USA Gymnastics Development Program Championships, June 3-5, 2023 (West Palm Beach, Florida)

Level 6

⭐️ Tim Emiliya: 🥉bronze in ribbon from the entire level (regardless of age)
– 15th AA
⭐️ Chemisova Eva: 45th AA amongst the entire level

🥉 Our region 6 was awarded the third strongest out of all the regions in the United States!

Level 7

⭐️ Ivanovo Elizaveta: 11th in clubs, 7th in ball, 6th floor, 🥉third hoop and 🥉bronze overall out of the entire level 👏🏻

⭐️ Rassokhina Tatiana: 10th in ball, 6th in floor, and 15th AA regardless of age division

⭐️ Dubousova Anastasiia: 12th in clubs, 16th AA regardless of age

⭐️ Fesyun Maria: 11th in hoop, 27th AA regardless of age

Our region 6 won the regional award for level 7 🏆🥇👏🏻

Rhythmic Elite Qualifier 2023, May 19-21 (Indianapolis, Indiana)

Hopes: (2011-12)
⭐ Alina Dekhanov: 🥉 hoop, 12th AA

Junior (2010):
⭐ Evgeniia Pershina: 4th hoop, 🥈ball, 🥈ribbon, 🥈AA

Junior (2009):
⭐ Vlada Ishutina: 7th ribbon, 6th hoop, 🥉ball, 🥈ribbon, 4th AA

Juniors Regardless of Age:
Vlada: 15th AA👏
Evgennia: 17th AA 👏

🥳 Evgennia became level 10 and both girls qualified to the elite portion of the USA National Championships! 

Senior (2006 and older):
⭐ Ira Fesyun: 8th ball, 🥈hoop, 🥈clubs, 🥇ribbon, 🥈AA
⭐ Gabriela Montano: 10th clubs, 5th ball, 🥉hoop, 8th AA
⭐ Anastasia Lobanov: 8th clubs, 5th hoop, 4th ribbon, 11th AA
⭐ Yuliya Tsoy: 22nd AA

🥳Yuliya became level 10 👏
Ira, Gabriela, and Anastasia qualified to the elite portion of the USA Gymnastics National Championships 🥳

FIG Senior Group
🥇5 hoops routine, 🥈 ribbons and balls routine, 🥈 All around

Level 4-5 Classics, May 19-21 (Indianapolis, Indiana)

Level 4

2017:
⭐Davydenko Polina: 🥇rope, 🥇hoop, 🏆1st AA

2016:
⭐Tulbaeva Safia: 9th hoop, 10th rope and AA

2014:
⭐ Hafeez Sofia: 10th hoop, 16th AA

2013:
⭐ Nevader Penelope: 25th AA

2012:
⭐Ivleva Sophia: 7th rope, 6th hoop, 6th AA

Level 5

2014 (Jan-May):
⭐ Krutikova Maria: 7th ball, 4th ribbon, 🥈clubs, 5th AA

2013 (Aug-Dec):
⭐ Perminov Alexandra: 11th floor, 8th ball, 12th AA
⭐ Argutyan Diana: 11th ball, 10th clubs, 12th AA
⭐ Fesyun Veronica: 10th ribbon, 16th AA

2012:
⭐ Torbinskaya Alisa: 9th clubs, 7th floor, 5th ribbon, 3rd ball, 5th AA
⭐ Davydenko Sofiia: 11th floor, 9th ball, 7th ribbon, 10th AA

2008-2011:
⭐ Spinenko Milana: 15th AA
⭐ Moskaleva Daria: 7th ball, 19th AA

Sunshine Cup, May 6-7, 2023 (Miami, Florida)

