Blog

1. Vitamins & Minerals 
   While it’s important to be getting all your vitamins and minerals, two essential nutrients for active kids are calcium and iron.  
   – Calcium strengthens bones and helps reduce the risk of stress and fractures. You can find calcium rich foods in dairy products, as well as leafy green vegetables. 
   – Iron is essential for carrying oxygen in your body. Iron-rich products include lean meats (chicken, tuna, salmon), eggs, dried fruits, leafy greens, and fortified whole grains.
2.  Protein
   Protein is crucial for building and repairing muscles. Include protein-rich foods such as: 
   – Lean meats (chicken, turkey, beef)
   – Fish and seafood
   – Poultry
   – Dairy products (milk, yogurt, cheese)
   – Beans, lentils, and nuts
3. Carbohydrates
   Carbohydrates help provide energy for the body, and without them your body is essentially running on empty. Choose complex carbohydrates to help maintain steady blood sugar levels:
   – Whole grains (brown rice, whole-wheat bread, quinoa)
   – Vegetables
   – Whole fruits (instead of fruit juices)
4. Healthy Fats
   Active muscles burn through carbohydrates quickly and need fat for long-lasting energy. Great sources include nuts and seeds, avocados, olive oil, and fatty fish.
5. Fluids & Hydration
   It’s important to prevent dehydration and most of the time you can get the amount of hydration you need from plain water. Even mild dehydration can have an effect on an athlete’s performance. Limit sports drinks, as they often contain high amounts of sugar and unnecessary additives.  

To support energy levels and recovery, encourage balanced meals and snacks throughout the day. A mix of protein, healthy fats, and complex carbohydrates will help sustain energy and aid in muscle recovery.  

By proving the right nutrition, you can help your child perform their best while building up lifelong healthy eating habits.