Sports are more than just fun and games. Striving to win builds confidence, cooperation, concentration, coordination, and creativity. Or at least that’s what you’ve heard. But is that really the case?

Isn’t Competition Bad for Kids?

“Competition” is a dirty word for some parents. Not only does it put too much pressure on children to be their best, they say, but if they do not measure up, it can also cause undue stress and leave kids feeling frustrated. Many well-meaning moms and dads either declare everybody a winner or avoid competitive situations altogether to protect kids from disappointment.

But is a shelf full of trophies for participation really the answer? Not necessarily. Experts in child development point out that for children, a little healthy competition can be good. In addition to setting them up for wins and defeats later in life, competitive experiences will help them develop valuable skills that they will use well into adulthood, such as taking turns, practicing empathy, and tenacity.

Here’s a closer look at some of the benefits of healthy competition – like that offered in gymnastics – for kids of all ages.

Competition Teaches Children to Take Risks.

Once they realize that competition is not a scary thing, they can take risks. Not rash physical risks, but ‘risk’ as in testing the boundaries of what they are capable of. They can develop the confidence to do things that are initially out of their comfort zone.

Competition Can Build Self-Esteem

Self-esteem cannot be handed to kids; they have to earn it. Competition is one way kids gain self-esteem.

Professor Margaret Talbot, President of the International Council for Sport Science and Physical Education, once wrote that sports, dance and other challenging physical activities are distinctively powerful ways of helping young people learn to ‘be themselves’.

She suggested that these sorts of activities – when they are appropriately presented – can teach kids to question limiting presumptions they might have picked up, and come to view themselves and their potential in a new way.

Competition Teaches Commitment

Children will learn how to commit to important events by being involved in sports through things like weekly training schedules. Organized sports teach kids how to be disciplined during practice, how to focus on the task, and how to have patience.

Competition Teaches Life Balance

Children playing sports also have to learn how to achieve balance between their schoolwork and athletics, which promotes a strong work ethic both on and off the court. Learning how to work as part of a team is an important skill for everyday life and a sports team is a great way to learn.

Competition Helps Kids Perform Better in School

Researchers have found that physical activity increases brain activity. When your child goes to school, this can translate into better test results. Kids who participate in team sports are also more likely to be active, hardworking students, and better future workers.

How to Encourage Healthy Competition

Falling short of winning the top prize isn’t easy for anyone, but as a parent you have the power to help your kids think positively about competition, even when things don’t go to plan.

For starters, it helps to define accomplishment not just as winning the activity, but as setting a goal for something they put their minds to and accomplish. Try to be there to support your kids through their challenges and regularly reinforce the message that it’s okay to lose as long as they are putting forth an effort and learning from the experience, Modeling good behavior (read: no blaming the judges afterward) is also a powerful tool.

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Most parents are aware that there are all kinds of physical and health benefits associated with gymnastics for kids, even for toddlers.

What they may not always realize right away – until their child is an active participant anyway – that there are other, less obvious benefits that any child can gain from participating in gymnastics and many of them can actually equip a child with skills and benefits that will help them in other aspects of life in general, and will stand them in good stead for years to come. Here’s a look at six benefits of gymnastics for kids you may not know about.

Discipline

Discipline is a very important part of any gymnastics lesson, even those geared to very young children. There are rules that must be followed to ensure everyone’s safety and even if a child initially attends a class with a parent they must learn to be disciplined enough to follow them or lose their place in the class.

Later on in a young gymnasts progress, self-discipline becomes even more important, as they need to be able to stay on task even when their coach is working with a classmate and also to put in the practice needed to improve, even if it means giving up something else (video games, hanging out etc.)

Determination

No one would ever be able to claim that gymnastics is an easy sport. Every move, every routine takes time, patience, practice and effort to master and to eventually perfect. It also involves lots of setbacks and mistakes and it is the determination to keep going, through all of the tumbles and missteps that give a gymnast a fierce sense of determination that will spill over positively into schoolwork and lots of other aspects of everyday life both large and small.

Self Confidence

Self-confidence is something many children, tweens and teens struggle with on a daily basis and sometimes it can seem like the rise of the Internet and social media, as well as various mixed messages from the mainstream media, have only made things worse.

Gymnasts, however, develop self-confidence because if you have practiced something dozens of times, failed, got up and tried again until you get it right that the experience can be nothing but a self-confidence booster.

