IK GYM Miami News and Updates

  • 10 Healthy Pre- and Post-Workout Snacks for Young Athletes
    It takes nutritious foods to fuel kids through sports practices and help them recover afterward. Skip the protein bars and sports drinks and fuel young athlete with the best snacks for boosting energy. While all snacks should offer up a healthy punch of nutrition for kids, even the run-of-the-mill after-school snack, the best snacks for young athletes are ones that: Provide easy to access fuel for the active body Are actually eaten Cover hunger and appetite Snacks that contain just a carbohydrate source, like fresh fruit or crackers, are fine for shorter events or practices or even less intensive exercises, but they aren’t ideal for the young athlete who is exercising for several hours. The best foods to target include fruits, vegetables, whole grains, lean protein sources, dairy, and healthy fats. Here is a list of snacks that have a healthy balance of protein, carbohydrates and healthy fat to refuel muscles, and replenish glycogen stores after activity. Pre-Activity (~100-300 calories) Whole grain pretzels Half a wheat bagel with jam Fresh fruit 1/2 cup raisins and…
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  • The 3 Best Supplements for Young Athletes to Improve Performance
    Should young athletes take supplements? As young athletes grow they require building blocks to support strong, lean, and powerful bodies and also vitamins and minerals to grow. Unfortunately, the average youth diet is often unbalanced and deficient in nutrient-rich foods. Therefore, many parents bombarded with performance enhancing supplements ads that claim to build strength and assist in recovery consider adding them into their child’s diet to meet their nutrient needs. Parents and athletes need to be aware that dietary supplements are not regulated by FDA. Studies looking at the purity of supplements find high rates of contamination with possibly harmful substances. Also, many products do not contain the ingredients listed on the label. However, there still are some essential “vitamins” that should be added to every young athlete’s diet in order to fasten recovery and improve performance. VITAMIN S - SLEEP Sleep is probably the best, and most under-rated and under-appreciated performance enhancing supplement. For young athletes getting at least 8-9 hours of this important supplement is vitally important. Lack in sleep is a momentum…
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  • Multi-Sport Athletes vs. Single-Sport Athletes: What Is Better?
    Should children specialize in more than one sport? There is no easy answer to the question, “are multi-sport athletes better than single sport athletes?” Since there are many different opinions out there on the issue and every athlete is different; the simple answer is – it depends. When exploring sports and activities for your family, it can be helpful to think of the possible positives and negatives of playing multiple sports or specializing in one. Playing Multiple Sports: Pros and Cons Multiple sports activities allow young athletes to work different muscle groups. Multi-sport athletes are able to use a wider set of problem-solving skills and become a better all-around athlete. Exposing kids to different sports allows them to expand their social circle and their opportunities for interaction. Playing multiple sports allows an athlete become a better competitor because being more flexible and multi-dimensional. Among possible downsides of playing multiple sports is that schedules can become too demanding leaving no time for other activities. The other important thing to consider is fitting multiple sports into the…
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  • 5 Tips to Support Your Kids in Sports
    There is often a fine line for parents between encouraging and supporting their children in sports and having extreme, sometimes unrealistic, expectations. Here are five tips from K.C. Wilder, Ph.D., - a former college cycling All-American, two-time national masters short track cycling champion, and professional cyclist, certified sports trainer and sports psychologist - for parents, who want to support their kids in sports in most positive and constructive ways: 1. Define core sport values Maintaining core values while playing sports is essential. Your top family values for sports may include integrity, resilience, teamwork, kindness and commitment are some core values that may already be reinforced in your family culture. The best message your young athlete can get from you is that he needs to find something about which he is passionate, and then develop his own magic, through self-determination, dedication, and desire. 2. Facilitate happiness Helping your child find happiness sport is about emphasizing that success is their performance, not the outcome of the game. Concentrate on the process to avoid putting extra pressure on…
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