NUTRITION IN RUNNER CHILDREN

Doing sports has many benefits for children. However, the rapid period of growth during childhood and adolescence leads to need special nutritional requirements.

Nutrition is very important in the growth and development, injury prevention, and the performance.

Children and adolescents need a total energy intake enough to meet the daily needs of growth and maturation and physical activity.Without adequate energy intake, the child may feel tired, lose weight and stop working properly, both mentally and physically.

Carbohydrates are known as the preferred source of energy in the body during exercise, although this may not be directly applicable in children.It is believed that children can use fat as an energy source during exercise. However, carbohydrates should not be removed from your diet, they can be a good source of fiber and other nutrients.Both children, teenagers and adults can benefit from the intake of carbohydrates during prolonged exercise.

Many foods can normally be high in fat, such as oily fish, meat and dairy products contain a number of vitamins and minerals essential for growth and development.

The protein is important because it provides the essential amino acids necessary for growth tissue, including muscle. In general, physically active people increase their protein intake when they increase their total energy intake.However, physically active children vegetarians or vegans may need additional help to meet their protein needs.

A child physically active has numerous advantages. At the stage of rapid growth and development, it is important that children consume enough quantity of energy and nutrients.

You must motivate your child to carry a good diet before and after to do jogging.

Also we let you here an article presentation about fast food and children made by some California State University students:

IS RUNNING A FASHION SPORT?

We must differentiate between the conventional runner and the fashion runner.

The conventional runner is one who has dedicated his life to this activity and the fashion runner is who has started in a time of life in which do sports is trendy. In the second type of runner, it is possible that before to be runners they have practiced other sport or have not practiced any physical activity.

Nowadays, going out to running is one of the most practiced sports practices. This increase of sport is directly related to the culture of the image in which we live.

Another important point is consumerism which entails. For doing running it is necesary a certain material such as basic, sporting sneakers. But the range of objects that can be used to practice this sport is very wide, from thermal shirts to vitamin supplements, sunglasses and GPS devices which show the distance traveled. Ad campaigns for sports brands incite people to get started in the sport and also to consume their products.

THE HYDRATION

The hydration  of a runner is very important for having good results both in training and competitions. However, many runners make mistakes.

The quantity of liquid that the runner loses during exercise will depend on the degree of intensity, the duration of the exercise, temperature and humidity and the characteristics of the environment. When water is scarce, it diminishes the ability of performance.

The people who do sport,  they should ensure that they eat and drink liquids provide them with the necessary amount of sodium, this is the electrolyte that more is lost during sweating, essential to maintain the balance of the cellular fluids.

Next, it shows tips with respect to hydration.

Do not drink too much water before the race. Some runners drink plenty of water before the race to avoid dehydration. It is advisable to drink enough water to finish with the thirst. It is recommended during the 45 minutes before the race.

Drinking too much water during the race.

The amount of water you should drink during the race will depend on the distance  and the weather.

If you drink plenty of water you can have pain in the stomach or having to evacuate the liquid.

Another tip isn't drink any sporty drink which you haven't tried before because it could be bad for you.

THE DIET AFTER THE COMPETITION

Many runners put aside the diet after realise a competition but this it can be a problem since the energy reserves are scarce. In this post will explain the importance of eating after performing a competition.

When it ends the competition or the training, replacing the lost fluids and take proper nutrition is essential for recovering muscles as quickly as possible.

The food intake should be composed of carbohydrates. Carbohydrates help restore the glycogen that we lose during exercise, these are important to help muscle recovery. There are two types of carbohydrates: simple and complex.

• The simple carbohydrates help us to increase our glycogen quickly, for example, energy drinks, energy gels, cookies, nuts, etc.

• Complex carbohydrates: they help us to increase our glycogen slower and progressive as for example, the paste.

We say eating simple carbohydrates with sugar because it enters in the blood as quickly as possible and it is transformed into glucose. 

Resynthesis of glycogen is higher in the 15-30 minutes after the end of the activity and until the 2 hours, then it decays.

The recommended carbohydrate quantity in solid or liquid fastened  is 1-1.5 g HC / kg.

I hope to serve you, in the next post will it will increase the information.

THE IMPORTANCE OF THE RECOVERY

The recovery after the races is also important although many runners do not take into account this factor. In this post is explained the consequences that may have a poor recovery and how to make a good recovery.

The rest is as important as training. The lack of recovery can bring to injuries.

The recovery It varies by individual, depending on age and level of fitness. A younger and better trained person recovers faster.  

Also, there are other external factors affecting the recovery period: run at high temperatures and high humidity, with significant increases the slope. In these cases is recommended a higher recovery than usual.

A good recovery is one that includes:

• The absolute rest
• The proper hydration and nutrition
• Soft stretching, 
• Ice on the muscles
• Sleep well

I hope you serve these recommendations.

CHILDREN'S MOTIVATION

In previous posts we talked about how to introduce children to the sport. Now, we talk about how to keep them motivated.

As parents, guardians and guides of children, we know that there are differences between adults and children when it comes to keeping them motivated to sport. For smaller, competition is not paramount when participating in a sporting event. Most importantly is to have fun. As it grows, the competitive aspect of sport is becoming more important in some cases. It is very important to take this into account, since the idea is to keep them motivated for that the sport always forms part of their lives, whatever the goal.

A series of advice for keep motivation the children:

• Meet your goals and objectives:Many times we make the mistake of imposing goals to our children and they end up doing a sport to comply with their parents and not for fun. It is important to know which are the objectives and goals of the child.

• Be Enthusiastic: smile! Listen to the child and interact with him.

• Include them in decision, making them take responsibility for their actions.

• Supports efforts: remind them to always give the best and that, whatever happens, you will always be proud.

• Share your stories: tell them about your victories but also about your defeats and failures and how you managed to get over and move on.

• You're a role model. Teach good manners and competitive attitudes that can help both in sport and in everyday life.

• Use the mistakes as a learning tool:it is important that they know that both in life and in sport, will be difficult moments. Teach them tools to cope.

• Become a model: If you have experience in the sport, talk about your technical knowledge of the sport.

• The most important thing is to have fun doing the activity and excitement that always has to do it again.

FOOD FOR RUNNERS. BEFORE AND AFTER OF COMPETITION OR TRAINING

The food in the runners is very important. There are a lot of very healthy and recommended food, depending on when ingested, they will be more or less interesting:

So you have to eat to run:

Rice: carbohydrate high glycemic index, easily assimilated, even for runners with gluten intolerance. It is a rich source of amino acids and rich in fiber if consumed in its integral form.

Legumes: carbohydrate low glycemic index, ideal for regulating a low calorie diet for its cost, and contains fiber, vitamins, minerals and amino acids. Do not use in the two days prior to a competition.

Fruits: rich source of vitamins and minerals.

Vegetables: rich source of vitamins and minerals.

Nuts: source rich in essential fatty acids, carbohydrates, proteins, vitamins and minerals.

Oats: carbohydrate low glycemic index and protein of a high biological value.

Blue fish: Protein contains essential omega-3 meat.

White meat: They provide proteins with low-fat.

Dairy: It provides proteins and lactobacilli that help regulate body.

Water: Indispensable. Involved in all chemical reactions in our body. Do not forget that we are two-thirds water.

It is time to retrieve:

The first two hours after the race or training are paramount to recharge the muscle as it is when is more receptive. Especially if they were severe or lasting workouts and of course, if an event or competition. The first 30 minutes is essential to provide carbohydrates in liquid form with recovery type drinks or, if not with sugary juices. Once you've made ​​a first recharge, the first meal would be wise to do it with carbohydrates of high glycemic index and some protein trace.

ADVICE TO CHOOSE WOMAN’S TRAINERS

Buying woman's trainers is difficult. Several aspects should be considered to choose the best trainers.

1. Type of footstep:

The first thing to know is what kind of footstep we have.  With the test of footstep we could know easily which group we are.

2. Weight and physical condition:

Depending of your weight, there are trainers with more or less cushioning.

3. Depending on your training:

If you run at a rate above 5 'kilometer, damping should prevail over the weight of the shoes.

However, If you run below 5 ', the weight and the characteristics of the trainer becomes increasingly important.

If you usually go for a run 2 or 3 times a week, you should buy trainers with cushioning.

If you are looking for trainers for competition, depending on your physical characteristics and the time you do, you could buy a mixed trainers.

4. How many kilometers per week do you do?

If you make many kilometers at a slow pace are better trainers with a good cushioning.

If you do workouts of few kilometers at a rapid pace you must choose trainers with less cushioning and less weight.

5. Wich surface do you usually run?

If you usually run on asphalt you need a trainer with good cushioning. Asphalt is hard and it affects the joints. The asphalt training with the wrong trainers can cause injury.

If you usually run on land roads, the cushioning it isn’t important.

If you run through mountain, the trainers that you should look for are the called "trail".

ADVICE FOR RUN!

The "running" is one of the most complete sports since it provides a good physical condition. However, not everyone can do this sport because it is necessary to train well. Here, there are some recommendations that it shows how the people can start to do this sport.

• Use the right trainers for run, this means using comfortable trainers.

• The clothes are another important factor, it is favorable to use sports clothes with which you feel comfortable, but it depends the time of year.

• A chronometer and a heart rate monitor to control heart rhythm can be interesting tools we can use.

• You must be hydrated before, during and after to run. This advice is one of the most important.

• You should choose soft land for run because these surfaces will be better for you since it decreases the risk of injury.

• When you start to run, it is recommended training two or three days a week with at least one day of rest.

• It is recommended warming up at least seven or eight minutes before to start with the training.

• It is recommended running inhaling through the nose and exhaling through your mouth for 3-5 minutes.

• It is advisable to stretch around fifteen minutes after of the training.

LET'S GO RUN!

The first years of a child as a runner should be oriented to enjoy. If not, they will lose their passion for run. If their performance is good, they should try to have fun and not focus only on win.

If your sons want to start running, you can take them with you to the races. This is a sure way to get started in the running, in addition this is the best way to transmit your passion for this sport.

When you run with your sons always remember:

• -          They should run with the smile on their face.
• -          Selecting an appropriate distance for them.
• -          Explain to them. What is the running?
• -          They should decide the speed for run.
• -          Teach them the most beautiful landscapes of the races.

Also, the child's comfort is very important. They should wear good trainers.

If your child wants to start competing, there are plenty of youth races for join. This will be very exciting for your child, perhaps the first time that he experiences the victory or the loss.