The Ability to Overcome Fear

Any experienced gymnast will admit that getting up on the vault, the beam or the rings for the first time was something of a scary experience. Even some floor work can be a little daunting at first. Gymnasts quickly learn that these fears can be overcome and that they can then apply the same principles to lots of other aspects of their life outside the gym.

Teamwork

Although there are plenty of individual glories to be had in gymnastics for kids it is teamwork that almost always is the most important thing of all. It’s not always easy to get children of any age to see the value of teamwork and yet it is a hugely important life skill in general.

As a gymnast, a child quickly realizes that the only way they are going to get those titles, medals and accolades they want is to ensure that not only are they doing their best but the rest of their team is too and so being a good teammate becomes second nature.

Friendship

One of the things that you will hear about gymnasts at all levels is that for the most part the participants are very friendly with one another and those friendships last for years. Many kids find that they form fast friendships through gymnastics that stay with them even if they leave the sport, and that can only be a good thing.

Find out why more than 700 gymnasts make Integrity Gymnastics their ‘second home’. Contact us today to discover what opportunities await your child in our gym.

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The wearing of face masks is becoming a way of life. Even if they are not to be worn while participating in gymnastics and other sports when meets, games and practices do resume the chances are good that at child over the age of 2 or 3 will be asked to wear one when near others. Kids of all ages may also be told to wear them when they return to school. But if adults are struggling with the idea how can you help kids get used to it?

Choosing the Right Face Mask for Active Kids

The CDC, and most schools, sports organizations and others are requiring/recommending that children wear a simple cloth mask, but when choosing masks for your child things get more complicated than that. It will need to fit, be fit for purpose and, if you really want your child not to balk too hard at wearing one something that appeals to them.

The good news is that there an increasing number of children’s clothing manufacturers offering their take on a face mask that are easy to find in retail settings. If you are shopping for tweens and teens looking for something fashionable and/or cool Etsy may be a better bet, and you will be supporting individual entrepreneurs and craftsman when shopping there.

If you are feeling crafty you could even choose to hit up the fabric section at a store like Joann’s, let your child choose a unique print or two and then make your own face masks. Joann’s offer some great tutorials here, and it’s easier than you might think.

Wearing and Caring for Kids Face Masks the Right Way

Once you have found masks they like as a parent it will be up to you to help make sure they are wearing, using and caring for them the right way. Here are some basic guidelines you can follow and share:

Putting Face Masks On

• Have your child pick up the mask by the ties or straps with clean hands and attach it securely to their face. Younger kids you’ll have to help with this.
• Be sure that the mask fits snugly but that your child can still breathe effectively
• Have them/help them adjust the fabric near the bridge of the nose to make a tight fit (some people find that putting your child’s glasses or even sunglasses over the edge of the mask helps it stay in place)
• Help your kids feel comfortable in their masks and remind them again that they shouldn’t touch it and that they should leave it in place. Lead by example and make sure you wear one yourself.

Taking the Mask Off

• Wash your hands before touching the mask and have your child do the same. Remove the mask by the ties or straps
• Place the mask immediately in your washing machine or in a plastic bag
• Have your children wash their hands after removing the mask
• Wash and dry the mask in your washing before using it again, cloth face masks should never be worn a second time until they have been laundered.

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Getting involved in sports is something that everyone agrees is a great idea for kids – especially for teenagers whose idea of the ideal after school activity is often playing Madden on the Xbox or spending hours on Facebook rather than actually getting out and being active on a regular basis.

Any sport comes with its risk of injury though, and that is as true for teens as it is for adults. Some sports injuries are more common in kids than grownups though, and parents, and kids, do need to be aware of just what they might be able to do to prevent some of them.

Types Of Injury

Sports injuries in general come fall into two major categories – acute injuries and overuse injuries. Acute injuries are the ones that no one really sees coming, the sudden sprain, the crack to body from a badly timed ball, the falls and the spills that at some time or another almost every athlete, amateur or professional will succumb to. As they are, in many cases, just learning their sport of choice, as well as the fact that teens are often over enthusiastic in sports, such injuries in young people can be very common.

Overuse injuries are a different story though and easy for kids, whose bones and bodies are still growing and changing, to fall victim to. Sometimes a child will develop unexplained aches and pains after competing that are simply the result of overdoing things or training too intensely. In other cases, a series of small knocks, bumps and bruises may accumulate until the damage becomes more serious.

