Futebol jovem: Plano Alimentar Semanal para Crianças de 10-14 Anos

Youth Football: Weekly Meal Plan for Children Ages 10-14

August 17, 2024

Nutrition plays a crucial role in the physical development and sporting performance of children, especially those who play football regularly. Between the ages of 10 and 14, children are in a period of rapid growth, where their nutritional needs are significantly increased. This article provides a specific weekly meal plan for young footballers, ensuring they receive the necessary nutrients to support their growth, energy and recovery.

Importance of Nutrition for Young Footballers

Young athletes need a balanced diet that provides:

Energy : To support the intensity of training and games.
Proteins : Essential for muscle growth and tissue repair.
Carbohydrates : The main source of energy, especially important for endurance sports such as football.
Vitamins and Minerals : Crucial for the proper functioning of the body, including immunity and bone health.
Hydration : Essential for performance and injury prevention.

What to Eat Before a Workout

Pre-workout is a critical time to ensure that your body has enough energy to sustain physical exertion. A pre-workout meal or snack should be consumed approximately 1 to 2 hours before activity and should include:

Slow-digesting carbohydrates : Such as whole-grain bread, oatmeal, or fruits like bananas, which provide long-lasting energy.
Light Proteins : Like low-fat yogurt, cottage cheese or a small portion of turkey ham.
Example Pre-Workout Meal : Whole wheat bread with peanut butter and a banana.

What to Eat Post-Workout

After training, the focus should be on muscle recovery and replenishing energy reserves. The post-workout meal should be consumed within 30 minutes of exercise and should include:

High-Quality Protein : Such as Greek yogurt, chicken breast, or eggs, to help with muscle repair.
Fast-Absorbing Carbohydrates : Such as fruits (bananas, grapes), which help replenish muscle glycogen.
Example Post-Workout Meal : Greek yogurt with honey and a piece of fruit (banana or apple).

What to Eat the Night Before a Game

The meal the night before a game should be high in carbohydrates to ensure that your muscle glycogen stores are topped up. It should also be easy to digest to avoid discomfort the next day:

Complex Carbohydrates : Such as whole grain pasta, brown rice or sweet potatoes.
Light Proteins : Like grilled chicken, fish or tofu.
Cooked or Roasted Vegetables : Such as broccoli, carrots or spinach.
Pre-Game Dinner Example : Whole wheat pasta with grilled chicken and steamed broccoli.

What to Eat Before the Game

The pre-game meal should be eaten about 2 to 3 hours before kick-off and should provide energy without causing gastric discomfort:

Slow-digesting carbohydrates : Such as whole-grain bread, oatmeal or fruit.
Light Proteins : Like low-fat yogurt, turkey ham or cottage cheese.
Example Pre-Game Meal : Whole wheat bread with fresh cheese and an apple.

What to Eat After the Game

After the game, the priority is recovery and replacement of lost fluids and nutrients. The post-game meal should be rich in proteins and carbohydrates:

High Quality Protein : Like Greek yogurt, lean meat or fish.
Fast Absorbing Carbohydrates : Like fruit or a small portion of potatoes or rice.
Hydration : Drink water or an isotonic drink to replace lost electrolytes.
Example of a Post-Game Meal : Greek yogurt with honey and a piece of fruit, accompanied by water or an isotonic drink.

Forbidden Foods That Can Harm the Performance of Young Footballers

To maximize performance and ensure good recovery, it is essential to avoid certain foods that can have a negative impact on the health and sports performance of young athletes:

Sugary Drinks and Soft Drinks

These drinks are rich in refined sugars and can cause energy spikes followed by sudden drops, compromising concentration and performance on the field.

Fast Food and Fried Foods

These foods are rich in saturated and trans fats, which are slow to digest and can cause gastric discomfort, as well as contributing to weight gain and the risk of cardiovascular disease in the long term.

Sweets and Cakes

Products high in refined sugar can impair the stability of energy levels and contribute to early fatigue during a game or training session.

Processed Snacks

Snacks like chips, crackers, and other processed foods are low in nutrients and high in empty calories, which can lead to weight gain and reduced physical performance.

Foods with High Salt Content

High salt intake can lead to dehydration, which is particularly dangerous for young athletes who need to maintain adequate hydration to withstand physical exertion.

Weekly Meal Plan

Monday

Breakfast : Wholemeal bread with low-fat cheese, a piece of fruit (apple), and low-fat milk.
Morning Snack : Low-fat solid yogurt and a banana.
Lunch : Vegetable soup, grilled chicken with brown rice and tomato and cucumber salad.
Afternoon Snack : Rye bread with turkey ham and a tangerine.
Dinner : Grilled fish (gilt-head bream) with sweet potato and broccoli.

