Obstacle Mud Runner - issue 10

ForEliteAtheletes to FunRunners 01732 452404 29 HEALTH : NUTRITION GOLDEN RULE 4 – If your child is very active on most days of the week you can expect to add up to 600 kcal per day to their recommended daily calories to ensure adequate fuelling and recovery. If you have any questions or queries requiring your child’s nutrition please feel free to contact us here at The Better Body Group and see our resident nutritionist Elly Rees (Bsc, MSc, SENr), specialising in performance nutrition with plenty of knowledge working with high level young athletes.  [email protected] have the energy to perform, train and concentrate as well as having enough fuel to grow and develop at the correct rate. Try and make sure at least 90% of their calories are coming from quality foods and a small percentage from the treats they still wish to enjoy. GOLDEN RULE 2 – Make sure they are eating enough, if they can try eat something substantial every 4 hours or so this is a good tip to keep them topped up. Variation is the best way to make sure they are getting all the vitamins, minerals and energy they need, most of the best vitamins and minerals come from our fruits and vegetables with a recommended split of 3 fruit to 7 vegetables a day. GOLDEN RULE 3 – Try to vary the diet as much as possible, if you are worried they won’t like certain foods, mix up in sauces or give small amounts each meal, it can take 20 tries of a food to accept it and eat it.   Energy requirement for adolescents can vary, with age and type of sport they are participating in: These recommended energy allowances are the minimum necessary to ensure proper growth and bodily functions. Extra calories are needed during growth spurts and to replenish energy expended during athletic endeavours: Recommended Energy Allowances: Kcal/day Age – years Male Female 4 – 6 1800 1800 7 – 10 2000 2000 11 – 14 2500 2200 15 – 18 3000 2200 d m j k l r g j h k s i c k d m m m c t k c m d e u h