Sport and nutrition are the correct basis for the child’s growth. Sport activities helps our children to socialize, they are a recreation and entertainment that enhance their well-being, and contribute to correct physiological growth in order to develop motor skills and intellectual abilities, as well as strengthen muscles and bones, breathing and circulation and also increase our good humour.
The World Health Organization recommends that children and teen-agers, from 5 to 17 years old, practice daily physical activities, which is a difficult target considering school and family obligations, and for this reason it is essential to involve our children in sport activities at least 2 or 3 times a week.
The first rule is certainly a varied and balanced daily nutrition using seasonal fruit and vegetables of all colours, milk, meat and fish: it will be help the sports loving child to become a great athlete.
The second rule is to distribute the meals evenly throughout the day: breakfast, 25% daily requirements, mid-morning snack, 5% to 10%, lunch, 35%, mid-afternoon snack, 5% to 10% and 25% for dinner, remembering that our body needs about 60 minutes to digest carbohydrates, 90 to 120 minutes for proteins and 3 hours for fats.
Normally, it would be good to munch a substantial snack 2/3 hours before an important training session or competition, which must be eaten slowly and chewed well, with good hydration even during the sporting event itself.
Athlete children
Dr.ssa Elisabetta Orsi
Dr. Elisabetta Orsi
Naturopath Nutritionist
She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in...
She has been dealing with nutrition and natural therapy during twenty years, basing her own philosophy on one simple rule: a natural diet and regular physical activities are essential for a healthy lifestyle.
Her philosophy is based on Nutraceutics or functional food, much more useful in synthesis integration because foods naturally rich in beneficial properties in a complete and balanced diet act as prevention and health maintenance factors improving the athlete’s performance.
She worked as a service manager dietary for the S. Raffaele Hospital in Milan from 1985 to 1995.
During those same years she collaborated with A.C. Milan in the nutritional aspects of the first team.
She collaborated (1992-95) with the FISI (Italian Winter Sports Federation) in nutritional and integration programs for athletes, including MAIO, BELMODO and DI CENTA.
In 1998 she founded QI STUDIO s.r.l., an integrated medicine centre that offers natural nutritional choices, care and prevention programs and exclusive diagnostic protocols in order to evaluate the overall well-being of the individual.
She collaborated since 2000 with Dr. Gabriele Rosa of the Marathon Centre of Brescia (from 2000 to this date), is an expert in sports nutrition, and has followed for years and still follows professional and amateur athletes belonging to different disciplines.
She was involved in:
- The Parliamentarians in Shape project, developing nutritional programs for Italian Parliament members training for the New York marathon
- Preparation of a food program and integration to train for extreme marathons in the desert and in Alaska (Stefano Miglietti and Roberto Ghidoni)
- Management of food programs for world marathon records
- Marlene-Sport Project
- Together with Gazzetta dello Sport, she has managed the nutritional aspect of the RUNNER CRUISE project (with participation of the Olympic marathon champion Lucilla Andreucci) in addition to promoting sport nutrition meetings
- She followed the nutritional program and integration for TEAM ULTRA BOLIVIA RACE 2014 led by Katia Figini
- She was official nutritionist of the Italian National Football team of the F.I.G.C (Italian Football Federation) for the World Cup 2014
- She participated, upon an invitation of Minister Maurizio Martina, to the thematic table “FOOD SPORT WELL-BEING” to draw up the MILAN CARD for EXPO 2015
- She is following the lone sailor Mario Girelli in his next challenge around the world with no stops and assistance
- She promotes corporate projects focusing on spreading well-being awareness by means of courses, programs and collaborations, such as Galbusera and San Lucio
- She is responsible for Autogrill SPA of Good for Me, a project to foster nutritional education
- She is following the Megared One step for the heart project