Children should supplement nine nutrients when exercising

Many children like to do sports, and they usually consume a lot of energy when exercising, so we should help them replenish enough nutrition while they are consuming energy. Next, we will tell you which foods can help children replenish nutrition after exercise.

1. Protein

Protein is an essential substance for the growth and development of children and adolescents. Lean meat contains the most protein. The general intake for children is 1.5 to 2 grams per kilogram of body weight per day, but when children participate in physical exercise, protein intake is generally required to reach 2 to 3 grams per kilogram of body weight per day.

2. Vitamins

If vitamins are lacking, it will lead to metabolic disorders, physiological dysfunction, weakened resistance, and the onset of various diseases. Generally, natural foods contain various nutrients in appropriate proportions. Therefore, as long as children eat everything, they can get enough vitamins. But it is worth noting that excessive intake of vitamins can also lead to adverse consequences.

3. Water

Children who participate in sports can only have good physical fitness if they maintain good water nutrition. For example, drink 400 to 700 ml of water 15 to 20 minutes before exercise, and drink it in several times. During exercise, drink 100 to 300 ml of water every 15 to 30 minutes. It is even more important to replenish water after exercise, but not to drink too much. You should replenish water in small amounts and multiple times.

4. Sugar

Sugar is a necessary substance to protect the liver and maintain a constant body temperature. Generally, 250 to 750 grams of staple food per day can meet the body's calorie needs. There is a certain amount of sugar reserves in various tissues of the body, so generally children do not need additional sugar supplements when participating in general physical activities. Only when children participate in high-intensity activities or long-term endurance activities should they appropriately increase their intake of staple foods. Because exercise consumes a lot of calories, if the energy supply is insufficient for a long time, it will lead to weight loss and weakened body resistance.

5. Fat

Fat is the substance with the highest calorie content in the human body. Fat has four main functions: maintaining normal weight, protecting internal organs and joints, moisturizing the skin and providing energy. The average human body's daily fat requirement accounts for 15% to 30% of the total food calories. Generally, people who engage in normal activities can meet their physiological needs by consuming about 25 grams of oil (oily foods) per day. If they participate in activities for a long time, the intake can be increased to 30 to 36 grams per day. But be aware that if the amount of activity is insufficient, the extra calories consumed will be converted into body fat, making children fat instead of growing strong muscles.

6. Inorganic salts

Children and adolescents have higher requirements for calcium, phosphorus and iron. During exercise, due to excessive perspiration, salt is lost with sweat and must be replenished immediately to prevent muscle cramps and help relieve physical fatigue. Inorganic salts can be supplemented through sports drinks.

After our children have a good run, we should actually add the above foods to their diet, so as to effectively help them become healthier.