Carbohydrate rich food choices before exercise will provide a fuel boost to the working muscles. This will help your child perform at their best without tiring too soon. Whether training early in the morning, or playing sport after school, the type of meal your child eats before exercise should be high in carbohydrates and provide fluids. This type of meal (focusing on pasta, rice, breads and cereals) will be digested and absorbed faster than a meal high in protein and / or fat, and will therefore serve as a ready source of energy for the muscles. Ready-to-eat carbohydrate foods that can be easily carried in a sports bag and are convenient after-school snacks, include fresh and dried fruit, muesli bars and sandwiches.
Some children will enjoy a liquid meal supplement like a milkshake or fruit smoothie. This is a good choice if your child dislikes having anything heavy in their stomach, especially before an important competition when nerves set in!
Encourage and remind your child to drink plenty of fluids before, during and after exercise. Fluid needs will be increased during intense exercise and in hot weather. Children are more likely to overheat from strenuous activity than adults. As a result, they’re at a greater risk of dehydration. If your child says "I am thirsty" – they may already be slightly dehydrated. Being well hydrated is important before they play sport. Always have water or other refreshing drinks such as sports drinks available and invest in a sturdy drink bottle for training.