How to feed and hydrate child athlete?

Child athletes require proper nutrition and good hydration before, during and after sports activities. This will ensure they perfume at their peak levels. Sporting activities cause your child to lose precious water and minerals salts through sweating and to prevent dehydration you need to provide lots of water to your child. Add electrolytes to the water as your child will have lost precious minerals and vitamins. Provide your child with a meal that contains 2/3 carbohydrates, 1/3 proteins with little or no fat a few hours before exercise. Give them some salted crackers, almonds and fruits an hour or so before the sports. During sports provide sports drinks. After exercise give them carbohydrates with protein.

There are 4 main areas of nutrition required by the the youth athletes.
1. Vitamins and Minerals, Iron and calcium. Give them milk, yogurt, low fat cheese, green leafy vegetables, fruit juices and beans. Iron is present in nuts, red meat, green leafy vegetables and chicken.
2. Proteins: Combination of rice and beans is the best combination for protein intake. Other sources of protein include, fish, lean meat, dairy, nuts, eggs, soy and beans.
3. Carbohydrates; Present in whole grain bread, pastas, brown rice, fruits and vegetables.
4. Finally the fluids that are most essential ones. Give children at least 5-8 ounces of water to drink before the competition. Before and after doing exercises for 15 minutes, give them 4 ounces of fluids.
After school snacks are very important.