Pariri dwar in-Nutrizzjoni għat-Tfal Atleti

Prioritise Balanced Meals

Children need a mix of carbohydrates, protein and healthy fats to support growth and activity. Choose whole‑grain breads and pasta, fruits and vegetables for carbs; lean meats, fish and legumes for protein; and nuts, seeds and olive oil for healthy fats. Avoid overly processed foods and sugary snacks.

Smart Snacks for Energy

Kids often train after school or on weekends, so having nutritious snacks on hand prevents energy dips. Pair carbs with protein, such as apple slices with almond butter, yogurt with berries, or whole‑grain crackers with cheese. These combinations provide sustained energy without spiking blood sugar.

Hydration Matters

Dehydration can impair performance and concentration. Encourage your child to drink water throughout the day and pack a reusable bottle for training sessions. For longer workouts or hot days, a small amount of diluted juice or electrolyte drink helps replace lost fluids.

Timing Is Key

A light snack an hour before training and a balanced meal within two hours afterward helps muscles recover and grow. Encourage children to listen to their hunger and stop eating when they feel satisfied.

Remember that every child is unique. Consider working with a registered dietitian if your young athlete has specific dietary needs or goals.