A couple of years ago I wrote a piece about "Food for fit kids! Feeding our performance athlete children." This is a follow up on this sharing on my and my sons experiences as he has grown as a child into an adolecent and as
an athlete training 24+ hours a week for his gymnastics, skiing and his hockey.
The added problem that we now face is that we are in "Lockdown" and have been for the last 3 weeks and looks like being for at least another 3 before restrictions will even
be considered to be lifted.
I'll start with the perenial problem of how we feed our growing childred, they just eat and eat and eat. When you add in the fact that they are doing 20+ hours of sport a week, you may as well be feeding 2 children
and not 1 for the amount that is consumed. Now that we are in lockdown I'm finding that he seems to be eating more and more, or it's probably just because I am with him pretty well 24/7 and am able to see everything tht he is eating, but it seems like
it's Breakfast after run, post breakfast snack, mid morning snack, pre lunch snack, lunch, post lunch snack, pre or during training snack, post training snack, snack, dinner, dessert, post dessert snack, bed!!
I don't think I'm alone in this, but he
sure as hell eats like a horse. When I looked at this 2 years ago it worked out about 2 days worth of extra food for him. But now because he is in adolecence it has jumped to a staggering 4+ extra days worth of food to stay healthy, this doesn't
account for extra musscle mass being produced by the extra training. A sedentary 12 year old male will require around 1800kcal, an active boy of the same age will require between 2000-2600kcal a day. These numbers will increase every year or two
by around 200 and then taper off again once they are fully grown. Getting the correct intake for a growing child into an adult is very important and even more so if they are very active. With all of George's gymnastics, skiing, hockey and running
I calculated that they roughly burn 7000kcal a week. It doesn't take a genious to see that is 1000kcal a day extra just to stay healthy and not to lose weight. So he is and like many other active and very active children are at the top end and
even above on their intake.
This is where the education of the kids and their parents is so important, don't get hung up on the numbers. Make sure they are eating a healthy balance of food and as outlined above, plenty of it. I can't
state enough about the importance of hydration and consumption of water.
As a family we mix things up quite a bit with our food, we don't stick to every meal is meat and 2 veg with a big pile of carbs. Far from it, some meals are really low or
zero carb, some are carb heavy, some are really balanced, but what thay nearly always have in common is that they are homemade. I know what I'm putting into the food, so it gives us an element of control. Don't get me wrong, we do still eat out,
get takeaway every now and then and love a pizza, but that is all fine if you are eating well balanced meals the rest of the time.
Within the picture above there are 5 food pictures that we have eaten in the last couple of weeks whilst on lockdown.
There is a breakfast, a lunch and three dinners. What I'd like to do is break them down below to go into more detail about them and how they were prepared.
The dishes are -
- Banana, seed and maple syrup pancake.
- Tandoori chicken,
quinoa and wholewheat cous-cous chop chop salad.
- Homemade beef burgers.
- Easter Sunday roast lamb dinner.
- Grilled fish with kale-lla. Something a little different that used what was in the fridge. All will become clear.