Daily nutrition is just as important as daily practice time when it comes to fencing. Fueling your child’s body with healthy and balanced meals will help increase their performance and ensure a successful career. Here are a few nutrition tips from the teachers at Space City Fencing Academy.
Eating Protein Is Essential
Every parent knows protein is essential for a well-balanced diet. However, protein is essential for optimal athletic performance. Protein increases muscle health and keeps you feeling fuller longer. It’s also a great way to speed up recovery, maintain proper weight, and help absorb iron and other essential minerals.
While protein bars and shakes are a quick way to consume protein, they aren’t the best regular options for children. They are a good option for mid-day or on competition day, however, it’s best to avoid them for meals. Instead, prepare grilled or baked chicken or another lean option for mealtime. Higher protein and fewer carbohydrates can increase your child’s energy and focus.
Choosing Well-Balanced Meals and Snacks
When choosing well-balanced meals and snacks, it’s important to remember that adolescent fencers will eat more calories than their friends. The harder your child trains, the more nutrients they will need to replenish. What they eat each day will also determine the level of success they have in class.
Well-balanced meals and snacks that contain high protein, fruits, and vegetables will increase their focus and help them perform better. Lean protein is important for every meal and snack. Granola with yogurt, turkey chili, fruit and jerky, protein muffins, and vegetables with hummus are a few examples of well-balanced meals and snacks.
Increase Hydration
Every athlete needs to pay close attention to hydration, especially adolescent athletes. It’s easy to forget to increase hydration when you’re in class or having fun at a competition. While soda, coffee, or iced tea may seem like a welcoming option to many children, water is the best option every time.
Soda or other sugary drinks can increase blood suga,r and insulin levels, essentially dehydrating your body. This causes headaches and upset stomachs in many children. Encourage water as much as possible. Foods that are high in water can also count for hydration intake. If water doesn’t seem very inviting to your child, you can add some fresh lemon for taste and nutritional benefits.
Food Journaling
Some athletes consider journaling their food each day to keep track of their calorie and nutrient intake. This is not a mandatory process, especially for children. However, as they get older and work more on their craft, it may seem like a helpful process if you want to help them consume enough of the right nutrients. This doesn’t have to happen every day, but some parents find it helpful for a season or two.
We Offer Fencing Classes
If you have questions about fencing nutrition, the instructors at Space City Fencing Academy of Houston are ready to help you. We would love to meet with you and show you the benefits of joining our community. We even offer a free fencing class for children. Contact us today to get started.
