2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
No one is immune to a drop in energy: not even children, who seem to be a bottomless pit! Here are foods to give your little athletes – and to eat, too, to keep up with them.
Citrus
Orange is rich in vitamin C, potassium and folic acid; moreover, it provides constant energy, unlike a sweeter food. While freshly squeezed orange juice also contains vitamin C, it is best to eat a whole orange to benefit from the pectin and fiber in the membranes of the fruit.
Almonds
Almonds are a he althy snack rich in fat and protein, provided they are eaten plain, without s alt. Additionally, almonds are packed with manganese and copper, which play a vital role in maintaining the proper breakdown of energy throughout the body by neutralizing toxins in the cells. These nuts also contain riboflavin, which aids in energy production.
Lawyers
Avocados are loaded with good stuff: like magnesium, vitamin B6, B1, B2, and B3, all of which help produce and metabolize energy. Moreover, the lawyeris easy to integrate into the diet: a few slices in a sandwich or on a salad, in guacamole. You can also make amazing desserts or smoothies with avocados!
Banana
Need energy fast? The banana is the ally you need! Indeed, this one is the fruit par excellence of athletes and sportsmen, since it contains three natural sugars (sucrose, fructose and glucose), combined with fibers.
Rich in potassium and vitamin B, bananas help slow digestion and stabilize blood sugar levels.
Chia
Even though its benefits have only recently been known, chia seeds have been cultivated and marketed for centuries in Latin America. Indeed, these were an important source of energy for the Aztecs during hunting and barter expeditions. Plus, chia seeds are a great source of omega-3s, omega-6s, fiber, vitamin C, iron, and calcium.
Dark Chocolate
If you are less fond of milk chocolate (made up mainly of sugar), know that dark chocolate (70%) is an excellent source of energy. Not to mention that it contains several minerals, such as iron, potassium, magnesium and phosphorus. It is also a source of fiber and protein.
Kale
Kale is a superfood. With its vitamins and minerals, it helps create energy, in addition to being a good source of calcium. It is consumed in a smoothie: a delicious juicegreen consisting of pineapple, green apple, kale kiwi and almond milk. Delicious.
Water
Did you know that dehydration is one of the main factors of fatigue? To keep them energized, children are encouraged to drink plenty of water throughout the day!
Coconut water
Drink it as it is or as a base ingredient for fruit smoothies. Coconut water has a high electrolyte content and is an energizing and thirst-quenching drink when playing sports or exercising. Perfect for summer!
Dried fruits
They can easily be carried in the purse, or hidden in the lunch box: dried fruits, in addition to being a quick and practical snack, are an excellent source of energy! Plus, kids love it.
Whole Grains
Wheat, oats, and brown rice, to name a few, contain complex carbohydrates that will sustain your little love all day long. In toast or cereal, eating whole grains for breakfast is a great idea! And for sandwiches, we always opt for whole wheat or grain breads.
Seeds
Sunflower seeds, sesame seeds or flax seeds: the seeds contain a lot of protein, good fats, vitamin E, antioxidants and important minerals, such as magnesium, which help to give energy. 'energy. We slip it into salads, yogurts, fruit mixesdried.
Quinoa
Quinoa was popular last year: with good reason! It is a dish rich in carbohydrates and proteins. Quinoa therefore turns out to be a filling grain, which energizes until the next meal. Prepare it in a salad, with vegetables and raisins: children won't be able to resist it!
Lentils
High in fibre, an excellent source of protein, lentils and chickpeas stabilize blood sugar levels, helping to prevent a mid-afternoon energy slump.
Honey
Hum! Honey is delicious, 100% natural and has a host of therapeutic benefits. Did you know that a simple tablespoon of honey is the natural equivalent of an energy drink? Low in glycemic index, this sweetener acts as a fuel for the muscles, since it is released as the day progresses. Add a drizzle of honey to any food: delicious over Greek yogurt, for breakfast. But be careful: you don't give honey to a baby!
Eggs
Our buddies love it and starting the day with eggs is brilliant! Rich in iron and protein, they allow you to get through the day without suffering a drop in energy. Plus, the vitamin B in eggs will boost your brain.
Sweet Potatoes
Mashed, sautéed or in soup, sweet potatoes are high in carbohydrates, loaded with beta-carotene (vitamin A) and vitamin C. They are therefore an excellentsource of energy, which children love. For a he althy alternative to the famous fries, bake strips of sweet potato in the oven, sprinkled with a drizzle of oil and spices of your choice.
Apple
The saying goes that an apple a day keeps you away from the doctor: what it does not say, however, is that the apple gives its consumer a good dose of strength and vigor. High in fibre, apples take longer to digest and therefore provide energy for longer than other fruits. A little pick-me-up consisting of a slice of apple and cheese is always a winner!
Salmon
Salmon is packed with omega-3s, which help with energy production and he althy brain function, but salmon also contains protein, vitamin B6, niacin and riboflavin: all those things that help convert the food you eat into energy. Smoked salmon for breakfast? What a great way to start the day!
Greek Yogurt
Yogurts of all kinds contain probiotics, the key to good digestion. Plus, they're a great immune system partner!
Rich in magnesium, which is crucial for the release of energy, yogurt also adds a significant dose of calcium to the daily diet.
