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nutritional corner


Children need proper development along with a balanced diet. Unfortunately, many parents do not pay attention to a balanced diet. In particular, if a child is physically active then what they eat is burnt off during training. However, a slim body is not always healthy and nor does every child despite training have problems with excessive fatty tissue. A correct diet is 85% successful, both in terms of health and success in sport. Of course, training, technique, frequency and quality of training is very important, but without the adequate amount of "fuel" the child will not have the energy, and perhaps the desire for physical activity. 

Diet may affect the child?s well-being, health, fitness, nervous system and muscle development. It also determines whether the child is strong, durable, and whether the child is prone to allergies, illnesses, and it can even affect their self-consciousness. 


Being aware of how important diet is in the development of a small player, we decided to acquaint you with the subject of nutrition and how to create healthy eating habits in children. We have especially created for you, "Nutritional Corner", where you can find knowledge about nutrition for boys and girls who play football. We wish you an "appetizing read."

Iwona Wierzbicka - a clinical nutritionist working with Football Academy

The principles of a young athletes diet

1. The most important component of the diet should be vegetables. They should be an addition to any meal. Vegetables are a source of vitamins, minerals and calcium. Carrots supply the body with important vitamins A and E and beta-carotene, which is an important antioxidant, which protects cells against damage. Vegetables also take care of the correct pH levels for the body, which is especially important in young athletes. If children do not like vegetables do not force feed them, but we try to set an example. On the table-tops provide salads, cooked and raw vegetables, meat and vegetable pastes, cream-soup with vegetables, sprouts, and herbs for seasoning. I also recommend real pickles (cabbage, gherkin, beets) and vegetable juices, without preservatives and freshly squeezed.

2. High-quality protein ? this should be present in two or even three meals per day. Protein is the building block of muscles, joints, hormones and blood. It is used, amongst many things such as, regeneration, reconstruction, growth and thought processes. I recommend: red meat, poultry (but only free range), venison, rabbit, fish, seafood, eggs (preferably free-range eggs) and quail eggs.

3. Carbohydrates ? so-called energy is essential in order to perform exercise, but also needed to combine with protein. I suggest that the carbohydrates are gluten-free grains such as: quinoa (quinoa), amaranth, buckwheat, millet, rice basmati or par-boiled. The first three grains mentioned above have extraordinary nutritional properties, including a high content of protein, vitamins and minerals. Millet on the other hand consists of alkaline diet properties which is very important especially after physical exertion.

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   poniedziałek, 10 December 2018 roku