Fast Facts - Eating For Energy

Nestlé and the Australian Institute of Sport recognises that active kids need to eat well to do their best at both school and sport. Here are some questions from everyday Australians who want to ensure that their families eat well.

I play under 16’s cricket. What should I eat before I play?

Before a match, you need a meal which provides carbohydrate and leaves you feeling comfortable and confident. A suitable option is a sandwich or roll with lean meat and salad plus a piece of fruit and a glass of juice. For matches earlier in the day, a breakfast of cereal with milk or yoghurt, toast and jam or honey and fruit or fruit juice is also suitable. Ideally, you should eat your last substantial meal about 2-3 hours before your match begins. If you are still hungry, have a snack such as a tub of yoghurt, piece of fruit or a cereal bar or sports bar (e.g. POWERBAR) 1-2 hours before the match.

My son is always starving after school. I can’t seem to fill him up. What are the best foods to feed him?

Adolescence is a time of growth and development so your son’s energy needs are very high, particularly if he is active. It can often seem impossible to keep up with the appetite of adolescents especially in the after-school period. Good ideas for afterschool snacks include milkshakes and smoothies, breakfast cereal, sandwiches (fresh or toasted), baked beans or spaghetti on toast, leftover pasta or rice dishes, yoghurt, fruit, crumpets and muffins. It is also important to encourage your son to eat well throughout the earlier portion of the day. Many adolescents miss breakfast and eat very little during the school day. They then make up for this lack of food by emptying the fridge after school. It is fine to snack after school but make sure your son does not neglect breakfast, lunch and snacks at school.

To find out more about good nutrition, order your copy of the AIS’s nutrition booklet, A Winning Diet, or to ask a nutrition question visit the AIS website www.ais.org.au/nutrition

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