Nutrition and Rest for Children Who Train Martial Arts

Training only signals the body to adapt. What actually creates change happens afterwards: food, water and sleep.

Three Meals That Matter Most

1–2 hours before training: easily digested carbohydrates — rice with a light protein, or banana and bread. Avoid large portions right before class.
Within 60 minutes after training: carbohydrate plus protein — rice and egg, milk, or yoghurt with fruit. This is the key recovery window.
The night before a training day: a complete dinner so energy is available the next day.

Easy Hydration Rules

One glass 30 minutes before training.
A few sips every break — do not wait until thirsty.
Bring a one-litre bottle; plain water is enough for 45–60 minute sessions.

Minimum Sleep

Age	Sleep needed
5–8 years	10–11 hours
9–12 years	9–10 hours
13–17 years	8–10 hours

Sleep-deprived children learn new technique much more slowly and are more injury-prone.

What to Avoid

Energy drinks and high-sugar soda.
Heavy snacks immediately before training.
Hard sessions on consecutive days for children under twelve.

Frequently Asked Questions

Does my child need protein supplements?

No. Normal meals cover a child’s protein needs.

My child is a fussy eater — what then?

Focus on nutrient-dense snacks (egg, milk, ground nuts, fruit) and eat together without pressure. Consult a nutritionist if weight drops.

MAJESTY BALI trains at Jalan Tunjung Sari Gang Padma No. 10, Denpasar Barat, Bali. Ask about programmes on WhatsApp 0878-3887-2777, or see programs and membership.