Level 6

2011

⭐Zaborskaia Veronika: 🥇floor, rope, 🥈 hoop, ribbon, AA

2012

⭐Tim Emiliya:🥇Floor, Rope, Hoop, Ribbon, AA

⭐Krutikova Anna:🥈Floor, Rope, Hoop, Ribbon, AA

2013

⭐Plotnikova Eva:🥈Floor, Rope, AA, 4th Hoop,🥇 Ribbon

⭐Bulkin Alexandra:🥉Floor, Rope, AA, 5th Hoop,🥈 Ribbon

⭐Smila Alexa: 6th FLoor, rope, 🥉hoop, 5th ribbon, AA

2014

⭐Chemisova Eva:🥈Floor, rope,🥇 hoop, ribbon, AA

Level 7

2009

⭐David Isabella: 🥇Floor, Hoop, Ball, Clubs, AA

2010

⭐Armas Ariana:🥈Floor, Hoop, Ball, AA,🥇 Clubs

2011

⭐Ivanova Elizaveta:🥇Floor, Hoop, Clubs, AA, 🥈Ball

⭐Dubousova Anastasiia:🥈 Hoop, Clubs, 🥉floor, AA, 5th Ball

⭐Lushnikov Adriana: 8th Floor, 7th Hoop, 6th Ball, 10th Clubs, 7th AA

⭐Ospan Alsu: 10th Ball, 9th Clubs

2012

⭐Fesyun Maria: 🥇Floor, Hoop, Ball, Clubs, AA

2013

⭐Rassokhina Tatiana: 🥇Floor, Hoop, Ball, Clubs, AA

⭐Ospan Alina: 6th Floor, 7th Hoop, 3rd Ball, Clubs, 5th AA

Level 9 Junior

2010

⭐Pershina Evgeniia: 🥈 Hoop, AA,🥇 Ball, 🥉Clubs, 4th Ribbon

⭐Kashichkina Polina: 8th hoop, 5th clubs, 7th ribbon, 6th AA, 🥈ball

⭐Kalashyan Alexis: 5th Hoop, 8th Ball, ribbon, AA, 6th Clubs

⭐Must Mariyam: 9th Hoop, Ball, Clubs, Ribbon, AA

2008

⭐ Violetta Plokhotnichenko:🥈Hoop, 🥇 Ball, Clubs, Ribbon, AA

Level 9 Senior

⭐Yuliya Tsoy:🥉 Hoop, Ball, CLubs, Ribbon, AA

Level 10 Junior

⭐Vlada Ishutina:🥉 Hoop, AA, Clubs, 4th Ribbon, 🥈Ball

Level 10 Senior

⭐Montano Gabriela: 4th Hoop, 🥇Ball, 🥉Clubs, 🥈Ribbon, AA

⭐Lobanov Anastasia:🥈 Hoop, Clubs, 🥉Ribbon, AA, 5th Ball

Eastern Classic Championship, April 29-30, 2023 (Woodbridge, Virginia)

Juniors
2012:
⭐ Dekhkanova Alina : 🥇ball, 🥇clubs,🥈hoop, 4th ribbon,🥉third AA
2010:
⭐ Pershina Evgeniia: 5th ball, 4th clubs, ribbon, 🥈hoop, 4th AA
⭐ Kalashyan Alexis: 8th ball, 5th hoop, 🥉clubs, 7th AA
⭐ Kashichkina Polina: 8th clubs, 10th AA

Senior:
⭐ Tsoy Yuliya: 5th hoop,4th ribbon, 🥇ball, 🥉third AA

🎉 Special Congratulations to the girls that qualified and will be going to the Elite Qualifiers competition in Indianapolis!
Juniors
💫 Alina: 9th AA regardless of age
💫 Evgeniia: 12th AA regardless of age
Senior
💫 Yuliya: 6th AA regardless of age

Level 10

Junior:
⭐ Ishutina Vlada: 5th clubs, 🥇hoop, 🥇ball, 🥈ribbon, 🥈second AA

Senior:
⭐ Montano Gabriela: 🥈clubs, 🥇hoop, 🥇ball, 🥇ribbon, 🏆first AA

Region 6 Championship, April 13-16, 2023 (Houston, Texas)

Level 3

2017:
⭐ Kasyanov Anna: 🥇floor, 🥇ball, 🏆first AA, 🥈out of the entire level regardless of age division!
⭐ Bushueva Stella: 🥈floor, 🥈ball, 🥈AA

2016:
⭐ Avdyeyeva Varvara: 🥇floor, 🥇ball, 🏆first AA

Level 5

2015:
⭐ Sedorchenko Olivia: 6th clubs, 4th floor, 🥉ball, 🥉ribbon, 🥉AA
⭐ Kaplan Natalie: 6th floor, ball, ribbon, AA, 4th clubs

2014:
⭐ Krutikova Maria: 8th ball, 🥉clubs, 🥉ribbon, 🥈floor, 4th AA

2013:
⭐ Fesyun Veronica: 7th floor, 🥉ball, 🥉ribbon, 🥇clubs, 🥈AA
⭐ Perminov Alexandra: 8th floor, 4th ball and clubs, 5th AA
⭐ Argutyan Diana: 6th ribbon, 12th AA