Either way a child that complains of pain or discomfort before, during or after playing sports should never be ignored. It may just be simple growing pains or twenty minutes too long on the track that day but a visit to the doctor is still a good idea if the pain persists for more than a few hours.

Easy Injury Prevention Tips

One of the unfortunate reasons why more sports injuries are being seen in today’s children and teens may be attributable to the fact many kids these days tend to pick one sport and then concentrate on it solely, never varying their routines or how they use their developing bodies.

This, experts say, robs them of the benefits that cross-training offers. To help prevent overuse injury sports medicine experts suggest that young athletes participate in a variety of physical activities to make sure that they are not overusing one set of muscles or physical skills. For example, if a child plays softball they will also probably benefit from taking gymnastics as well, to help build strength and coordination while also

In terms of further prevention always making sure that they warm up properly before any kind of physical activity is important for kids to help prevent injury and if the sport they play calls for protective equipment it should be worn and worn properly. Coaches and parents should also be on the lookout for a child who seems to tired, sick or in pain to participate that day and have them skip the session – no pain, no gain should never apply to kids.

The risk of injury should not be a reason to discourage a child’s interest in sports though. In an age when child obesity is becoming a dangerous epidemic all over the Western world, encouraging children and teens to get plenty of physical exercise is a must, and there is also a lot that can be said for the mental benefits of sports as well. So go ahead and cheer your child on and support their goals, just help them try to make sure that they stay as healthy as possible while doing so.

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School’s out – earlier than expected this year – and the kids are ready for some summer fun! Whether organized sports resume this summer remains to be seen, but even in the wake of COVID-19 the summer months provide the perfect opportunity to spend lots of time outside being active. Whether it’s swimming, hiking, biking, sports camps or just hitting the park, there’s something for every kid

With the increased outdoor fun comes increased risk of injury. It’s important to be aware of the potential dangers in summer sports and to take steps to stay safe while having fun. Here’s a look at some of the most important.

Helmet Safety

Helmets should be worn whenever a child is on wheels. This includes bicycles, scooters, skates, rollerblades and skateboards. The helmet must fit properly and be sport specific. Find out more about fitting bike helmets properly at the National Highway Traffic Safety Administration website.Oh, and as kids look to you for their behavior cues set a good example and wear a helmet yourself too!

Water Safety

Adult supervision of younger children at all times is of paramount importance to keep them safe. No child is ‘drown proof.’ For older kids, make sure they understand the dangers of diving into shallow pools or unknown water. If you have a pool at home ensure all pool drains have covers, as suction from pool and spa drains can trap an adult or child under water.

Sun Safety

The best line of defense against the harmful effects of the sun is covering up. Kids should put on hats, sunglasses and you could even consider purchasing SPF-rated clothing.

Kids of all ages – and even adults – should limit sun exposure during peak-intensity hours (between 10:00 a.m. and 4:00 p.m.) and use a sunscreen with an SPF of 15 or greater that protects against UVB and UVA rays, and apply it both on sunny and cloudy days. Heading to the beach? Use extra caution near water and sand as they reflect UV rays and may result in a quicker sunburn than you expect.

Hydration and Heat Safety

Keeping well hydrated is very important for everyone, but especially for active kids. Children should be reminded to drink and younger kids helped by Mom and Dad to learn how much to drink. As a general rule of thumb a child weighing 90 lbs should drink 5 oz of cold tap water every 20 minutes, and an adolescent weighing 130 lbs should drink 9 oz every 20 minutes, even if they say they don’t feel thirsty.

On hot days, to stay on the safe side gymnastics and sports practice and outdoor games should be shortened and more frequent water breaks are a must. Most importantly, kids of all ages and adults should seek medical attention immediately for any signs of heat-related illness, especially if they have been very active as sunstroke is no joke.

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Weeknights and weekends spent taking active kids to and from extra-curricular activities and sport are on hold indefinitely. For active kids, used to having, for example, gymnastics practice several times a week, this only adds to the stress and confusion they are feeling.

While most youth athletes can be kept relatively active at home, even within the restrictions, their mental well-being is something that is not as easy to address.

This is going to be a difficult and disruptive time for all kids. For those children who actively participate in sports, the loss may be even greater and could contribute to higher anxiety and depression.

The way many youth athletes cope with life is through their sport. If sport is okay, and they are performing well, then life more easily works itself out. It is when they have severe on-the-field or off-the-field issues that cause their stress levels and anxiety to spike. The lockdown certainly counts as such an issue.

