Hi, Kido let’s see hare for your workout diet plan for both pre-workout and post-workout to eat. so let’s read and keep go hard and get more.

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Five Best Foods to Give Children Before they Exercise

Physical exercise is very important for children. It helps them develop their body-motion coordination and their physical strength. In addition to that, exercising can also have positive mental effects on kids. Sports and other forms of training have indeed been found to increase positivity and self-esteem, as well as help children develop their intellect and cognitive skills. As they say, “a healthy mind in a healthy body!”

Banana: This fruit is easy to find and inexpensive, but it packs a lot of amazing nutrients and health benefits. A banana is full of minerals, such as potassium, which has a really positive effect on the body. Electrolytes and vitamins also aid in the energy efficiency and nutritional perks of the banana! This fruit is also sweet and tasty, which makes it easy for most children to quickly eat it without complaining!

Oats: Oats are absolutely perfect to add some fibre to any diet. They are a slow-release source of carbs, which means they deliver some energy that doesn’t “burn out” quickly and suddenly, but provides more overtime fuel! Besides the ability to provide consistent energy levels, oats are also rich in B vitamins!

Wholegrain Bread: Wholegrain bread is excellent as a source of carbs, and it can easily be turned into delicious and healthy sandwiches. Eating a huge sub before a workout might not be the best idea, especially for a child, but a small to a medium-sized sandwich can actually offer a lot of nutrients and energy. For instance, wholegrain slices can be enjoyed with peanut butter, which is a source of protein, as well as hard-boiled eggs and even turkey (for some lean, high-energy protein) and cheese.

Yoghurt: High quality, sugar-free (if possible) yoghurt is great pre-workout food, especially for kids. Yoghurt features active bacterial cultures, which are highly beneficial for the body. In addition to that, yoghurt is also a great source of protein, and it can be paired up with other ingredients for maximum nutritious punch…and improved taste! For instance, you can add a generous serving of blueberries and add some honey to boost the number of vitamins and anti-oxidants. You could even sprinkle some whole-grain cereals. This will not only augment the yoghurt pre-workout snack with a delicious crunch, but it will also add a nice amount of carbs and fibre! The dream combo? Greek yoghurt with whole-wheat flakes, blueberries and honey!

Water and lemon: Drinking water is very, very important because children should always stay hydrated before and after workouts. Add some lemon juice to improve the quenching effect and the intake of vitamins! Take these tips with you on your next trip to the store and your kids will feel, perform and recover at a higher level.

10 BEST FOODS TO EAT AFTER A WORKOUT FOR KIDS

Focusing on what your kids eat before they have practice is important, but you should also consider what they eat after practice. After kids exercise, they will need the right kind of food to help build and repair muscle, as well as regain their energy. Here are 10 of the best foods to eat after a workout for kids:

Sweet potatoes: Sweet potatoes are healthy carbs that are extremely versatile. Load them up with veggies and add chicken. Then you have a complete meal!

Flavoured Milk: Some studies show that low-fat milk is actually better for muscle recovery than sports drinks. Plus, your kids can choose the flavour they want!

Fruits: Fruits such as pineapple, any type of berries, and bananas are some of the best foods to eat after a workout for kids. Pair them with yoghurt or peanut butter for a great post-workout snack.

Pasta: Not only will pasta replenish the glycogen your kids have lost during practice, but it will also give them the energy they need.

Dark, leafy vegetables: Not only will dark, leafy vegetables provide carbs, they also contain minerals and vitamins that are essential to a healthy diet. These include kale, cabbage, and spinach.

Carbohydrates.

Sweet potatoes: Sweet potatoes are healthy carbs that are extremely versatile. Load them up with veggies and add chicken. Then you have a complete meal!

Flavoured Milk: Some studies show that low-fat milk is actually better for muscle recovery than sports drinks. Plus, your kids can choose the flavour they want!

Pasta: Not only will pasta replenish the glycogen your kids have lost during practice, but it will also give them the energy they need.

Dark, leafy vegetables: Not only will dark, leafy vegetables provide carbs, they also contain minerals and vitamins that are essential to a healthy diet. These include kale, cabbage, and spinach.

Proteins.

Kids should also eat protein after a workout since proteins contain amino acids, which help build muscle. Muscle proteins are broken down when we exercise, so it’s important to build these backups. Check out these proteins your kids should eat after practice:

Eggs: Eggs are one of the healthiest sources of protein. Plus, you can have them in several ways: scrambled, hard-boiled, over easy, and more.

Yogurt : Yogurt is another great source of protein. Plain Greek yoghurt contains the most protein, and you can dress it up with fruit and granola to have a well-rounded, post-workout snack.

Chicken: When it comes to meals after working out, chicken is one of the best proteins to have. You can do so many things with chicken, it’ll never get boring! Pair it with sweet potatoes and dark, leafy veggies and you have a well-rounded meal!

Peanut butter: Peanut butter not only contains protein; it is a great source of healthy fats. You want to make sure you’re giving your kids the right kind of peanut butter though. Make sure it doesn’t have added sugar!

Protein Bars: Protein bars are convenient since you can grab them and go. Plus they come in a variety of flavours!