Sports Nutrition and Wellness

Hydration

When we talk about hydration, we are talking about any liquid that is consumed by someone: water, milk, sports drinks, etc.

We recommend water as the primary source of fluid to be consumed by young players. Water actually makes up more than half a person's body weight. It is relied on for many roles in the body; some of these include:

1. Helping distribute and carry nutrients, minerals and oxygen through the body.

2. Removal of waste products from the body.

3. Regulating body temperature through perspiration (sweating).

4. Lubricating joints.

5. Maintains blood volume.

Your body doesn't get water just from drinking water. Any fluid you drink will contain water (soft drinks, coffee), etc, but water is the best choice. Most food contain water, too. Fruit contains quite a bit of water, so to do vegetables.

Water is so important for the body; without it we would not be able to survive long (only days). Even after 1 day without consuming water, the body can start to have major problems. When ''dehydration' (when the body does not have enough water in it to function properly) occurs, its effects can be life threatening.

Even mild dehydration can have a big impact on a young player's performance. Lack of concentration, poor decision making, and poor recovery can all be associated with dehydration.

Sport drinks are designed to provide energy and replace electrolytes - sodium and potassium, which athletes lose in sweat. If a young player is going to be active for more than 45-60 minutes, sports drinks may be a good option, After exercising for 60 to 90 minutes, the body has probably used its readily available sources of energy and may benefit from a fluid that contains carbohydrates and electrolytes. Drinking water and a sport drink at the stage is good.

If your young athlete simply won't drink enough water, sports drinks are an option. Diluted fruit juice in another option; avoid carbonated beverages, soft drinks, during exercises as they can upset the stomach and affect performance.

Why are these sports drinks so good?

Our selection of performance drinks are all natural, low in carbs and sugar, 99% fat free and contains organic compounds, promoting health and wellness; helping to rehydrate and replenish fluids.

Sports Nutrition

Simple nutrition is important for a young player's growth, achieving good health and providing energy. Sports nutrition enhances athletic performance by decreasing fatigue and the risk of injury or illness. You can't achieve maximum athletic performance without proper nutrition. One of the best factors about good nutrition is that it enables athletes to optimize their training and recovery.

All children are individual and they have varying body compositions, tastes, energy demands, etc. Energy requirements for children are more variable, depending on their age, activity level, growth rate and stage of physical maturity. Extra calories are needed during growth spurts and re replenish energy expended during physical activity. Seek advise from a professional dietitian or nutritionist to work out their daily intake.

Balancing energy intake with energy expenditure is crucial to prevent an energy deficit or excess. Energy excess can result in weight gain and obesity. Energy deficits can cause loss of muscle mass and increased susceptibility to fatigue, injury or illness.

Should young players take supplements?

When we are talking about supplements, we are talking about vitamins, minerals, protein and carbohydrates that can be taken in forms other than actual food e.g. powders, liquids, capsules etc. The supplements we are discussing here relate to legal and government approved supplements.

In a nutshell, if young players are eating a good balanced diet and keeping their hydration levels up, with adequate rest and recovery, they should not need to take any form of supplementation other than a few basic supplements (see below) until they reach the age of 16. Unless prescribed by a health professional.

Supplements that can benefit a young player's recovery, energy levels and general wellbeing are:

 

1. Children's multi vitamin - This can help fill in any of the missing vitamins and minerals they are not getting from their diet. It can also help maintain and boost their immune system (fight off colds etc.) Multi vitamins can be taken orally via capsules, tablets or liquid.

2. Vital greens - Vital greens contain a combination of green super foods; foods that are high in vitamins and minerals. They can also be high in protein which helps muscle repair and growth. Vital greens aid in recovery and help keep a young player internally clean. Vital greens with the ingredients: spirulina, barley, wheatgrass and chlorophyll, can be taken in powder, tablet or capsule form.

3. Magnesium - Magnesium is a mineral that is readily available and used throughout the body. Magnesium is a vital nutrient that is involved in many important physiological processes including: energy production, improved sleeping, muscle contraction, muscle relaxation and keeping your cells healthy.

4. Probiotic - Probiotics are live micro-organisms that exist in the human body. They colonize in the intestines and other parts of the body, including the skin. Where ''bad'' bacteria invade the body and cause imbalance and illness, ''good'' bacteria promotes health throughout the body. Probiotics work by competing for space with bad bacteria; they keep the growth of harmful bacteria in check, and stimulate the immune system in ways that help the body recognize harmful organisms. The numbers of each kind of bacteria change, depending on age, diet, health status, and use of drugs (antibiotics) and supplements.

5. Omega 3 - is obtained from oily fish, which can come as fish oil, cod liver or krill oil. Omega 3's help athletes improve their exercise performance and boost recovery, as well as helping to reduce inflammation and boost lung function during and after exercise.

We have a list of kid approved products to recommend your young athlete to incorporate in their diet.

 

If you need some help finding out which products work for us please do not hesitate to contact us to 0456111094 or info@highlandstenniscommunity.com

Eating a healthy, balanced diet is important for everyone, but children particularly require a range of nutrients for healthy growth and development. A nutritious diet can balance energy, increase concentration, and improve mood, allowing kids to maximize their potential at school, the club and at home.

Parents, nutritionists, and pediatricians alike know active kids need essential nutrients to grow strong, but most children are not getting enough of the daily requirements needed in their diet, particularly if they are spending lots of energy through their daily activities. Many preschoolers often have days where they don't eat any fruits or vegetables. To make matters worse, the average child consumes more than three times the maximum amount of processed sugar recommended.

To encourage your kids to eat a healthy and varied diet and develop a positive relationship with food, leading by example is key. The way parents talk about food, and the types of food they choose to eat, strongly influences their kids when it comes to healthy eating habits. Making a conscious effort to practice what you preach is crucial for setting your family up for success. Even when you think they aren't paying attention to what you do or say.

Increasing your child's familiarity with fruits, vegetables, and healthy snacks in a variety of settings can be very helpful. The aim is to make a variety of foods a familiar part of everyday life. Studies have shown that kids are born with a fondness for sweet foods and less of a preference for bitter or sour foods. To help chance this, it's important to repeatedly expose your kids to all kind of flavors and tastes instead of the foods they might prefer to eat. 

Super food nutrition can be very helpful in making sure your entire family receives some of the vitamins and minerals they may be missing from their diet. All Isagenix products meet our no-compromise standards. We use natural ingredients with no artificial sweetener, flavors or colours. A number of Isagenix products can serve as kid-friendly alternatives for sugary, fatty meals and snacks. It is best to consult with your pediatrician before introducing new foods into your child's diet, especially if your child has any dietary concerns.

 

We are commited to providing the highest quality natural products that help out customers live healthier, happier lives. When it comes to the health of your child, the most important thing is to ensure he or she is getting plenty of exercise and reating a well- balanced diet. Think of exercise as a food group. Encourage family bonding with physical activity. Make each helathy step a successful and positive one that can be complimented or celebrated. Keep it fun!