Give your kids a sports drink to prevent fatigue and dehydration. Studies show that lightly sweetened, flavored, non-carbonated beverages such as sports drinks do a better job than water of preventing dehydration. [But remember: sports drinks should not be consumed at meals, and should generally only be used when an athlete is playing sports for more than hour (soccer, lacrosse, hockey, football, cross-country, etc.).
Have your kids drink according to a schedule. Give kids a squeeze bottle and have them drink 5 to 9 ounces ever 20 minutes to keep hydrated.
Weigh kids before and after exercise to determine how much fluids they are losing during activity. After exercise have your child drink at least 24 ounces of a sports drink for every pound lost during exercise.
The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).
Target carbohydrates for energy
Carbohydrates are the main energy source for exercise and the major fuel for the brain.
Carbohydrates stores (glycogen) in the body are limited kids must replenish carbohydrate stores every day.
Keep kids' fuel tanks filled
In addition to healthy meals, provide healthy snacks before and after exercise.
Pack high-carbohydrate, moderate protein, low-fat snacks such as granola bars, energy bars, pretzels, trail mix, fruit, peanut butter and crackers, bagels, and fluids. For a list of snacks, click here
Variety is the spice of life
A healthy lifestyle is all about making choices.
Are your kids eating the same foods day after day? They're probably missing out on important nutrients be different try new foods and recipes.
Foods high in carbohydrates and fiber (grains, veggies, fruits) are essential to good health.
Get your kids energized!
Meet active kids' energy needs through foods and fluids.
The best balance for active kids: 50-55% of calories from carbohydrates, such as bread, cereal, rice and pasta; 10-15% from protein food like meat, poultry, fish, dry beans and nuts; and 25-30% from fats such as oils and sweets.
Nice information provided by you for kids nutrition.
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