At Friars Club, we believe that fostering a healthy lifestyle goes hand in hand with our mission of developing valuable life skills in youth through sports, education, and leadership programming. As parents, we understand the importance of ensuring our children’s well-being, especially when it comes to their fitness and overall wellness. In this post, we’ll share practical tips and strategies to support young athletes’ fitness, nutrition, and overall well-being.

Stay Active: Encourage regular physical activity to keep young athletes in top shape. Whether it’s team sports, individual activities, or simply engaging in outdoor play, encourage around 60 minutes of moderate to vigorous exercise each day. Incorporate activities that they enjoy to make it fun and engaging.

Strength & Conditioning: Teach young athletes the importance of strength and conditioning exercises to enhance performance and prevent injuries. Include exercises that target different muscle groups, such as bodyweight exercises, resistance bands, or age-appropriate weightlifting under proper supervision.

Balanced Nutrition: Provide guidance on the importance of a balanced diet. Encourage the consumption of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit sugary snacks and drinks, and emphasize the significance of hydration.

Pre- & Post-Workout Nutrition: Educate young athletes about fueling their bodies before and after exercise. Recommend pre-workout snacks with a combination of carbohydrates and protein to provide energy and aid in muscle recovery. Post-workout, encourage them to refuel with a nutrient-rich snack or meal within 30 minutes to replenish energy stores and support muscle repair.

Rest & Recovery: Emphasize the significance of rest and recovery for young athletes. Encourage them to prioritize quality sleep, aiming for 8-9 hours each night. Teach relaxation techniques, such as deep breathing exercises or meditation, to manage stress and promote mental well-being.

Remember to customize these tips to fit your child’s age, abilities, and interests. By instilling healthy habits at a young age, we empower our young athletes to lead a balanced and fulfilling life.

Prioritizing fitness and wellness is key to nurturing the holistic development of young athletes. By incorporating these practical tips into their daily routine, parents can help their children achieve optimal physical health, mental well-being, and performance on and off the field. At Friars Club, we are committed to supporting parents in this journey and equipping young athletes with the tools they need to thrive.