2012:
⭐ Torbinskaya Alisa: 5th clubs, 4th floor, ball, and AA, 🥉ribbon

2010:
⭐ Moskaleva Daria: 🥉ribbon, 🥈floor, 🥈clubs, 🥇ball, 🥈AA

Level 6

2014:
⭐ Chemisova Eva: 5th floor, 🥈ribbon,🥇rope, 🥇hoop, 🏆first AA

2013:
⭐ Bulkin Sasha: 8th rope, 7th ribbon, 5th hoop and AA
⭐ Plotnikova Eva: 7th floor, 5th rope, 9th AA

2012:
⭐ Tim Emiliya: 🥈floor, 🥈ribbon, 🥇rope, 🥇hoop, 🏆first AA
⭐ Krutikova Anna: 7th floor, 🥉rope, 🥉hoop, 🥇ribbon, 4th AA

Level 7

2012 and 2013 age divisions combined:
⭐ Rassokhina Tatiana: 🥇floor,🥈hoop,🥇ball, 🥈clubs, 🏆first AA
⭐ Fesyun Maria:8th ball, 5th hoop and clubs,🥉floor, 7th AA
⭐ Ospan Alina: 7th ball, 11th AA

2011:
⭐ Ivanova Elizaveta: 4th floor, 🥉ball, 🥈clubs, 🥇hoop, 🥈AA
⭐Dubousova Anastasiia: 7th clubs, 5th hoop, 🥈ball, 🥇floor, 🥉AA
⭐Lushnikov Adriana: 8th floor, 6th ball and AA, 4th hoop and clubs

2009:
⭐David Isabella: 🥈floor, 🥈hoop, 🥇ball, 🥇clubs, 🏆first AA

Level 10 Senior

2004 :
⭐️ Montano Gabriela: 🥇hoop, 🥇ball, 🥇clubs, 🥇ribbon, 🏆first AA regardless of age

2003:
⭐️ Lobanov Anastasia: 🥇hoop, 🥇ball, 🥇clubs, 🥇ribbon, 🏆 first AA

Tamara Cup Invitational, April 6-9 2023 (Las Vegas, Nevada)

Level 5

015:
⭐ Kaplan Natalie: 7th floor, ball, clubs, AA, 6th ribbon

2014:
⭐ Krutikova Maria: 4th clubs, 🥈floor, 🥈ribbon, 🥈AA, 🥇ball

2013:
⭐ Argutyan Diana: 8th clubs, 6th ball and AA, 5th floor and ribbon
⭐ Perminov Alexandra: 🥉ball, 8th AA
⭐ Bux Michelle: 8th floor, 6th ribbon, 10th AA

2012:
⭐ Torbinskaya Alisa: 🥉clubs, 🥈ball, 🥈ribbon,🥈 AA 🥇floor
⭐ Davydenko Sofiia: 5th clubs and ribbon, 4th ball and AA🥉floor,

2013:
⭐ Borzenkova Deanna: 🥈floor, 🥈ball, 🥈clubs, 🥈ribbon, 🥈AA

Level 6

2013:
⭐Plotnikova Eva: 6th floor and hoop, 4th AA, 🥈ribbon
⭐Bulkin Sasha: 8th floor, 5th ribbon, 13th AA

2012:
⭐Krutikova Anna: 6th rope, 4th floor, hoop, AA, 🥉ribbon

2011:
⭐ Zaborskaia Veronika: 🥉floor, 🥉rope, 🥉 hoop, 🥉ribbon, 🥉AA

Level 7

2013:
⭐ Rassokhina Tatiana : 8th ball, 6th hoop and AA, 🥉floor

2011:
⭐ Dubousova Anastasiia: 4th floor and clubs, 🥉hoop, 🥇ball, 🏆 first AA !
⭐Ivanova Elizaveta: 8th hoop, 5th ball and AA, 🥈floor, 🥇clubs
⭐Lushnikov Adriana: 7th floor, hoop, ball, 6th AA, 🥉clubs

2009:
⭐ David Isabella: 🥇floor, 🥇hoop, 🥇ball, 🥇clubs, 🏆 first AA !

