Back to school and back to training, with the right nutrition advice!

The carefree summer is over, and children and teenagers are heading back to the classroom! Many will also be getting back into training and rediscovering their feel for the water. They may have enjoyed a splash in the sea, but their next sporting goal for the new season will be pursued in the pool! Any summer dietary indulgences were perfectly enjoyable and understandable, and getting back on track can be relatively easy with the right nutritional guidance from a specialist and support from parents! We enjoyed the many tempting treats of summer, so now it is time to improve our daily habits to get the greatest possible benefits.

8 essential nutrition rules for parents and children to know as the new school year and sporting season begin

Always start the day with a balanced breakfast to wake up your metabolism and give you energy for the rest of the day (juice and a toasted sandwich, milk with wholegrain cereal or with wholemeal bread, tahini and honey).

At school, eat healthy snacks every 2-3 hours to stay alert (a cereal bar or sesame and honey bar, juice and a sesame bread ring, fruit and nuts, or rice pudding).

Eat a complete lunch, rich in carbohydrates, with enough protein and little fat (meat with rice or potatoes, wholewheat pasta with mince, or fish with potatoes), always accompanied by a salad.

Between training sessions, stay hydrated with water and electrolytes, ideally alongside a quick source of energy such as a sports drink, fruit, juice or a carbohydrate supplement.

Have a snack straight after training to kick-start recovery (a protein supplement with milk, a cereal bar, or yoghurt with fruit).

Eat a complete evening meal 1.5-2 hours before bedtime to support full recovery, repair and growth during sleep.

Check your child's health regularly throughout the year with the necessary blood, biochemical and hormone tests. In some cases, nutritional supplements may be needed under appropriate guidance (multivitamins, iron, vitamin B12, vitamin D, magnesium or calcium).

Make sure you stay hydrated throughout the day by drinking water at regular intervals (dairy products, fruit and vegetables also contribute to hydration).

Parents, coaches and teachers all have a significant influence on children's food choices, often acting as role models. Let us all help give our young student-athletes the knowledge and tools they need for another fantastic year!