Doha, Qatar: As the new academic year begins, Aspetar, Orthopaedic and Sports Medicine Hospital, is highlighting the importance of a balanced diet for children and adolescents who play sport, whether recreationally or competitively, to safeguard their overall health, support their growth, and help them achieve their best physical and mental performance both in and out of school.
Aspetar’s nutrition experts note that the back-to-school period is an ideal opportunity to establish healthy eating habits that can last throughout the year — especially for children and adolescents, whose nutritional needs grow as they balance school with regular sports training. These habits start with a balanced breakfast every day, including sources of carbohydrates and protein alongside fruit or vegetables, given its essential role in providing energy and improving concentration and mental and physical performance.
The specialists also recommend organising meals across the day and providing healthy snacks between classes and training sessions, such as milk with banana, nuts and dates, or yoghurt with fruit, to help maintain energy levels and supply the body with essential nutrients.
Aspetar emphasises that lunch is a key meal for fuelling young athletes for sports activity, with an emphasis on varying the contents of the plate to include carbohydrates as a primary source of energy, proteins to support growth, muscle building and recovery, as well as vegetables and fruit rich in vitamins, minerals and fibre, and healthy fats that support the body’s various functions.
The experts also stress the importance of matching the amount of carbohydrates in meals to the intensity of the activity the child or adolescent undertakes, ensuring the body receives the right fuel without excess or shortfall, and helping to maintain fitness and health over the long term.
When it comes to recovery after training or competition, Aspetar advises focusing on three key elements: replenishing energy through carbohydrates, consuming appropriate proteins to support recovery, and maintaining hydration by replacing fluids lost during physical activity.
The experts add that proper nutrition is not complete without adequate sleep, which is an essential part of growth and physical recovery. Children and adolescents are advised to get at least eight hours of sleep a day, with regular bedtimes and wake-up times.
Aspetar concluded by reaffirming that balanced nutrition, together with regular physical activity and adequate sleep, forms the foundation of a young athlete’s health and their academic and sporting success. It called on parents and those caring for children and adolescents to adopt these healthy practices and make them part of the family’s everyday lifestyle.