Level 9 Hope
⭐ Dekhkanov Alina: 6th hoop, ball, and clubs, 5th AA

Level 9 Junior
⭐ Pershina Evgeniia: 5th in ribbon
⭐ Kalashyan Alexis: 18th AA

Level 9 Senior
⭐ Tsoy Yuliya: 8th clubs and ribbon, 11th AA

Level 10 Junior

⭐ Ishutina Vlada: 8th hoop, clubs, 7th ribbon and AA, 6th ball

Level 10 Senior

⭐ Fesyun Irina: 6th ball, 🥇hoop, 🥇clubs, 🥇ribbon, 🏆 first AA

🏆 Grand Champion Level 10 Senior
⭐ Montano Gabriela: 8th ribbon, 6th AA🥈ball
⭐ Lobanov Anastasia: 🥉ribbon, 11th AA

Hello, sports parents! Your child and the coaches need you on the team! Yes, you can help your children to become winners, who feel good about themselves each and every day and have a positive attitude towards sports! You are a very important part of the team and if you do your job well, then your child will perform better while having fun and being happy with what he is doing.

Positively involved parents encourage their children to improve skills faster, perform better, be self-confident and truly love the sport they are involved in. There are so many things you can do as a parent to improve the chances of your child to win – start with taking the following 10 steps to become a winning parent!

1. Take care of healthy nutrition and daily regime

Performing at your athletic best starts with a healthy diet and daily routines. Getting the proper nutrition is essential for young athletes to operate at their peak capacity. As a parent you have to make sure that your child eats balanced meals and snacks to get the nutrients needed to perform well in sports. Check out this Nutrition Guide for Young Athletes to discover the best ideas about meals that help children maximize their training results. Also make sure that your child has at least 9-10 hours of sleep and spends at least an hour a day outside.

2.Build up your child’s self-esteem and self-confidence

Young athletes’ performance highly depends on how they feel about themselves. Give your child the greatest gift of self-esteem by creating a series of positive interactions to help your child become a self-confident and mentally strong person. This doesn’t mean that you have to undeservedly praise your child or constantly compliment him – sometimes you just have to be sympathetic and sensitive to your child’s mood and feelings.

3. Avoid comparisons with other teammates or competitors

Comparing your child with his teammates or competitors to evaluate his performance is a bad idea. Parents of young athletes should remember that each child develops differently and as long as your child is having fun from his sport, he is exactly where he is supposed to be. So, try to avoid useless comparisons and prevent your child from comparing himself with peers in a destructive way. However, comparisons may have a constructive potential if made properly – for example a better performing child can be a model to demonstrate proper technique.

4. Teach your child to treat their competitors as training partners

Athletic competition teaches children a variety of important life skills including dealing with challenges and obstacles. Explain your child that a competitor is not an enemy but a person who motivates him to reach a peak performance. With a worthy opponent and more challenges sports is much more fun. Root for great performances, good plays, not just for winning.

5. Teach your child to loose properly

Most bad performances happen when athletes have been preoccupied with failing. One of the most valuable things that parents can teach children is that failures that sometimes happen should be used in a positive way. Treat losses as a stepping stone to success, a source of motivation and an opportunity to improve. Each time your child loses he gets valuable insights on how to do it better next time.

6. Encourage your child to to compete against his own potential

Remind your child that winning in sports means doing your own personal best. When your child plays his very best and loses, you need to help them feel like a winner! As a parent you should encourage your child to compete against himself to continually improve their skills and results. Shift your child’s focus to constant improvement and always stress the progress, not the outcome.

7. Become your child’s biggest fun and don’t coach

Unconditional love – is what all children need to be happy and positive about themselves. Your attitude to your child and the way you treat him should never depend on his sport results! Be supportive and involved in your child’s sport, provide encouragement and empathy, but don’t interfere with training matters – leave coaching to coaches.

8. Don’t mix your goals with your child’s goals

Many parents get into that trap of emphasizing results or pushing skills development over all other aspects of a child’s life and taking too close to heart their success and failure in sport. While it’s totally OK to want your child to excel and be as successful as possible, it’s not fine to pressure your child with your expectations or use guilt to keep them involved.

9. Form a healthy attitude toward sport in your child and yourself

Competitive young athletes as well as their parents tend to take sport and sport results too seriously which can cause a bunch of physiological and relationship problems in future coming from unrealized expectations. Treat sport healthy – as just one, although important, aspect of your child’s life. Healthy attitude to sport starts with parents, so enjoy your child being active and developing skills.

10. Remind your child that sport is fun

Most of the kids in competitive sports tend to become obsessed with winning or loosing and forget to enjoy everyday sports routine. Teach your athlete to rejoice as his skills improve, appreciate friendship and funny moments with the teammates, find positive things in everyday practice. The more fun children are having from sport, the faster they will learn and the better they will perform.