Youth athletes will probably experience sadness, mood swings, or lack of initiative – and that’s normal. The key is to recognize there is nothing wrong with them and allow them some time and space every day to grieve.

Athletes are creatures of habit and crave structure and discipline. So, encourage and help your athlete practice self-care. Keep consistent sleeping schedules. Continue exercising. Eat well and stay hydrated. Maintaining a structure to stay healthy will help avoid them going on huge binges of screen time or eating unhealthy food.

Athletes should also stay connected with others virtually. If they are able to focus on helping someone else out, someone less fortunate, or even connecting with a friend, then they will gain some welcome distractions from their situation they need.

More Ways Parents Can Help Their Youth Athlete

Here are some more ways you can help your child cope with both the general lockdown situation and the loss of their sporting activities:

• Set up routines (schoolwork in the morning, “recess” in the backyard) to help normalize the situation as much as possible.
• If it allows, play with your child in the sport of their choice in the backyard or driveway, or practice certain skills and drills within the home if possible.
• Encourage them to talk, If they are feeling overwhelmed, anxious, fearful or depressed, let them know it’s okay to admit that and to talk about it. Be honest with them and don’t hesitate to ask for help for them if you need it. While physical hours for medical professionals are limited, telehealth is widely available and help is there.

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Eating healthy during social distancing and quarantines is possible, it just calls for a little extra planning. Here are some tips:

Plan ahead.

Visualize breakfast, lunch, and dinner for at least 5 days. What will you serve? What do you need? Consider the foods your family likes, your food prep methods, interests and skills, and the time and energy you will have for preparing meals.

Working from home may not mean there is more time to cook—especially if you are now responsible for teaching your kids and doing the work your employer expects.

To help save time, include children in meal planning, preparation, and clean up while teaching them writing, math, reading, and science. (bonus!)

• Reading/Writing: Ask your kids to make a list of what’s in the pantry and refrigerator. Then, have them look through cookbooks or online recipes sites to find meals and snacks that use up what is on hand. Have them share their breakfast, lunch, or dinner meal ideas.
• Math: Find math in measuring spoons and cups, counting out numbers of ingredients, taking stock of pantry items, or planning the time it will take to prepare, cook, eat, and clean up a meal.
• Science: Get kids involved in baking bread, cooking an egg, or creating a homemade salad dressing—then, search the internet to discover the science behind why ingredients change when they are combined, heated, or blended

Think Nutrition.

The healthiest meals emphasize whole grains, vegetables, and fruits—serve them in the greatest amounts. Meat portions should be smaller—this will save money and help keep dietary saturated fat in check.

Make a shopping list—and use it! You’ll be less like to forget items or buy impulse items.  Stock up on nutrition-packed foods that will stay fresh for a week or longer. These are all good examples:

• Breads—corn tortillas, whole grain English muffins, bagels, breads, wraps, frozen whole wheat waffles
• Grains—instant oatmeal, quick cooking pasta, frozen brown rice, couscous, refrigerated pizza crust
• Fruits—sturdy fresh fruit (apples, citrus), dried, plain frozen, canned in juice or water
• Vegetables—sturdy fresh veggies (celery, broccoli, onions, potatoes), plain frozen, low sodium canned, sun-dried
• Sauces—tomato pasta sauce, salsa
• Soups & Broths—canned, frozen, shelf-stable cartons
• 100% Juice—refrigerated, frozen, canned, boxed
• Milk—fresh, canned, shelf-stable packages
• Eggs—fresh eggs, egg whites in cartons
• Cheese—sliced, cubed, shredded, crumbled, grated hard cheese
• Beans/Legumes—canned beans (black beans, chickpeas), dry beans
• Nuts and seeds—bagged, canned, nut butters
• Chicken—frozen or canned
• Seafood—frozen ready-to-cook fish fillets, frozen shrimp, canned tuna, salmon, and sardines
• Beef—pre-made frozen lean ground patties or meatballs
• Flavorings—add zing with dried herbs & spices, vinegars, mustard, hot/steak sauces, lemon/lime juice, light dressings, honey, Greek yogurt
• Go easy on the frozen dinners—most are high in sodium, fat, and calories.
• Limit purchases of tempting foods like chips, sodas, cookies, and ice cream. They are high in empty calories and run up your grocery bill.

Keeping Costs Down

Consider low cost alternatives. Instead of buying ready-made hummus, purée a drained can of chickpeas to make your own. Try a meatless meal, like chili with beans instead of beef.

