A round of golf usually takes several hours. If you do not pay attention to proper nutrition here, you may get worse results. Proper nutrition is very important, especially for children, both during the round of golf and in everyday life!
THE RIGHT NUTRITION
Sporty fit with the right nutrition! Children and adolescents who exercise intensively have a double burden. They are still growing and developing.
The highest amounts of energy are needed by adolescent girls aged 11-14 years, boys a little later at around 15-18 years.
The child's energy and nutrient requirements are significantly higher in relation to their body size than in adults.
Even at the ages of 5-7 years, children need, with about 1.800 kcal, as much energy from food as an adult woman, with light physical work.
In growth phases from the 14th to the 15th year of life children sometimes need up to 3,500 kcal a day. If intensive sport is added, the energy requirement can increase to 4,000-4,500 kcal per day.
That is twice as much as an adult needs.
With certain nutrients such as protein, calcium, phosphorus, magnesium, B vitamins and vitamin D, the demand increases disproportionately to the energy requirement.
Compared to adult athletes, adolescents have a higher water requirement relative to their body weight. For constant optimal performance, both physically and cognitively/mentally, it is important to drink before thirst sets in.
DRINK BEFORE THIRST SETS IN
High sweat losses should be replaced as soon as possible. It is therefore very important to drink water or unsweetened juices or teas regularly for several hours after exercise.
This rehydrates more effectively than drinking a lot in a short time.
Active young people who have little interest in needs-based eating and drinking behavior can be motivated to improve their eating habits with the aim of improved performance.
Since correct training and optimal nutrition are the two most important determining factors for a successful sporting career, the exact balance of the amount of energy is an important prerequisite for staying healthy and performing in sport. However, the sport-related increase in energy consumption is often overestimated both by parents and young people themselves.
THIS IS HOW SPORTIVE KIDS AND TEENS EAT CORRECTLY
- Increase the carbohydrate content: eat more fruit, vegetables, potatoes and cereal products.
- Check the fat content: go for fats from vegetable sources and meat, reduce sausage and sandwich meat, as well as milk products
- Increase your fiber and fluid intake
Both parents and coaches have to be involved in nutrition planning. It is important to "lead with" a recommended eating and drinking behavior in the family but also in the team.
The abundant food offer does not make it very easy for many parents to choose food products for their kids. Children are still growing and need a certain minimum amount of energy and nutrients.
The Research Institute for Child Nutrition in Dortmund recommends that you have plenty of access to plant-based foods and beverages, include moderate amounts of animal-based foods in your menu, and use foods that are high in fat and sugar sparingly. A warm meal a day, in which fresh potatoes, brown rice or whole wheat pasta and vegetables (cooked, as raw food or salad) predominate, should be the minimum. Combine the meal with a little meat two to three times a week, once a week with fish. Vegetarian meals made from legumes or cereals, such as stews, casseroles or patties, are also welcome.
Offer children a drink with every meal: energy-free or low-energy drinks such as tap water, sparkling water, unsweetened herbal or fruit teas or highly diluted juices.
The other two main meals can be cold and often consist of bread or muesli combined with low-fat milk and milk products, sausage, fruit or raw food. Two snacks such as bread, a milk product or fruit round off the daily menu. A plate of bite-sized fruit is very inviting to eat it.
Occasionally pastries, cake or sweets as a snack are also okay. Because: forbidden things attract children (and adults) all the more. They sneak them secretly and completely excessively. Sweets eaten in moderation have their place in a balanced diet.
SNACKS DURING THE ROUND
It is very important to eat small things again and again during the round. It is best to take a few bites of banana, apple, granola bars or nuts every three holes. You should avoid eating sweets during the round.
But you should drink more often during a round of golf. Small amounts in shorter intervals are recommended here - preferably two to three sips at each tee. Again, water unsweetened teas and heavily diluted juices are preferred.
Proper nutrition plays a major role in your child's athletic development, but also in the ability to concentrate during the round of golf. Therefore, make sure that your child's diet is balanced.