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TO SUPPLEMENT OR NOT?
Protein helps build and
repair muscles, but most
kids get plenty of it through
a balanced diet. Unless they are doing
high volumes of strenuous training,
there is no need for supplements.
It’s important to note that adolescent
athletes doing more serious training
should be encouraged to eat more on
training days to match daily exercise
demands. This may mean larger meals
or more regular snacks are required
depending on the training planned. If
you’re not sure that you or your kids
are fuelling correctly, the best person
to see is an Accredited Sports Dietitian.
You can find one atwww.sportsdietitians.
more iron than those who are inactive.
Includeiron-rich foods such as meat,
chicken, fish, beans and fortified
MAKE IT FUN AND GIVE THEM
CHOICE.Getting kids involved
inchoosing or preparing snacks
for the bike is a great way to
encourage them to try new foods and
feel part of the process. You could try
making a fruit and nut ball or muesli
bar together that is specifically for your
rides on the weekend.
PACK SNACKS FOR EVERYONE
in your jersey pocket or
backpack.Try fruit like banana,
a muesli bar, some trail mix,
crispbread with peanut butter, or a
pedals. The best pre-ride meal includes
carbohydrates for energy, but is low in fat and
fibre, which can slow digestion.
THERE’S NO NEED FOR “CARB
LOADING”. Don't think you have to
eat a lot of carbs as you might before
a big ride or race, although without
carbs the kids will be running on empty. The
best option is to balance meals with a mix of
carbs, protein and veggies. Whole-grain foods
like whole-wheat pasta, brown rice, whole-
grain bread and cereal, and plenty of fruits
and vegetables are the best options.
KEEP THEM RUNNING. Iron-rich foods
should be eaten regularly by the whole
family. Without enough iron, kids (and
big kids) can develop anaemia which
makes you feel tired. Girls who have their
periods lose some iron every month through
their menstrual flow and active kids lose