Student Highlight

EthanThis month I (Sensei James) would like to nominate Ethan as the Student of the Month for his generosity and humble sportsmanship during his first tournament with the Ontario Karate Federation. For those of you who could not attend October’s recreational tournament or had to leave early before Ethan’s division was up, him and I were watching while another young student was competing. Within this division it is required to be equipped with protective gear and something to distinguish which colour you are (blue – ao or red – aka in karate).

This young boy did not have blue gear or a chest protector. About to be disqualified because of this, I stood up and asked Ethan if we could use his gear and without hesitation he took it off to lend to the other athlete. Because of this, the young boy was able to finish his match without being disqualified.

This is a great example of a true athlete and it is why we do what we do. Great job Ethan!

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Fuelling Young Athletes

jaiten-1Have you ever wondered what you should be feeding your young athlete before, during, and after games? Listed below are just a few tips recommended by “Conditioning Young Athletes” by Tudor O. Bompa,  and PhD Michael Carrera, Human Kinetics.


Purpose: to replenish the body and prevent injury

Pre-game meal: 2-3 hours before a game

  • High in carbohydrates
  • Just a regular meal that consists of carbs, proteins, and fats
  • Protein sources should come from both plants and meats
  • Avoid gassy foods like legumes, chickpeas, and kidney beans as they may cause distress on the body reducing your child’s performance
  • DON’T EAT ON THE RUN! (if you can)

Post-game meal:

  • 30 min after a game, have a snack that consists of a protein and a carbohydrate (i.e. banana and peanut butter, chocolate milk, or a bagel with peanut butter)
  • Avoid sugary snacks (i.e. cereal bar)

  • 60 min after a game, have a regular meal that consists of higher carbohydrates to replenish the energy used during the game

Tournament Days:

  • If the game’s early, eat light (i.e. egg on toast)
  • After first game, they can have a suitable meal
  • Protein and carb based snacks throughout the day; such as tuna wraps, veggies, etc…
  • Eat whether they feel hungry or not, that way they can avoid an energy crash during the game. Essentially they are keeping their fuel stores going
  • Water for games or tournaments that last only 60 minutes but if the tournament lasts longer than 60 minutes, drinks like gatorade can be consumed. This way their electrolytes will stay up throughout the day