It teaches sacrifice, team spirit, patience, loyalty, helps to release energy into the most active kids and to focus on a goal. Besides being formative, sport activity is good for health and fights sedentariness typical of our age. However, the nutritional needs of children who play sports change, because they need more energy support. It is easy to notice: when my daughter returns from a volleyball training she is very hungry! But what should sports children eat?
The ideal menu for young sportsmen
A small athlete's day must be divided into meals with combinations of food of both animal and vegetable origin: the former, in fact, as nutritionists explain, provide medium-high biological value proteins, while the latter guarantee a supply of vitamins, antioxidants, fibers and minerals. Everything contributes to an adequate growth of muscle mass and the support required by physical activity.
Breakfast includes Greek yogurt, whole grains, such as spelled and barley, and the dried fruit your children prefer (my daughter for example loves almonds and nuts!). For lunch, for those who eat at home, you can propose a beautiful autumn risotto with red pumpkin, seasoned with grated cheese, and end with fresh fruit, such as kiwi or apple. At dinner, instead, white meat, for example chicken or turkey, will be perfect with a side dish of potatoes. The meal always ends with fruit. This menu is simple to make and also suitable for other family members, so it will be easier to dine together and enjoy each other's company, telling the day around the table!
The snack of the sports child
And if children burn so many calories already in their daily activity, the days in which sports sessions are added require an extra dose of energy. Between daily meals it is therefore important not to forget the snack, which should not weigh them down if they are about to attend a swimming, volleyball, basketball or whatever they like most, but they must recharge them and make them arrive at dinner in force. The energy requirement of a child aged 9 and up is around 1900 calories a day divided into 5 meals. Of all these, the adequate intake for the snack is 193 calories. Unduetris Merenda Sport by Citterio it is a balanced and tasty answer to this need: it is a combined and delicious snack, based on a strawberry, banana, grape and apple smoothie, grissini and salami slices. Very comfortable to carry and put in the gym bag, thanks also to the fact that it is kept out of the fridge for up to 8 hours, it is a complete snack and definitely good!