106 - AMB
COVER YOUR BASES.Make sure your kids
have a good balanced diet off the bike
with a mix of fruit, veggies, dairy, meats
or other protein and whole grains. Keep
processed foods to a minimum to set them up
with healthy food habits for life.FILL YOUR BOTTLES.Make sure the
kidshave a bottle cage if possible. For
most kids, water is the best choice -
and drinking before, during and after
exercise is the best way to stay hydrated. Stop
and encourage them to sip regularly, rather than
waiting until they are thirsty. For more serious
athletes, sports drinks may be okay during a hard
or long session but be aware they contain plenty
of sugar and can often can damage young teeth.BUILD THEM STRONG.Calcium builds
strongbones, so it’s important for kids to
eatcalcium-rich foods every day. You’ll
find calcium in dairy products like milk,NUTRITION TIPS
FOR THE WHOLE FAMILY
A family that cycles together stays together.
That’s what they say, right? Riding bikes
together is a fabulous way to get kids
active and into sport, as well as spending
some quality family time out in the fresh
air. If you’re taking the kids out on their
bikes though, it’s important to remember
to fuel them as you would yourself so you
all get the most out of the ride (no hangry
moments that will ruin the day...). Try these
quick and easy nutrition tips for the whole
family (kids and big kids alike).yogurt, and cheese. Other good sources include
dark,green leafy vegetables, almonds and
calcium-fortified products, like soy milk and some
cereals.DON’T MAKE A FUSS OF FOOD OR
WEIGHT. It’s not usually healthy for kids
to go on diets — to lose or gain weight. In
fact, comments about weight or food can
sometimes set kids up for a long-term struggle
with their body and eating, so it’s best to focus
on other things like fitness or skills, and what
food can do for you (provide energy, or help them
recover), rather than how much or what they are
eating specifically.FUEL RIGHT BEFORE YOU GO. This
applies to adults, too. If you’re going to eat
a meal before a ride, ideally have it two to
four hours before you start. If you have a
full stomach, your body will need to spend energy
digesting food, leaving less for you to use on theWORDS: ZOE WILSON
PHOTOS: ROBERT CONROY