If fresh fruits and veggies are hard to find or getting too expensive remember, canned and frozen fruits and vegetables provide the same nutrients as fresh. Best bets are plain frozen veggies and fruits. Go for low sodium canned veggies and fruits canned in juice or water—if these are in short supply, buy regular canned fruits and veggies—drain and rinse before use.

Hopefully it won’t be long before the current measures relax, and we can all start getting back to some kind of normal routine, but until that’s the case making sure that kids – especially youth athletes – eat healthy and stay healthy is a must.

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Getting involved in sports is something that everyone agrees is a great idea for kids – especially for teenagers whose idea of the ideal after school activity is often playing Call Of Duty on the Xbox or spending hours on social media rather than actually getting out and being active on a regular basis.

Any sport comes with its risk of injury though, and that is as true for teens as it is for adults. Some sports injuries are more common in kids than grownups though, and parents, and kids, do need to be aware of just what they might be able to do to prevent some of them.

Types Of Injury

Sports injuries in general come fall into two major categories – acute injuries and overuse injuries.

Acute injuries are the ones that no one really sees coming, the sudden sprain, the crack to body from a badly timed ball, the falls and the spills that at some time or another almost every athlete, amateur or professional will succumb to. As they are, in many cases, just learning their sport of choice, as well as the fact that teens are often over enthusiastic in sports, such injuries in young people can be very common.

Overuse injuries are a different story though and easy for kids, whose bones and bodies are still growing and changing, to fall victim to. Sometimes a child will develop unexplained aches and pains after competing that are simply the result of overdoing things or training too intensely. In other cases, a series of small knocks, bumps and bruises may accumulate until the damage becomes more serious.

Either way a child that complains of pain or discomfort before, during or after playing sports should never be ignored. It may just be simple growing pains or twenty minutes too long in the gym that day but a visit to the doctor is still a good idea if the pain persists for more than a few hours.

Easy Injury Prevention Tips

One of the unfortunate reasons why more sports injuries are being seen in today’s children and teens may be attributable to the fact many kids these days tend to pick one sport and then concentrate on it solely, never varying their routines or how they use their developing bodies.

This, experts say, robs them of the benefits that cross-training offers. To help prevent overuse injury sports medicine experts suggest that young athletes participate in a variety of physical activities to make sure that they are not overusing one set of muscles or physical skills. For example, if a child plays softball they will also probably benefit from taking gymnastics as well, to help build strength and coordination while also varying their physical activities.

In terms of further prevention always making sure that they warm up properly before any kind of physical activity is important for kids to help prevent injury and if the sport they play calls for protective equipment it should be worn and worn properly. Coaches and parents should also be on the lookout for a child who seems to tired, sick or in pain to participate that day and have them skip the session – no pain, no gain should never apply to kids.

The risk of injury should not be a reason to discourage a child’s interest in sports though. In an age when child obesity is becoming a dangerous epidemic all over the Western world, encouraging children and teens to get plenty of physical exercise is a must, and there is also a lot that can be said for the mental benefits of sports as well. So go ahead and cheer your child on and support their goals, just help them try to make sure that they stay as healthy as possible while doing so.

The post Active Kids and Sports Injuries: What You Need to Know appeared first on Integrity Gymnastics - Gymnastics Kansas City.

Water is one of the nutrients your body needs most. In fact, people have survived as long as six weeks without food, but no one can last longer than about a week without water.

Water is the cornerstone that powers almost every bodily function, including brain function. It’s the most abundant substance in the body, averaging 60 percent of body weight. It helps keep body temperature constant at about 98.6 degrees Fahrenheit, and it transports nutrients and oxygen to all cells and carries waste products away. Water helps maintain blood volume, and it helps lubricate joints and body tissues such as those in the mouth, eyes and nose.

How Much Water Do Kids Need?

The daily amount of water that a child needs depends on factors such as age, weight and sex. Air temperature, humidity, activity level and a person’s overall health affect daily water requirements, too. The chart below can help you identify about how many cups of water your child or teen needs each day. These recommendations are set for generally healthy kids living in temperate climates; therefore, they might not be exact for your child or teen.

Kids Total Daily Beverage and Drinking Water Requirements

Age Range                   Gender              Total Water (Cups/Day)
4 to 8 years                 Girls and Boys     7
9 to 13 years                Girls                      9
                                      Boys                      10
14 to 18 years             Girls                      10
                                      Boys                      14

Data from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.

