What do you refuel your kids with after strenuous activities/exercise?

[ukgirlatheart]

DS age 10 does a strenuous activity 3 times a week and coach has said to refuel more or less straight after. DS doesnt like the shop bought protein bars so thought about making some.

So what do you give your kids after exercise

Well, the first thing to say is that I don't think coaches are necessarily qualified dieticians ;)

I think 10 year olds are probably a good judge of what they need to eat, and when, after strenuous exercise. My DS who is a competition cyclist tends to just want sugary things - often after competitions or heavy training his appetite is suppressed and he feels sick if he eats a large meal anyway.

I think meal supplements/ protein bars are unnecessary and even inappropriate for children - they are largely just marketing anyway.

Not sure I agree... weary muscles need a combination of carbs and protein to rebuild. There's lots and lots of research that proves this.

Like I said I would like to make my own snack bars so I know what's on them. I agree I wouldn't want to pump supplements, whey products into DS but definitely needs something high packed with carbs, proteins

There's lots and lots of dubious "facts" on the Internet about this, mainly promoted by people with a financial interest in selling dodgy food supplements or quack diets.

If you look at the diets eaten by endurance athletes, they tend to be carbohydrate rich. If they eat meal-replacement products (gels etc) it is because it's not possible to eat substantial food on the move. After training or competitions, they eat normal food.

For athletes who are undertaking training programmes aimed specifically at promoting muscle gain I suppose there may be an argument for eating a higher protein diet (I don't know) but pre-pubertal children shouldn't be doing this sort of training anyway.

Peanut butter on toast. The whole nut kind with less salt & sugar.

Another great way to get the protein is a big glass of milk with whatever carb he's having (eg flapjack).

My husband always has milk and soreen fruit loaf

Flapjack if we're on the move. Tuna and pasta salad if not. Fruit juice or milk.

DS is meant to refuel about 20 minutes after he gets out the pool, which isn't long when you factor in showering and dressing. An hours swim training burns about 300-350 calories, so needs to be replaced somehow.

Queen - how often does your ds swim?

Carbs. Flapjacks are what my ds is given at vocational school to refuel in between classes and main meals. They have advice from a nutritionist who works with the school and pupils and whilst they've been taught about protein to help with muscle repair, the main message is to get enough carbs in them to fuel them through their lessons.

Chocolate milk

After swimming I usually give a home made banana milkshake ( banana, milk, ice-cream and chia seeds) and a snack of crumpets, toast, cereal or a chicken sandwich.

Dd is a dancer at vicational school. She tends to eat a banana after a class.

Dancer, non-vocational but does between 2 and 3.5 hours each night after school. Banana or malt loaf or pancake (the thick 'like a drop scone' kind) or home-made fruit flapjack, all with a glass of milk. Or pasta, depending on the time of day.

Oh, or breadsticks / pitta bread with hummus.

DS is a competitive swimmer - chocolate milk within 15 minutes of finishing strenuous exercise is how he recovers.

USA swimming link here.

chocolate milk if she has to compete soonish after. Also jaffa cakes are good (as recommended by a coach)

crap from the cafe if she's finished for the day!

Sorry- DS swims 4 times a week and does a session if land training too. He does about 7 hours in the pool.

Competes once or twice a month on average- although it's v busy in the next few weeks.