Food for a child athlete

There is a mandate that can not avoid the preteens who play sports: the four daily meals. Basic Law, do not forget breakfast. And replace it with the so-called "junk food", which only adds fat and calories and subtraction appetite for lunch. The midday meal is crucial: it enables them to have the energy to perform well.

It should include:
• Extremely amount of carbohydrates (rice, pasta, polenta), what provides the best fuel for the muscles and with easy digestion.
• Abundant fresh or cooked vegetables, which provide a large quantity of vitamins and minerals.
• Ensure that cooking does not remove nutrients, and this is achieved simply by using little water or steam, always cook with the pot covered and for the shortest possible time.
• Lower gas consumption because of their lack of vitamins. And try to make physical activity begins two hours after lunch, although if you spend more than three should make a snack (yogurt with cereal, a banana).
• Dinner after sports practice should include animal protein (meat or fish, rather than chicken), and also more carbohydrates.