IK GYM Miami News and Updates

  • Pre-Workout Nutrition for Young Athletes: Best Meals to Eat Before a Workout
    For young athletes who manage to squeeze gym time into their everyday routine, pre- and post-workout foods are really important. Offer your child the right foods in the right amount and at the right time to improve their performance and help them achieve their goals. If you understand how exactly different nutrients work in our body and how long does it take them to digest, you can construct perfect pre-workout meals for your athlete that provide high energy level during workouts, protect muscles and improve metabolism. Different nutrients take different time to digest, so the first step to making a perfect pre-workout meal is to determine meal timing. Carbohydrates are digested most quickly, within 2-3 hours, protein takes 3-4 hours to digest and fats take up to 6 hours for digestion. A good rule is to eat complex carbs with proteins prior to exercise, but, generally, which foods to eat depends on the time when your child’s workout starts. For example, if your child has more than 2 hours before the gym, you can offer…
    read more
  • 6 Biggest Mistakes Sports Parents Make
    When we watch our child making first achievements in sports (like successively winning a certain number of competitions), or hear from the coach about how talented and promising is your athlete, it’s easy for every parent to get sucked into the so-called “parent trap” of emphasizing results or pushing skills development over all other aspects of a child’s life. We all know about “that” sports parents, and we all hope we aren’t and will never turn into one. Below you’ll find 6 common mistakes that parents of young athletes tend to make and useful tips that can help enhance your child’s sport experience. 1. Comparing your child's results with that of other athletes. This is the most common mistake and 90% of parents can’t avoid making it. Effects of Mistake – When you compare your child with others, no matter whether it is sports results or academic achievements, it lowers your child’s self-esteem and self-confidence and makes him doubt in your love. How to Avoid – The best way to avoid comparing your athlete's achievements with others is…
    read more
  • 7 Things Parents of Young Athletes Should Know About Bullying
    When it comes to youth sports bullying can become a serious problem. Types of bullying can vary greatly from verbal bullying like name calling or threats to physical bullying that includes making rude gestures, hitting, slapping or stealing. Regardless of the form bullying has no place in sports as it takes a terrible emotional and physical effect on young athletes. 1. Forewarned is Forearmed To prevent an athlete of being a victim or a bully parents should take a proactive role in reducing of bullying. Teach your child to to recognize bullying and its forms and react properly in difficult situations. Athletes who are well-informed about bullying, which means they know what bullying is, why it’s dangerous and destructive, what to do if they are target of bullies and what to do if they are witness to bullying, will be able to deal with it when they need to. 2. What’s Your Child’s Attitude to Bullying? Ask your athlete such questions as “How do you understand bullying? What does it feel to be bullied? Do…
    read more
  • 10 Best Smoothies for Young Athletes  
    For an athlete constantly on the go, sitting down for a meal is not always an option. Here are some  great recipes for nutritious and delicious smoothies. They are easy to make and packed full of vitamins, antioxidants, protein and healthy fats. 1. Peanut Butter Smoothie ¾ cup (6 oz.) milk/soy milk/almond milk 1 banana 2 tbsp. peanut butter 1 tbsp. honey 2. Very Berry Smoothie ¾ cup (6 oz.) kefir or Greek yougurt 1 banana 1/4 cup of blueberries 1/4 cup of blackberries 1/4 cup of raspberries 3. Strawberry Banana Delight ¾ cup vanilla ice cream 1 Banana ½ cup of strawberries Top with handful of blueberries and green mint 4. Very Green Avocado Smoothie 1 medium avocado 1 small cucumber 1 tbsp. lemon juice 1 cup of spinach leaves ½ cup of unsweetened vanilla yogurt Top with feta crumbles and chia seeds 5. Layered Smoothie 1 banana 1 cup of spinach leaves ¾ cup of vanilla yogurt 1/3 cup of blackberries First mix half of yogurt with banana and spinach leaves, pour into…
    read more