A nutrition plan to maximise your kid’s performance

Successful athletes across all kinds of sports eat food sourced from each of the five food groups, every day, which includes during school term time, weekends and the school holidays. This includes plenty of water!

Here is a nutrition plan that can help you to maximise your athletic performance whatever your chosen sport in the school holidays, weekend or term time!

 

Breakfast

After a good nights rest, you need to replenish your body with fluids, carbohydrates, and protein so your energy levels can help you in the classroom, in the playground and on the field. