Meloney A. Martin, Contributor

Jason Lopez participating in a children's golf tournament, held at Constant Spring Golf Club, on Friday, January 25. - Winston Sill/Freelance Photographer

For Child's Month, Flair continues its four-part series on managing your child's weight by fitness expert Meloney Martin.

Children and teens who are active in sports need proper nutrients in their diet to help support and sustain high levels of activity. Because these athletes need fuel for both endurance, energy and personal growth, they may consume anywhere from 2,000 - 5,000 calories per day. The following are key components that are essential for active youth:

Hydration

Children need more liquids than adults during active play, because they are more likely to suffer from heat exhaustion or stroke, when practising in the heat. A good rule of thumb is four to six ounces of liquid for every 20 minutes of intense exercise.

Carbohydrates

Eating a meal high in carbohydrates before intense activity will help fuel the mind and body. If the high level of play continues for one to two hours, athletes may need to refuel during the activity with a snack. Good sources of carbohydrates are oatmeal, pasta, potatoes and starchy vegetables.

Protein

Before and during play, protein will maintain and rebuild muscles being worked by intense activity. After the game, be sure to give your child a snack with both carbohydrates and protein to help refuel the body and rebuild the muscle. A peanut butter sandwich is a great option.

Fat

A little fat can go a long way in fuelling the body. Choose healthy snacks with a little or low fat.

Minerals/Vitamins

Children who consume the required number of servings from a variety of foods may not need a supplement. It is best to talk with your paediatrician before starting a supplement.

Pre-Activity

The night before a game or high-endurance activity, plan your meal to include both carbohydrates and protein. Avoid 'carboloading', meaning only eating carbohydrates, as this will only give athletes one source of energy. An example of pre-activity dinner: Spaghetti and meatballs in marinara sauce with a side of broccoli or salad. Eat a meal two hours before activity and consume both carbohydrates and protein. Great sources include turkey sandwiches, toast with peanut butter and oatmeal with fruit.

Eat a snack during an intense activity if it lasts longer than an hour or two and make sure you refuel the body with carbohydrates and protein after the activity is over.

It takes all of the above to keep a young athlete in peak performance. By consuming the right nutrients, youth athletes will have enough energy to sustain an intense workout and recover.

Meloney A. Martin, certified weight-management specialist; fitness and nutrition coach; sports nutritionist; certified holistic stress-management specialist; certified kids nutrition specialist; ISCA certified personal trainer; first aid and CPR certified.

Martin