger and satiety. Unfortunately, these signals become weaker over the years, as meals are often eaten according to time and habit and not necessarily according to hunger. To strengthen this feeling of hunger and satiety, you can plan snacks according to your child's needs.
Sometimes they don't need a snack, sometimes perhaps even two. Your child will be able to sense what and how much they need. Of course, the choice of a snack is sometimes also determined by a child's preferences; they will reach for a second piece of cake even if they are actually full.
Timing is crucial
In addition to the choice of food, the timing of the meal should also be considered: Eating a kebab before training will make you feel uncomfortable during training. When and what you eat is very important in connection with physical activity. As a general rule, you should eat something before training or a match that doesn't put too much strain on your digestion and at the same time provides your body with readily available energy. After training, it is then important to replenish your stores with carbohydrates. Proteins provide the necessary regeneration.
It is also important that children drink enough before, during and after sport, as fluid is lost through sweating. Ideally, they should drink water or unsweetened tea. They can also have a sweet drink or syrup now and then.
Fabian is not a keen water drinker, so his mum regularly prepares a carafe in which she adds berries, lemon slices or fresh mint. The fruity flavour gives the boy a taste for it.
Photo: iStock
Just before exercise
Carbohydrate-rich snacks in the form of:
- 1 handful of fruit
- 1 handful of dried fruit
- 1 slice of bread with jam / honey
- 3 to 4 slices of rusk
- 2 to 3 slices of rice cakes
- 1 handful of salted pretzels
- 1 piece of gingerbread
- 1 cereal bar
After sport
Carbohydrates in combination with protein:
-Bircher muesli
- Yoghurt with fruit
- Bread with cheese/dried meat
- Banana milk
- Semolina dumplings
- Tomato spaghetti with Sbrinz
- Riz Casimir
Liquids: 1 glass with every meal (incl. snacks). In between meals) 1 glass (2 dl), with
additional activities or hot weather an additional 2 to 3 glasses.
On very hot days with a high level of sporting activity, you can also nibble and, above all, drink something during sport or during short breaks.
