Making surethat children get the right nutrition daily to support their healthy growth,development, and active lifestyles can be a concern for parents.
From 9 to15 October 2024, the Department of Health aims to increase South Africans' awareness that nutritious food makes aprofound difference to quality of life in our country.
In 2024,National Nutrition Week is promoting the theme ‘Eat right for a better life' tohighlight how making nutritious food available in our homes, workplaces,schools and communities can help South Africans from all walks of life enjoy ahealthier lifestyle.
This is amplified when our children participate seriously in sports, which increases the intensity and frequency of athletic demands on their bodies.
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Whetheryour child is just starting out in school sports or is showing promise as afuture star, understanding sports nutrition is crucial to their performance,recovery and overall health.
Thebasics of sports nutrition for active kids
Registered dietitian,Rosey Lombard says, "A balanced diet is foundational to sports nutrition.However, when it comes to children who are playing sports regularly, there areseveral important overlays that include focused nutrition that supportsperformance during training and competition, as well as post-sports recoveryand long-term health."
This iswhat a well-rounded diet for active kids should include:
Carbohydrates
The primaryenergy source for the brain and muscles during sports. Carbohydrates could be asource of dietary fibre and are essential for gut health. Foods like bread,rice, potatoes, fruit and vegetables provide the energy needed to prepare forand power through high-energy activities.
Proteins
Thebuilding blocks necessary for muscle development, growth and repair. A varieddiet that includes milk, yoghurt, cheese, chicken, fish, eggs and legumes. Thistypically meets a child's daily protein needs without the need for additionalsupplements.
Fats
Fats are vitalfor smooth functioning of body cells and providing concentrated energy. Healthyfats from sources like avocado, peanut butter, olive oil, and nuts can helpboost the energy (kJ) content of meals without adding too much volume.
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Vitaminsand minerals
Richlyfound in colourful fruits and vegetables to support all systems in the body.While vitamins help support the immune system and promote overall health,minerals such as potassium and magnesium are essential for muscle function.
"Dairyproducts play a significant role in the diet of young athletes," says MarethaVermaak Registered dietitian at Rediscover Dairy.
"Theyprovide high-quality protein, which is crucial for improving performance andaiding recovery after exercise. Research shows that as little as 500 ml of milkor flavoured milk after high-intensity training has all the right ingredientsto help replace, repair and grow muscle tissue that broke down during exercise.
"Having arecovery drink that is nutrient-rich such as milk within an hour after aworkout helps your body to maintain energy levels and limits tissue breakdown,making it possible to train just as hard the next day."
Maretha explainsthat dairy also has carbohydrates for energy, potassium, sodium and magnesiumto replace electrolytes when sweating and fluids to avoid dehydration. Not tomention its high calcium content that maintains strong bones.
