The girls are training 3 to 4 hours in the evening, quite often after a long day at school, rushing back home, doing their homework and jumping in the car to get to their club.
The training in itself is intense and it's repeated multiple times per week. Their is an absolute need to fuel their body with good nutrients before they head out. It will help their muscle function, their recovery, and their brain. Hunger triggers a lack of focus very quickly for kids, beyond the physical fatigue and the risk for injuries.
Here is an example of a quick and easy snack that will fuel your kid prior to a training.
Carbs is a priority, so an overnight oatmeal jar is a perfect pre workout.
One degree Oatmeal is on the expensive side but it's the only oatmeal that is truly organic without glyphosate ( glyphosate = not good...).
Make sure to use plain old-fashioned oats and not quick oats because the consistency is best with rolled oats.
In a jar, add the oats with some milk ( whole, plant based, ...up to you). You can add Chia if your kids gut tolerate those. It's packed with good nutrients, and it makes the oat pudding like.
Add-ons:
You can add some greek yogurt to add some protein to the mix.
Vanilla extract
Agave, honey or coconut sugar
Dried fruits, fresh fruit ( frozen blueberries), sliced almonds
Spices like cinammon, cardamon
Once the training is done, it's late and they have school the following day.... they still need to eat to repare their body ( ideally in the next 30 mins post training). So dinner will also be very important and should contain lean protein and carbs in it. ( chicken/beef/egg/rice/sweet potatoes/...).
We hope this helps, if you have suggestions for good recipe, do not hesitate to share them with us and I'll post those here.
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