Getting Enough Water Into Your Kid’s Diet

The amount of water that your child or teen needs each day might seem like a lot, but keep in mind that the recommendations in the chart are for total water, which includes water from all sources: drinking water, other beverages and food.

Fruits and vegetables have a much higher water content than other solid foods. This high water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high — another great reason for kids to eat more from these food groups.

One challenge many parents face is that kids of school age are on their own most of the day, and you just can’t be there to monitor what they drink. Ideally teachers and other adults at their school would, but that is rarely the case. Add to this the fact that the older they get the busier their school schedules get and it’s all too easy for kids NOT to get enough water during the day.

Even though you can’t be there, there are some ways you can help. Stress to your child the importance of remaining hydrated. Remind young athletes that a lack of hydration will affect their performance. Provide them with a reusable water bottle and make sure it’s full and in their backpack before they head out of the door.

Stress the importance of taking frequent drinks from the water bottle – between classes, during and after lunch – and if your kid reports that drinking water at school is hard – some do – step in and speak with their teacher. Proper hydration is too important to your child’s health not to.

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Got young athletes in your family? Budding champion gymnasts, brilliant cheerleaders or future NBA players? Whatever their sport feeding them requires knowledge and planning.

Not only do young athletes need optimal nutrition for fueling and recovery from training and competing, but they also must meet energy demands of growth. You can help your kids by learning the right way for them to refuel with the nutrients they need before and after practice or game day.

Nutrition for Everyday Athletes

Focus on carbs for energy.

The no-carb lifestyle is not one that should be adopted by young athletes. To provide lasting energy encourage them to eat whole-grain bread, crackers, cereal, pasta and potatoes for lasting energy. Save sports drinks for an energy boost during endurance sports or training sessions lasting more than an hour.

Spread out protein foods.

Active young bodies need protein to support growth and build and repair hardworking muscles. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. Plant-based protein foods like tofu and beans also are great choices.

Limit fatty foods, especially on meet day

Fatty foods slow digestion, which is not ideal for an athlete facing a competition. Greasy, fried foods and fatty desserts are filling and may leave your athlete feeling tired and sluggish. Skip the fries or pizza before practice or meet day, and keep fat content on the light side.

Eat with food safety in mind

Nothing will slow down your young athlete more than food poisoning – having stomach cramps, nausea, vomiting or diarrhea after eating. Ensure you store snacks at proper temperatures to prevent spoilage. Keep cheese, yogurt, meat, eggs and salads made with mayonnaise in a refrigerator or cooler. Shelf-stable items such as nuts, granola bars and whole fruit can be tossed into a sports bag without a problem.

Keep the fluids flowing

Good hydration should begin early in the day before kids even set foot in the gym or on the playing field. Make sure your kids stay hydrated by drinking plenty of water during the day leading up to a game, especially in the two to three hours before physical activity.

Continue to drink during the session (about 1/2 cup every 15 minutes) and afterward to rehydrate after sweat loss. Water should still be kids’ go-to drink for exercise that’s under 60 minutes. Training sessions over an hour may require a sports drink to replace electrolytes lost through heavy sweating.

In addition to water, fat-free and low-fat milk also are smart ways to help young athletes meet their fluid needs. But that’s not all. Just one cup of milk packs 15 to 24 percent of the protein most school-aged kids need in a day.

Milk also delivers important nutrients of which most young athletes don’t get enough, such as calcium, which is critical for building strong bones, transmitting nerve impulses, and helping muscles contract, as well as potassium for fluid balance.

Timing is everything.

When your gymnasts and other athletic kids eat is just as important as what they eat. their body needs two to three hours to digest a regular meal such as breakfast or lunch before an athletic event, while a small snack such as a granola bar can be eaten 30 minutes to an hour in advance. Load up at meals but don’t overeat, and keep snacks light as you get closer to competition or game time.

Celebrate together with a healthy dinner

For a tasty and filling post-game family dinner, include all five food groups — protein, grains, vegetables, fruit and dairy. Serve baked or broiled lean cuts of meat such as chicken breast, salmon or tuna.

Include whole grains, for example, whole-wheat pasta with a low-fat tomato or cheese sauce. Toss in vegetables or include a side green salad. Then, complete your meal with fruit for dessert, such as baked apples or pears accompanied by a glass of low-fat or fat-free milk. Or create an instant yogurt parfait with layers of low-fat vanilla yogurt, fresh, frozen or canned fruit, and crunchy whole-grain cereal.

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