When it’s all over (long showing or riding day) and you’re exhausted and your kid(s) is exhausted, remember…it’s time to recover.
Kids and nutrition – they need our help! Did you know? Recovery nutrition starts immediately after you finish exercise, training, practice, or competition.
While your kid is riding, their bodies are working hard and primarily using carbohydrates as fuel to make the body function at an optimal level.
Science part: Once the carbohydrates in the bloodstream have been completely used up, the body then begins to burn the carbohydrates stored in the muscles and liver.
What to do: Refuel the body with carbohydrates, protein, and fluids after riding and exercise in order to replenish nutrient and hydration stores and repair and rebuild muscle tissues.
Kids who eat well and engage in strength training activities set themselves up for good health as young adults! Here is a good link, good read, on strength training for kids and the benefits - CLICK
Goals of Recovery Nutrition
· Replenish fluid and electrolytes that were lost from sweating
· Replenish fuel in the muscles that was burned during exercise
· Consume protein to repair and build muscle tissue
· Consume a snack or meal within 15-60 minutes after exercise
My daughter, less than thrilled with me, but getting hydrated and feeding her body after warming up at a multi-day show. (BTW, I cut her Gatorade with 50% water)
I always try to get some carbs and protein in my kids when we start the day, and I am keenly aware of the time and planning it takes to keep them eating healthy throughout the day.
TIP: Try some of the delicious protein bars for kids! You can get them on Amazon, like GoMacro kids, Skout Organics, or Larabar Kids.
Mealtime! Here are some examples:
Post-Exercise Meal- Carbohydrates and Protein
Science part: Consuming small amounts of carbohydrate every 15-30 minutes encourages muscle glycogen synthesis for improved recovery. Consume fast-absorbing carbohydrates such as chocolate milk or a smoothie for quicker replenishment.
Add protein to first meal to enhance muscle repair: skim milk, eggs, lean meat
TIP: Try a protein shake! There are plenty available pre-made and yes, you can order on Amazon.
Science part: Post-exercise protein consumption aids in muscle growth, strength gains and increases in the muscles’ ability to create energy for prolonged performance in exercise. Consuming ~20 grams of protein within 30-60 minutes of exercise helps with muscle growth and recovery
The following foods provide 20 g of protein:
2.5 cups skim milk
3 oz beef
3 oz chicken or turkey
1 cup cottage cheese
3 eggs
Recovery Snacks
1-2 cups low-fat chocolate milk
Trail mix and a 8-16 oz sports drink
Trail mix: nuts, seeds, dried fruit
Graham crackers with 2 tablespoons peanut butter and 1-2 cups low-fat milk
½ -1 cup Greek yogurt with ½ cup fresh fruit
Small apple or banana with 2 tablespoons nut butter and 1-2 cups low-fat milk
Fruit and yogurt smoothie
1 cup low-fat milk
1 cup yogurt
1 cup fruit of choice
Recovery Meals
When you get home, try to follow up with a well-balanced meal. I know, easier said than done.
Tip: Crockpot! Throw your fav. chicken dish in and set it for while you are out! Need inspiration? Try: 14 High-Protein Slow Cooker Recipes You Can Set and Forget
Easy breakfast! My daughter loves the whole-wheat mini pancakes from Trader Joe's and I add fresh fruit and syrup...I mean, look at that hill she had to walk up and down just to get to the ring every day!
Kids need our guidance when it comes to keeping their bodies fueled for their adventures.
Please make sure to always consult with your doctor or nutritionist before drastically changing your diet or that of you child. And please read all labels for allergens. I am NOT a nutritionist nor am I a doctor, just doctor mom! We all do the best we can with the information we receive and while some of this post is science-based and common sense, I encourage everyone to do what is best for them and their child. Always.
What are you eating at the show? Before and after? Do you have some tips to share for keeping our little athletes healthy and happy?
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