Fuelling active kids

Before activity: Energize your child with a small meal or snack that includes carbohydrates from whole grains, vegetables or fruit. Carbohydrates fuel the muscles and brain, and are easy to digest before sport. Include a small amount of protein-rich food (chicken, eggs, yogurt) and fat (oil, nuts) to help your child stay full longer. Some great combinations:

·         Cereal, milk and fruit

·         Scrambled egg on whole grain toast

·         Nut butter and banana wrapped in a whole wheat tortilla

Avoid fatty fried foods such as French fries or donuts. They take longer to digest and may cause upset stomachs during activity.

Fluid is vital, so encourage your kids to drink water before exercise. Avoid pop and fruit drinks; the high sugar content may cause cramps and nausea during exercise.

During the game: Children tend to have a poor sense of thirst, so remind them to drink water. Sending them with a reusable water bottle will help. If exercise is intense and lasts longer than an hour, replenish carbohydrates with pieces of orange and apple; if they’re really working hard, it’s OK to give them bites of a sports bar and sips of sports drinks (see below).

Cool down: Prepare a meal or snack that includes carbohydrates to replenish energy and protein to help muscles recover. Try Chicken burritos or Super simple beef and noodle chili. Kids will also need to drink more water to replace sweat losses.

Sports drinks for kids?

Sports drinks are a combination of water, carbohydrates (sugar) and electrolytes (sodium and potassium) meant to replace nutrients lost through sweat. Sports drinks are only recommended for intense activity that lasts an hour or more, such as soccer, basketball or hockey. Sports drinks are not meant as beverages to drink with meals or to sip throughout the day. Water is the best choice for most kids engaging in routine activity like playing in the park.

Bring your own food?

Recreation centres, arenas and park kiosks are not known for selling healthy food. According to a recent Canadian study, the most common foods purchased at recreation centres are French fries, sports drinks, candy, chocolate and chips.

In the same study, researchers learned that 65% of recreation centre patrons often bring their own food and beverages, such as water and fruit. Until snack bars and vending machines have better options, pack your own nutritious snacks. Try fruit, whole grain cereal or crackers, string cheese, vegetables and nuts (barring any allergy policies). 

How active should kids be?

Children need at least 60 minutes of physical activity each day. Sadly, just 7% of Canadian children get this. Sedentary behaviour is linked to obesity and heart disease, so it is important to inspire kids to get moving. Whether they skateboard, go tobogganing or play a team sport, encourage exercise as a fun pastime. And, get involved yourself! The best way to teach healthy behaviour is to be a role model. Exercise habits that are formed early can last a lifetime.

·         Learn more about children’s physical activity needs.

·         Did you know active kids get better grades? Find out more.


© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2012