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Fuelling the Junior Athlete

As we are now half way through the school term, many after school sports and other recreational activities have also commenced. But what should you feed your junior ahtlete before afternoon sport? 

First we should consider the importance of fuelling before any type of physical activity. Eating before training is important to ensure adequate energy levels are sustained throughout the training session. Adequate fuelling will also keep your child more focused and reduce the risk of injury. 

It is important that young athletes eat something high in carbohydrates, as this is the body's preferred source of energy. To know exactly what to eat, there are some some considerations which need to be factored in:

  • How old is your child? 
  • How long does the training session go for? 
  • How intense is the training session?
  • What time is the training session? Morning or afternoon?
  • Any allergies or intolerance? 
  • What foods does your child enjoy eating before sport?
  • Logistics for eating after school? Are you going straight to your training? Does the food need to last a whole day in a lunch box? 

Dietitian Nat’s favourite pre-training snacks: 

  • Up and Go and a piece of fruit
  • Apple and peanut butter
  • Muesli bar + popcorn 
  • Homemade muffin or banana bread
  • Ham and cheese sandwich on white bread 
  • Cereal with milk and fruit
  • Yogurt and fruit 
  • Sushi

Wanting to know more about how to best fuel your junior athlete? Head to the Eat Smart Nutrition Website to book an appointment with one of our experienced sports dietitian’s! 

Written by Natalie Geale

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