Tuesday

Breakfast : Oatmeal with skimmed milk and strawberries.
Morning Snack : Whole-wheat crackers with low-fat fresh cheese.
Lunch : Spinach soup, whole-wheat spaghetti with grilled turkey breast and grated carrots.
Afternoon Snack : Low-fat liquid yogurt and a pear.
Dinner : Vegetable omelette (spinach and mushrooms) with basmati rice and lettuce salad.

Wednesday

Breakfast : Oat pancakes with banana and a glass of skim milk.
Morning Snack : Wholemeal toast with low-fat cheese and an apple.
Lunch : Pumpkin soup, grilled fish (hake) with mashed potatoes and rocket salad.
Afternoon Snack : Carrot sticks with hummus and a low-fat solid yogurt.
Dinner : Roast chicken with potatoes and cauliflower.

Thursday

Breakfast : Rye bread with peanut butter and an orange.
Morning Snack : Low-fat fresh cheese and corn crackers.
Lunch : Kale soup, grilled chicken steaks with brown rice and cucumber and tomato salad.
Afternoon Snack : Low-fat liquid yogurt and an apple.
Dinner : Spaghetti with tomato sauce and turkey meatballs, accompanied by a green salad.

Friday

Breakfast : Whole grain cereal with skimmed milk and strawberries.
Morning Snack : Whole wheat bread with chicken ham and a banana.
Lunch : Watercress soup, grilled salmon with sweet potato and broccoli.
Afternoon Snack : Wholemeal toast with fresh cheese and a pear.
Dinner : Grilled chicken with carrot rice and lettuce salad.

Saturday

Breakfast : Light Greek yogurt with granola and red fruits.
Morning Snack : Oat pancakes with honey and an apple.
Lunch : Vegetable soup, lean beef pie and lettuce salad.
Afternoon Snack : Rye bread with low-fat cheese and an orange.
Dinner : Baked hake fillets with mashed potatoes and vegetables.

Sunday

Breakfast : Oatmeal with banana and a glass of skimmed milk.
Morning Snack : Wholemeal bread with fresh cheese and a tangerine.
Lunch : Carrot soup, roast chicken with basmati rice and arugula salad.
Afternoon Snack : Low-fat solid yogurt and whole-grain crackers.
Dinner : Spinach omelet with roasted sweet potato and broccoli.

Conclusion

This weekly meal plan, complete with pre- and post-workout suggestions, as well as pre- and post-match eating guidelines, is designed to help young footballers maintain high energy and nutrition levels. Avoiding foods that can hinder performance is equally important to ensuring optimal performance on the pitch. Proper nutrition is essential for healthy growth and athletic performance, and should be complemented by adequate hydration and rest.

Tips on Sleep Quality

Quality sleep is just as important as nutrition and training for the athletic performance of young footballers. During sleep, the body recovers from physical wear and tear, consolidates muscle memory and promotes growth. Ideally, children and adolescents between the ages of 10 and 14 should sleep 9 to 11 hours per night to ensure adequate recovery and optimize physical and mental performance.

Here are some tips to ensure young athletes get quality sleep:

Establish a Consistent Sleep Routine

Set a regular bedtime and wake-up time, even on weekends, to keep your circadian rhythm balanced.

Creates a Comfortable Sleeping Environment

Make sure your bedroom is dark, quiet and cool. A peaceful environment helps promote deep, restful sleep.

Avoid Stimuli Before Bed

Reduce the use of electronic devices at least an hour before bed, as blue light can interfere with the production of melatonin, the sleep hormone.

Practice Relaxation Techniques

Techniques such as deep breathing or reading a book help relax the mind and body, making it easier to fall asleep.

These measures, combined with adequate sleep duration, help to maximize the sporting performance and general well-being of young footballers.

Ideal Weekly Training Volume

The ideal training volume for young footballers should balance physical and technical development with injury prevention and maintenance of overall well-being. Here are some guidelines for adjusting weekly training volume:

Regular Workouts with Variety

Plan 3 to 4 training sessions per week, combining resistance exercises, technique exercises, and simulated games. Variety keeps the training interesting and works on different physical abilities.

Include Rest Days

It is essential to include at least 1 to 2 days of complete rest or light activity, such as walking or stretching, to allow muscle recovery.

Monitoring Fatigue and Recovery

Be aware of signs of excessive fatigue or persistent pain. Adjusting the volume and intensity of your training as needed is essential to avoid overtraining.

Focus on Technique and Quality

More important than the quantity of training is the quality. The emphasis should be on the correct execution of exercises and movements, which improves performance and reduces the risk of injury.

For more information and tips, visit our website www.treinoemcasa.com .

What is the right training program for me?

We recommend that you check which training program is best suited for you. Find out which training program is right for you where after completing the questionnaire we will help you identify the ideal training plan based on your goals and fitness level, ensuring more efficient and targeted development.

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