TIMING MEALS AND SNACKS
1 to 2 hours BEFORE physical activity
OFFER A SNACK
Carbohydrate + Protein
A balanced snack should include carbohydrates and protein. Suggestions:
• Small bowl of leftovers from dinner
• Fruit and yogurt smoothie
• Half a peanut butter sandwich
DURING physical activity
There are some occasions when eating during physical activity is needed:
• For intense continuous endurance activities lasting longer than 1 hour,
such as running, cycling, or skiing, kids will need some carbohydrates to
perform well, feel good, and keep up their energy.
• Some sports such as, baseball may last a while but they are not
continuous activities, so these same guidelines would not apply
unless kids are at a tournament and have multiple events in the day.
Offer easy to digest options and think lower fat and fibre to avoid
stomach upset. Try mini muffins, pretzels, cereal bars, fruit slices or
diluted fruit juice, or rice/wheat crackers thinly spread with a nut butter.
30 to 40 minutes AFTER physical activity
After physical activity, the body is ready to refuel with carbohydrates, repair
muscle with protein, and rehydrate with fluids like water, milk and juicy fruits
(e.g. melon, oranges). Eating within 30 minutes of exercising is especially
important if the child will be exercising the next day. Otherwise they can eat
when they are hungry at their next regular meal or snack.