Keeping kids energized and healthy can feel like a full-time job—especially when they’re always on the move! Whether they’re kicking high in martial arts class, sprinting across the playground, or simply going through a growth spurt, proper nutrition plays a critical role in their development and performance. At MPAMA, we know that strong bodies start with strong habits, and that includes what goes on the plate.
Here are three essential nutrition tips every parent should know to support their active child:
Balanced Meals
It’s tempting to rely on quick, on-the-go snacks to fuel busy schedules, but those small bites rarely provide the lasting energy kids need. Instead of loading up on snacks, focus on building meals that include a mix of complex carbohydrates (whole grains and veggies), lean proteins (chicken, tofu, or eggs), and healthy fats (avocado or olive oil). Each meal should aim to provide proper nutrients that will not only give kids the healthy nutrition they need, but the sustained energy to succeed throughout the whole day. This balance supports growth, boosts energy, and keeps kids feeling satisfied longer—especially during high-activity days!
A group of kids staying active by playing basketball.
Electric Electrolytes
Water is essential, but for active kids—especially those in high-energy sports like martial arts—hydration also means replenishing lost electrolytes. Electrolytes are essential minerals that carry an electric charge, which the body uses as a source of energy. Water should be the primary drink throughout the day, but consider adding electrolyte-rich foods like bananas, peanuts, and yogurt. Or, try adding a pinch of sea salt and a splash of lemon to water as a refreshing beverage after intense training. Skip the sugary sports drinks and choose whole-food hydration when possible.
A young student holds thumbs up and a cup of water while posing with team member.
Don’t Skip Meals
Skipping meals can cause energy crashes and poor focus, which can affect performance both in school and on the training floor. Breakfast, in particular, jumpstarts metabolism and provides the fuel needed for a strong start to every day. However, since kids may not fully grasp the connection between food and function, they might not understand what makes breakfast so special. Encourage your child to lead off each morning with a healthy, balanced breakfast. Plus, it can be incredibly easy! A simple combo like oatmeal with nut butter and fruit, or eggs with whole grain toast, offers a powerful, easy-to-digest mix that sets the tone for an active day.
A young girl pauses eating a slice of watermelon to pose for a picture.
The MPAMA Way
At MPAMA, we go beyond teaching kicks and forms—we coach our students in whole-body wellness. We take proper healthy eating habits to the next level by integrating nutrition education into our culture. Our team leads by example, talks openly with students about fueling their bodies for success, and partners with families to build better habits that last a lifetime. From nutrition challenges to kid-friendly recipe tips, our approach makes healthy living part of the martial arts journey!
Conclusion
Raising healthy, active kids isn’t always easy—but it’s always worth it. By focusing on balanced meals, proper hydration, and consistent fueling throughout the day, you’re giving your child more than energy—you’re giving them strength, resilience, and the foundation for lifelong wellness. At MPAMA, we’re proud to support families every step of the way as we grow stronger together, both on and off the mat.