Let's learn about complementary feeding

What is complementary food?

It is important to eat well-balanced meals for breakfast, lunch, and dinner. When you exercise, your body needs a lot of nutrients. Therefore, if you eat inconsistently or exercise on an empty stomach, you may lack the necessary nutrients, which can lead to injury and fatigue.
To prevent this from happening, eating what you don't have in addition to your three meals for breakfast, lunch, and dinner is called "supplementary meals."

Isn't supplementary food a snack?

Supplementary meals with exercise in mind do not mean eating snacks or snacks.
If you eat too many snacks, you won't be able to eat properly.

For supplementary meals, choose foods from five groups: ``staple food,'' ``side dish,'' ``main dish,'' ``milk/dairy products,'' and ``fruit.''
Recommended foods for supplementary meals include rice balls, sandwiches, red bean paste, fruits, cheese, and yogurt.

Concept of complementary feeding

There are three main purposes for eating complementary foods.

① Supplement the food of the group that is lacking in the diet
② Make up for what you don't get enough of in your diet
③ Replenish nutrients before and after exercise (practice)

Before exercising (practice), secure your energy by eating foods that contain carbohydrates (sugar), such as rice balls and red bean paste. After exercising (practice), replenish your body with energy sources such as energy jelly, bananas, sandwiches, and milk, which can be used to rebuild damaged muscles.
If you can eat immediately after exercising, there is no need to take supplementary meals. Energy sources are ``staple foods'' and ``fruits,'' and muscle building materials are ``main dishes'' and ``dairy products.''

For supplementary meals with exercise in mind, choose foods from the five meal groups!

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