As a parent, you have the most important role in the development of your child’s life skills, and sport is not an exception. So, when it comes to sport treat your child with love and respect, helping him to build self-confidence and self-esteem, providing constant support, caring about your child’s physical and emotional needs and making everything possible to make your child happy about what he/she is doing.

https://www.youtube.com/watch?v=v9BmRwTOr4c

When it comes to youth sports, good coaching is essential to get the maximum of a child’s talent and abilities. The most important things that children know about their coaches are not their super methods and the number of famous athletes they trained, but the way how their coaches treat them in everyday sports life. When famous athletes talk about their coaches, they usually speak not about the achievements and results – athletes typically remember how their coaches made them feel during the workouts, and also those personal coach-athlete relationship and life lessons they’ve learned from their coaches.

So, what makes a good youth sports coach? Here are top 7 qualities that characterize the best individuals involved in youth coaching. A good coach:

1. Gets children believe in themselves – The best way to get a great athlete is to build child’s self-esteem rather than undermine it. Treating young athletes with respect great coaches inspire them to do more than they think.
2. Never humiliates children – There is nothing educational in using humiliation as a teaching tool and every good coach knows this. Humiliation always leads to demotivation and creates performance problems.
3. Uses personal approach to each child – The best coaches understand individual differences and do their best to treat each child in a way that helps to reveal his maximum potential.
4. Acts as a life teacher – A good coach uses the opportunities to teach children important life lessons that go beyond the gym and sports. Working hard to achieve results, handling with winning and loosing, supporting the teammates – these all are important skills that a good coach teaches his athletes.
5. Takes a proactive role with parents – By making it a regular practice to communicate with the parents of athletes, good coaches get them working as a one supportive team in order to prevent problems and crises.
6. Does not associate his personality with his athlete’s success or failure – Good coaches understand that coaching is only one, although important, aspect of their lives, and do not feel diminished as an individual when their athletes fail at competitions or make mistakes during the workouts.
7. Is passionate about the job – The very best coaches really love what they do and, mostly important, love their athletes. Love makes them to power over obstacles and through frustration while inspiring their athletes to believe in themselves and grow physically and emotionally.

Here, at IK GYM Miami we believe that good coaching is an essential part of a child’s success in rhythmic gymnastics. Therefore, our strategy is to hire the elite gymnastics coaches from throughout the world for our rhythmic gymnastics programs. Our coaches are world known professionals, who’s mission is to develop young talents of Miami in an emotionally safe environment and encouraging children to have fun while participating in the sport of rhythmic gymnastics. Our coaches’ incredible positive attitude and great experience help them to develop each child to his maximum potential. Call 786.590.6666 or 786.350.6655 to schedule your first free rhythmic gymnastics class of contact us at [email protected] for more information about IK Rhythmic Gymnastics Programs.

Rhythmic gymnastics is a beautiful but pretty tough sport. Gymnast’s skills involve high flexibility, balance and power that come from having developed muscles. Therefore, the ideal diet for a rhythmic gymnast is one that is balanced in carbohydrates, protein and fats and includes important vitamins and minerals. Specific amounts of the listed nutrients can vary, depending on a training schedule and a gymnast’s weight.

Parents of young gymnasts should remember that their performance directly depends on what they eat and when they eat. General rule is that small but frequent meals provide steady energy for training and recovery. To maximize training performance, gymnasts need to concentrate on carbohydrate foods before workouts, eat foods containing proteins after workouts and avoid foods high in fat, bad carbs and sugar. Because rhythmic gymnastics workout require intense burst of power, it’s important to have access to quick sources of energy.

Here, at IK GYM Miami we are very concerned about what our gymnasts eat. In order to maximize your gymnast’s performance, we offer you to try the nutrition plan that includes three main meals and snacks, concentrating on good carbs before training and offering your child proteins after workouts.

Breakfast

The first meal of the day is one of the best times for nutrients to be efficiently absorbed. Therefore, breakfast should include good carbohydrates, proteins and fats and should be served within half an hour after waking up.

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Perfect solutions: 

• Cereal with milk
• Banana bread muffins
• Cinnamon oatmeal
• Yogurt & granola bowl

Add ham, milk or eggs to add protein and fat to activate metabolism. And berries, a fruit or juice for vitamins and antioxidants.

