How Exercise Improves Your Child’s Brain

Regular exercise is directly linked to your child’s academic performance, according to one meta-analysis of 31 studies involving children between 6 and 12 years of age. For this analysis, the researchers focused on the impact of physical activity on specific types of mental functions like memory, planning and other so-called executive functions, attention and academic performance in math, spelling and reading. The results were both expected and surprising.

As expected, when physical activity was on a regular basis, the researchers found it improved all types of mental function: attention, executive function and academic performance.

But here’s the surprise: The researchers also found as little as one bout of activity had an immediate benefit on a child’s ability to pay attention (think focusing in the classroom after playing at recess).

In other words, active kids who engage in regular activity are better able to focus, learn and excel in school.

Fueling Active Kids for Competition

Sports are a great way to help kids enjoy being active. But it’s important to remember the nutritional needs of seriously sporty kids require a little extra attention.

Here’s the really good news: The types of foods that fuel your child’s brain for peak mental performance are the same as those that fuel their athletic performance for a soccer game, a long run or other intense activity.

The only difference is in the timing. In general, kids need to eat small meals throughout the day to keep their energy up. When it comes to physical activity—especially intense training sessions, competitive games and other extremely vigorous activities—consider feeding your child according to the time intervals recommended by the Academy of Nutrition and Dietetics, Dietitians of Canada, the American College of Sports Medicine and other sports nutrition experts.

Here’s the breakdown of the need-to-know basics:

1. Three or four hours before a game or practice

Three to four hours before an activity, have your child fill up on a carbohydrate-rich meal.

For breakfast, consider oatmeal with slices of banana and a sprinkle of cinnamon, whole grain toast and a cup of steamy hot chocolate.

For lunch, consider a turkey and veggie sandwich, milk and a piece of fruit.

For dinner, consider a dish of marinara pasta with a sprinkle of cheese, a green salad, crisp apple slices and milk.

2. One hour before a game or practice

One hour before an activity, offer your child a snack. Consider a granola bar, four or five graham crackers, a half a bagel or a banana.

It’s also important for your child to be well hydrated. Make sure they drink at least 1½ cups (12 ounces) of water at this time.

3. During a game or practice

Keep the water flowing!

Water is the best choice during and after a workout to rehydrate. Sports drinks are another popular option. They typically contain sodium and other electrolytes that can be lost in sweat during prolonged, vigorous activity.

But, the sugar-acid combo typical of sports drinks can dramatically increase the risk of tooth decay and other dental issues. So, be sure to keep water handy for a quick rinse. And, for less intense activity, water is best.

4. After a game or practice

After activity, it’s time to rehydrate and refuel.

Have your child drink plenty of water. A good rule of thumb is to drink about 2 cups (16 ounces) of water for every pound of body weight lost. In addition, have your child eat a carbohydrate-rich food within 30 minutes after the end of the workout.

This is especially important for a competitive player who has more rounds of competition later the same day. It helps replenish the body’s glycogen stores to fuel the next performance. Here, timing is key, so don’t wait too long. The muscles are especially primed to store glycogen within 30 minutes after a vigorous bout of activity.

Here’s to healthy, active kids!

The EatingFor Team

 BUY NOW 
Paperback $23.95 | $17.95 (25% publisher discount)

Also available at:
Amazon.com, BarnesandNoble.com and other online retailers.