Make Sure Your Budding Athlete Eats Like A Champion

Being on top of the game doesn’t just require the best gear and right training but it’s also about being prepared inside out. It is incorrect to think that nutrition aimed at enhancing performance on the athletic field is only the prerogative of professional athletes.  Whether your kids are competitive athletes or weekend warriors, athletic performance is at its best only with the right nutrition.

Successful sports training and stellar performance come with adequate calorie intake to support energy expenditure and maintain strength, endurance, muscle mass and overall health. Briefly, nutrients that are important for your little athlete are iron, calcium, potassium, high glycemic carbs, and protein.

Why is nutrition important?

The muscle needs food to exercise. So it first uses its own store of glucose (called glycogen) followed by the liver’s store. However, when the sport requires repeated bursts of energy or energy over an extended period of time, the glycogen stores run out. This results in muscle fatigue (commonly called “hitting the wall”) and the athletes either have to stop or drastically reduce the pace.

Therefore, a pre-exercise meal is of utmost importance as it helps prevent the young sportsman from going hungry during the exercise bout and also maintains the blood glucose levels for the muscle to keep recharging itself through the activity.

So, the key to stamina and endurance is to include carbohydrates which release glucose slowly and therefore last over the entire exercise period. So is a glass of milk, a banana or a fistful of dry fruits enough? Not really!

Food choices should be high in complex carbohydrate (high-glycemic), low in fat and moderate in protein. Make sure to fuel your child with a fiber rich mixed millet milk porridge sweetened with jaggery or date syrup or a couple of oat idlis with a glass of milk.

Even a boiled potato whole wheat sandwich with a glass of milk can do wonders for your child’s game. Make sure to avoid high-fat foods as they may cause stomach discomfort.

During exercise, hydration is the mantra. In the absence of thirst, experts recommend that kids drink water or other fluids before beginning their activity and every 15 to 20 minutes during physical activity.

Coconut water, diluted juices, lemon juice, watermelon juice are superb choices. Sugary drinks and carbonated drinks are a strict no-no.

Last but not the least – nutrition post-exercise. Experts recommend that you feed your child carbs within 30 minutes after intense activity and again 2 hours later. Refueling with ample carbohydrates and moderate protein means you’re on the right track. But most of us take the wrong step here. Carbohydrates don’t equate to glucose alone, so loading up on glucose tablets or reaching out for off the shelf juices post exercise can harm the pancreas in the long run. This is because it is overworked in producing loads of insulin to deal with the glucose glut.

Ideal food would be high-glycemic foods like millets, brown rice and lean meat, boiled chicken or whole pulses along with some fat like butter, ghee. It’s important that the post-activity meal be a balance of protein, carbs, and fat.

Understanding young athlete’s nutrition requirement is quite tricky. So keep these tit-bits in mind and do reach out for professional help in managing their nutrition as it is very important in determining the course of their health and the game!

Quick & Easy Oats Peanut Butter Squares – By Ganesh Teli, Culinary Director, MonkeyBox

Oats-Peanut Butter Squares (Serves 12)

Ingredients

220 g – Oats, dry

180 g – Crispy Wheat cereal

80 g – Peanut butter

1/2 cup – Natural honey

1 tsp – Vanilla extract

Directions

  • Grind oats into flour and pour into a bowl. Add crispy wheat cereal to the flour.
  • Prepare a pan by greasing it or lining it with parchment paper.
  • In a small sauce pan add peanut butter and honey. Melt together over medium heat and stir to form a uniform blend.
  • Pour the peanut butter and honey mix onto the dry ingredients and stir. Dump into prepared pan and firmly press into pan.
  • Cool in fridge for at least 25 minutes and evenly cut into 12 squares, and serve.

Nutritional Information (Per Serving)

Serving size: 1 square

Calories: 200 kcal

Carbohydrate: 34.3g

Fiber: 2.9 g

Sugar: 14.8 g

Protein: 4.4 g

Fat: 4.7 g

Iron: 0.7 mg

Calcium: 0.4 mg

Sodium: 0.67 mg

Festival Special – Deciphering Modaks

Come festival time, we always celebrate and rejoice with a wide spread of traditional dishes dedicated to that occasion. Ganesh Chaturthi is one such occasion celebrated with Modaks among other foods.

Modaks are dumplings made across India in various sweet and savory variations, although the sweet variant is more popular. The modak can either be steamed or deep fried.

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Known by various names, these dumplings are called modak in Marathi, Konkani and in Gujarati languages. Kozhakkatta in Malayalam. Modhaka or Kadubu in Kannada. Modhakam or Kozhakkattai in Tamil and Kudumu in Telugu.

Although there are many modern innovations, the classic modak includes a rice flour or maida (refined flour) dough with a jaggery/sugar and coconut filling. Most of the times the steamed modaks are placed in vessels but they may also be steamed in turmeric or jackfruit leaves. The stuffing can include:

  • Toor dal, jaggery, and fresh coconut
  • Jaggery, til/sesame seeds, fresh coconut
  • Channa dal, coriander leaves, dill/shepu leaves, mint leaves and green chilies (savory)

The deep fried modaks are mostly made with maida flour and can have a variety of fillings like:

  • Toor dal, jaggery, and dry coconut
  • Jaggery, til/sesame seeds, and dry coconut
  • Roasted channa dal, sugar, dry coconut and dry fruits

Another regional variation is the besan modaks or steamed rice flour balls steeped in flavored coconut milk. The steamed modaks are served with ghee or coconut milk.

Apart from the classic modaks, the modern twists include the use of millet flour instead of rice flour. Fancy innovations include chocolate modaks, shrikhand modak, green peas modak, and the list is endless.

It’s not hard to see that what goes into making the traditional modaks is rich in energy, protein, and good fats. While the different dals prove to be good sources of protein, jaggery, coconut, til/sesame seeds and ghee are power packed and provide good fats as well.

The medium chain triglycerides or MCTs in coconut is said to boost metabolism and also help boost the body’s power to ward off infections, both beneficial for the winter/rainy season.

Ghee, on the other hand, is a concentrated source of energy and a rich source of DHA (Docosahexaenoic acid), a crucial element for brain development. It is also said that during the rainy season, the oils and fat help nourish the skin.

So go ahead and enjoy the modaks guilt free but remember moderation is key!

CELEBRATING FRIENDSHIP DAY, IN THE MOST MONKEYBOX WAY EVER!

Sure, Friendship Day falls on a Sunday, but that doesn’t mean we can’t celebrate it at school. A few days before Friendship Day, we asked our little co-conspirators, i.e. the children who eat our meals every day to nominate 5 of their friends each for a Friendship Day Surprise. The nominations poured in, with heartening & sweet reasons why they nominated the friends they did. You can see a few responses below. This plot was open to all children in schools across Bengaluru.
And on Monday, 7th August 2017, our troops marched on and served free MonkeyBox meals to all the excited friends at school – made fresh, served warm. We, at MonkeyBox, are really grateful for this opportunity of not just making sure children get the healthiest, most nutritious food in school, but also that they get to show their friends how special they really are. That’s all for now! Watch this space for more.

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