Drinks, snack and meal ideas for before sport
The old tradition of eating a hearty meal before
activity has gone with the times. It is now recommended
that the meal eaten prior to sport is a low
fat, high carbohydrate combination of foods that are
quick and easy to prepare and digest, yet leave your
children feeling satisfied and well fuelled. The
timing of this meal is important to allow time for
digestion prior to exercise.
Fluid intake needs to be encouraged at this time
too.
To make a nutritious breakfast, select a combination
from the following foods
● breakfast cereal or oatmeal with reduced fat milk and/or yogurt
● toast, crumpets, pancakes or muffins
● spaghetti or baked beans
● eggs; reduced fat cheese
● fresh or canned fruit; fruit juice
Nutrition goals:
1. Provide foods to be eaten prior to activity that are quick and easy to digest, leaving the stomach
comfortable but not too empty.
2. The best foods for this time are those low in fat, containing some protein and a moderate amount of
carbohydrate.
3. Ensure adequate fluid intake with these foods.
Survival hints
