Sport is for everyone, not just elite athletes. It plays a role in the lives of many school children and teenagers. In the drive to combat childhood obesity, nutrition experts, sport scientists and government representatives are urging all young people in South Africa to become more active.
Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day. These activities should be age appropriate, enjoyable and offer variety. Aerobic activity should make up most of the 60-plus minutes of physical activity each day. Muscle strengthening activities such as gymnastics or push-ups should be included at least three days per week. Bone strengthening activities, such as skipping or running should also be included three days per week as part of the recommended 60-plus minutes per day.
Good nutrition and physical activity go hand in hand. But there are signs that our young athletes may not be consuming the right foods and drinks to ensure optimum growth, health and sporting performance.
Two main aspects of childhood sports nutrition require attention:
- Intake of sufficient energy and high-quality nutrients like protein and calcium
- Adequate hydration
A balanced solution: flavoured milk
Young athletes can get all these benefits in a single product! Although there are a variety of well-known sports drinks available, many young players and their coaches are not aware of the benefits of using flavoured low-fat milk or drinking yoghurt as drinks of choice for hydration and calcium supply.
Low-fat flavoured milk and drinking yoghurt not only provide fluid, but also contain calcium, protein, carbohydrates and electrolytes in an ideal combination to prevent dehydration, fatigue and brittle bones. Research has shown that young athletes find it easier to up their fluid intake when carbohydrates are supplied by drinks that come in a variety of flavours. The intake of protein together with fluids has also been identified as ideal to help muscles recover after exercise.
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At no time in a child’s life is calcium more important than during the growth phase. Calcium storage in the skeleton reaches a peak around 12 and 14 years for girls and boys, respectively.
Risk factors for low bone mass:
- Not enough calcium in the diet
- Strain due to hard exercise (over training)
- Avoiding dairy products to lose weight (especially girls)
- Strict vegetarian diets that exclude dairy products.
Consequences of low bone mass:
- Stunted skeletal growth
- Fractures and injuries
- Poor athletic performance.
Active children and adolescents who take part in sport need three to four servings of dairy products a day (low-fat milk, low-fat yoghurt and/or cheese).
- Diet affects performance. The food that we choose in training and competition will affect how well we train and play.
- Every athlete is different. No single diet will meet the needs of all athletes.
- An athlete’s diet may have its biggest impact during training. A good diet will help support consistent, intensive training, promote optimal adaptation to training and limit the risks of illness or injury.
- Getting the right amount of energy is key to staying healthy and performing well. Excessive energy intake will let body fat increase; insufficient energy intake will hinder performance and the ability to ward off illness and injuries.
- Carbohydrates supply the muscles and the brain with the fuels needed to meet the stress of training and competition. Athletes should know when to eat which foods to meet their carbohydrate needs.
- A balanced, varied diet will generally supply enough protein for building and repairing muscle. Additional protein intake from protein supplements is seldom necessary.
- A varied diet that meets energy needs and is based largely on nutrient-rich choices should provide an adequate supply of vitamins and minerals. Young athletes should be sure to include vegetables, fruits, beans, legumes, cereals, lean meats, fish and dairy products in their diets.
- Maintaining hydration is important for performance. Appropriate fluid intake before, during and after exercise can help improve performance.
- Athletes should refrain from indiscriminate use of dietary supplements.
- Eat something within an hour after waking up. Children eating breakfast on a consistent basis tend to have better nutritional profiles and a decreased risk for being overweight. Breakfast consumption may also improve cognitive function related to memory, test grades and school attendance.
- Keep this meal balanced: combine a carbohydrate (starch) source with some protein and add fruit. Remember the intake of fluid with this meal.
Examples
- Porridge (e.g. maize or oats) or wholegrain cereal with low-fat or fat-free milk, plus low-fat yoghurt and a banana.
- Whole-wheat bread with poached eggs and freshly squeezed orange juice
- Whole-wheat crackers with low-fat cottage cheese, honey and apple slices
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- Eat a snack or a meal every two to three hours for better blood glucose control.
Examples
- Whole-wheat crackers with cheese
- Drinking yoghurt
- Flavoured milk
- Whole-wheat bread with peanut butter
- Fruit salad served with yoghurt
- Biltong and fresh fruit juice
- Almonds with raisins throughout the day
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- Eat a recovery snack as soon as possible after the training session. Include a carbohydrate and a protein source.
Examples
- Whole-wheat pita bread with chicken strips and stir-fried vegetables
- Pasta with tuna and tomato-and-onion sauce
- Baked potatoes with a lean mince filling, served with a Greek salad
- Rice mixed with lentils and roasted butternut
- Pasta salad with sliced eggs and tomatoes served with freshly squeezed orange juice
- A green salad with tomatoes, nuts and balsamic dressing, served with whole-wheat bread
- Vegetable soup served with whole-wheat rolls
- Brown rice with roasted chicken breasts and mixed vegetables
- Baked sweet potato with roast roasted pork chops and Greek salad
- Stiff maize meal porridge with tomato stew and beetroot salad
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- Drink fluids like water, milk, fruit juice or ice tea throughout the day.
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