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What to eat during physical activity?

What to eat during physical activity?

Your child does not need to eat during an hour-long class or family activity. On the other hand, if his activity is sustained and lasts more than an hour without a break, your child would benefit from eating a little during his activity. If you are going to walk in the mountains or go skiing for a few hours, your child will also need to eat a snack. Also Read: Words that start with Q

Choose food that provides carbohydrates (sugars) and is easily digested, such as a banana (or a piece of banana), dates or dried apricots, or juice mixed with the same water.

If eating is not always necessary, Drinking can be, regardless of the duration of the activity. This depends, among other things, on the intensity of the exercise and the temperature. See Drinking during physical activity: what and when?

What to eat after physical activity?

If your child has another game on the same day, is involved in a tournament all weekend, or if the hike resumes the next morning, offer him a quick snack or meal consisting of foods that provide carbohydrates and proteins. This will allow him to recover quickly and effectively after his physical activity session.

It’s also important that your child drink to replenish hydration, especially if they’ve been sweating a lot. Foods containing a little salt (e.g. vegetable juice, crackers, salted nuts, cheese) will also help replace the salt lost in sweat and keep the liquids he drinks in his body.

Here are some examples of good snacks to have after practice:

  • smoothie created with milk, yoghurt and new or set fruit;
  • chocolate milk mixed with regular milk (otherwise, it will be too sweet);
  • soy drink with a homemade muffin;
  • vegetable juice with pita bread;
  • crackers, cheese and water;
  • fruits, yoghurt and water;
  • Soft bar and drink of milk.

Are you drinking during physical activity: when and what?

Drinking before, during and after physical activity is important because it helps prevent dehydrationIf your child doesn’t drink enough during physical activity, their body temperature may rise faster, making them more susceptible to heatstrokeYour child should drink enough to replace the fluids his body has lost through sweating when the activity is over.

How do you make sure your child drinks enough?

  • Encourage him to drink 400 to 600 ml of water 2 to 3 hours before the activity.
  • Every 15 to 20 minutes, encourage him to drink small sips if he does not think about it. There is no precise quantity to respect. Instead, your child should respect their thirst.
  • Give him a water bottle to keep on the players’ bench or carry with him if he is a cyclist or hiker.
  • To keep the water cool and so he wants to drink it, add a few ice cubes to his water bottle. Put a little water in the bottle for more freshness and freeze it. When leaving for the activity, fill it with fresh water.
  • If his physical activity lasts less than an hour, offer him water. You can flavour it by adding basil or mint leaves, sliced ​​cucumber or strawberries, or ice cubes made from 100% pure fruit juice. Lemon also imparts a pleasant flavour to the water, but it is best not to use it too often because of its acidity and effect on the teeth.
  • If your child is working hard for more than an hour (time on the bench doesn’t count!) or if the physical activity takes place in hot, humid weather, you can offer him a commercial sports drink or “homemade”. If you make it yourself, dilute orange juice or another 100% pure fruit juice with the same amount of water (half water, half juice) and add a pinch of salt. This type of drink should be consumed wisely. To find out more, consult our nutritionist’s blog.
  • No matter how long the activity is, do not give your child sugary drinks, pop, or undiluted fruit juice, especially energy drinks.

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