Planning fueling and recovery snacks for children before and after training sessions can help ensure young boxers have the energy they need and promote proper recovery. And let’s be honest, depending on their age, many won’t either know what to eat or have the desire to organize it.
Here are some steps that parents can follow:
1. Understand the nutritional needs: Fully understand the timetable/schedule based on their schooling, travel, activity level, and boxing timetable, This will help determine the appropriate types and amounts of snacks needed.
2. Pre-training snacks: Prior to training sessions, provide a snack that is rich in carbohydrates to fuel their energy levels. Include foods like fruits, whole grains, or yogurt. Trail mix, or good old M&S mixed nuts offer carbs and proteins and are an easy win. Avoid heavy or fatty foods that may cause discomfort during exercise. Food should be consumed a minimum of an hour prior so digestion can take place.
3. Hydration: Remember that hydration is crucial before, during, and after exercise. Make sure your child drinks enough water or sports drinks containing electrolytes to replace fluids lost during training. It’s always a good idea for the boxer to weigh the same before and after training (so water is replaced during). This way weight loss is fats over water.
4. Post-training snacks: After the workout, focus on recovery by providing snacks that combine carbohydrates and protein. This helps replenish energy stores and aids in muscle repair. Examples include a peanut butter sandwich, a protein smoothie, or a banana with yogurt. Again, easy wins. A pint of milk (if tolerant) is great for rehydration.
5. Timing: Try to offer snacks within 30 minutes of completing the training session. This allows the body to effectively utilize the nutrients for recovery. Insulin levels are high and more likely to start storing and recovering carbs (in the form of glycogen around the muscles and liver).
6. Portion control: Be mindful of the portion sizes when providing snacks. Avoid overfeeding, as this may cause digestive discomfort or hinder appetite for regular meals. A handful is often a good guide for the snacks mentioned above.
7. Variety and preferences: Offer a variety of snacks to keep things interesting and address individual preferences. This will increase the likelihood of your child consuming the necessary nutrients. Boring, repetitive whole foods may result in them not adhering to eating them.
8. Consult a nutritionist: If you are uncertain about your child’s specific needs, consult a registered dietitian or nutritionist who can provide personalized advice based on their age, activity level, and any dietary restrictions.
Remember, it’s essential to focus on a balanced overall diet rather than solely relying on snacks for proper nutrition. Snacks are supplements to fuel and recover. Encourage your child to eat regular meals consisting of a variety of nutrient-rich foods to support their overall health and boxing performance.
Finally, it’s not the parents job to prescribe weight cutting diets where there are stipulations of certain amounts of weight they must lose week by week. Leave this to the professionals. That’s a safeguarding concern otherwise! Just ensure they are eating a balanced diet.