Note: Fats is a part of healthy diet, but only if you educate children about what types of fats are useful for them. Trans fats, present in baked foods, fast foods, and snacks contribute to weight gain. Saturated fats in whole milk, butter, and cheese can raise cholesterol. The USDA’s guidelines recommend that Americans consume less than 10 percent of their calories from saturated fats and replace the remaining fats with healthy monounsaturated and polyunsaturated fatty acids. The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.

Morning snack

Snacks are important part of your child’s healthy eating plan because they supply key vitamins and minerals and can keep her from feeling too hungry before the lunch break.

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Perfect solutions:

• Cheese, as a good source of calcium for strong bones and teeth and protein, which helps to restrain hunger before lunch. Combine with wheat or whole-grain crackers to make the meal more nutritive.
• Nuts, as a nutritious source of protein and fiber good for everyone’s heart. Combine with yogurt to get more satisfying snack.
• Fruits or berries as a source of dietary fiber, vitamin C and potassium. Fiber fills the stomach, so your kid won’t feel hungry.

Note: for kids it’s especially important to stay properly hydrated during a day. Dehydration adversely affects the performance of an athlete. The latest recommendation for minimum water intake is to drink half your body weight in ounces per day. For example, if your daughter weighs 60 pounds, she should drink 30 ounces of water per day, which is a little less than 6 cups per day.

Lunch

It’s a very important meal that prepares your child for training. Concentrate on complex carbohydrates to make your child fed for a long time, add proteins to ensure the lasting supply of energy and vegetables for vitamin support.

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Perfect solutions:

• Rice with chicken and broccoli
• Hard-wheat pasta with beef or cheese and carrots
• Quinoa with lamb and green beans
• Cuscus with tuna, tomatoes and avocado

Note: of course most of the children attend school, so parents don’t have an opportunity to serve lunch for them. This is the point where lunch boxes and thermoses play a great role for young athletes, helping them to stay fit. If you want your child grow healthy, opt for homemade food instead of school-provided pizza, macaroni & cheese, burgers and chicken nuggets. If you were busy and didn’t have time to prepare lunch for your child, it’s still better to visit the nearest grocery store in the morning before school, and to get a Caesar salad, a whole wheat bread sandwich with ham/meet, lettuce and cheese, or a potato salad for lunch.

Pre-workout snack

You should never disregard this meal as it gives energy and mood for training. To meet these requirements kids pre-workout snack should contain carbohydrates.

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Perfect solutions:

• banana with yogurt
• rice pudding
• cheese sandwich

Note. This meal is necessary if the gap between lunch and training is more than 3 hours.

Post-workout snack

If the training is more than 4 hours, or lasts within 4 hours from the lunchtime, it’s important to support energy production by eating something very light and simple to digest.

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Perfect solutions: fruits and berries.

Note: An apple, orange, banana or a cup of fresh berries for is a quick and easy snack that your child can take to gym. Dried fruits and vegetables are even more nutritious and well packed. In case when for any reasons you will not be able to to provide your child with something, listed above, keep a few bottles of sports drink (Gatorade and etc.) in your car’s refrigerated compartment – although sports drinks are not among perfect nutrition solutions for kids, it’s still better than nothing during the continuous exercise.

Post-workout snack

Post-workout snack is absolutely necessary for your child if you don’t have an opportunity to serve her dinner within 45 – 60 minutes after the practice. A post-workout snack must contain a high-glycemic healthy carbohydrate to open the window of opportunity for nutrient absorption to start muscle recovery.

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Perfect solutions: chocolate milk, grapes, a bagel with real-fruit jelly or a muffin with raisins.

Note: The purpose of raising your child’s blood sugar level after exercise is to enhance the protein recovery later, after the dinner. Therefore, post-workout snack is a must, if you don’t have an opportunity to feed your child shortly after the classes. Therefore, if your child doesn’t have time for “real food” after the training (which may happen if you get stuck in a traffic, or the way home is simply too long), keep some energy bars near at hand that are a good mix of protein and higher carbohydrate and work as a supplement to support your athlete.

Dinner

The last, but not least, meal of the day. While pre-workout meals are based on carbohydrates, the post-workout meal should be based on proteins and useful polyunsaturated fats. Seafood is a great option to receive phosphorus, so important for muscle development.

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Perfect solutions:

• salmon with vegetable salad
• tilapia with greens
• shrimps and avocado salad
• tuna salad with lettuce

Note: If your way back home from the gym is less than 30 minutes, you can combine dinner and post-workout snack. Just add to regular dinner milk, kefir, cottage cheese or sweet yogurt. Natural sugar from milk products will enhance protein recovery.