1 min read Sports nutrition for kids
Sports nutrition for kids focuses on fueling growth, energy, and performance through balanced macronutrients, micronutrients, and hydration. Proper intake supports optimal athletic output while preventing issues like dehydration or nutrient gaps.
1. Good Nutritional Support
Carbohydrates - Use Simple Carbs (Honey, Fresh Fruit Juice) for quick energy around activity.
Complex Carbohydrates - (Grains, Tubers) as main meal fuel.
Protein - Protein - The best approach is whole foods first. Useful options include Milk, Curd, Eggs, Chicken, Fish and Seafood, Sprouted Pulses, Beans, Soya, Tofu, Nuts, and Nut Butters, Seeds, Mushroom, Curd, Hung Curd, Mutton in moderation. Aim for protein at breakfast, lunch, dinner, and one post-sport snack, rather than trying to “load” protein all at once.
Healthy Fats - Prioritize ghee and cold-pressed oils over refined oils; include a handful of nuts/seeds daily.
Micronutrients - 5 servings of raw food daily (3 Fruits, 2 Salads).
2. Recovery & Sleep
Night - 6–8 hours of sound sleep.
Day - 30–45 min post-exercise rest (Power Nap, Meditation, or Shavasana).
3. Supplements
Food First, not required for kids under 12.
Exceptions - Only Vitamin B12 or D3 if a deficiency is medically confirmed.
4. Emotional Wellbeing
Support - Strong, positive bonds between child, parent, and coach.
Focus - Use sports psychology to build mental strength and resilience.
5. Hydration
Formula to calculate a child's daily water requirement -
Take their weight and divide by 2.
Add a decimal point to that result.
Add 500ml extra.
Example: For a 25kg child: 25 /2 = 12.5
Add decimal i.e1.2 Liters. So this child would require 1.2 + 500ml = 1.7 Liters/day.
That 1/4 should be given in the form of sherbet/lemon water/ coconut water/fruit juices etc .
Rashmi Gaurav Somani ( MS RD )
Clinical Nutritionist & Obesity Mgt Consultant
Nutricure
