Food and Nutrition

Nutrition Intake for Child Active in Sports i.e. Running, Tennis, Football & more

Chetna Kapur
7 to 11 years

Created by Chetna Kapur
Updated on Jan 10, 2020

Nutrition Intake for Child Active in Sports ie Running Tennis Football more
Reviewed by Expert panel

Kids need the right amount and blend of foods for a higher level of activity. Hence eating fit is very important for children who spend most of the time in doing strenuous endurance sports such as running, tennis, football, competitive swimming, etc which generally involves 1.5 to 2 hours of activity time. 

To balance between too much and too little for these kids becomes a task and hence making it important to follow a few dietary guidelines. It takes the right choice of food and nutrients to keep these young athletes to perform their best. A proper diet plan that includes Protein, Calcium, Iron, Carbohydrates and plenty of fluids is a must.

Dietary Guidelines for Sport-active Kids

Keeping these power-packed nutrients in mind, all you need to add to their food platter is Milk, Yoghurt, Cheese, Leafy vegetables, Broccoli to build strong bones and reduce the risk of fractures.

  • Chicken, Fish, Eggs, Legumes, Sprouts, Soybean to help and repair body muscles whole wheat pasta, multi-grain bread and chapati,  fruits and vegetables that provide that extra energy.
  • Mild dehydration can affect athletic performance. Young athletes should drink fluid every 20- 25 minutes to restore water loss through sweat. Water and sports drinks are good options, Though avoid fizzy and sugary drinks.
  • Some suggested recipes: Banana milkshake, date smoothie, pancakes with fruit toppings, poached egg sandwiches, oats with fruit and honey, roast chicken with veggies, soya and paneer rolls. Healthy snacks like puffed rice, makhanas, rice flakes, and granola bars. [Know More: Right Nutrition For Children Active In Sports]


What Sport-active Kids Should Avoid?

Foods rich in fat as this may lead to weight gain but not muscle gain. Further leading to lethargy. *Very high protein can cause stomach upset and dehydration.


So, mommies, you make the right choice as your little champs have made one!!

This content has been checked & validated by Doctors and Experts of the parentune Expert panel. Our panel consists of Neonatologist, Gynecologist, Peadiatrician, Nutritionist, Child Counselor, Education & Learning Expert, Physiotherapist, Learning disability Expert and Developmental Pead.

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| Dec 12, 2019

p c

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| Dec 12, 2019

ok I

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| Nov 14, 2018

Every child wants to get involved in various sports activities and for this they require proper nutrition. I think the nutrition that you have prepared is definitely useful for the growth of children. Thanks for sharing.

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| Aug 17, 2018

Thanks for this nice information

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| Aug 06, 2018

My son is bit fussy. He never interested in green vegetables... Any suggestions...

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| Jul 30, 2018

Thanks mam for ur suggestion. i already giving my child egg , fish, chicken etc. I will surely apply ur suggestion & avoid food rich in fat for my child sport nurtition..

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| Jul 29, 2018


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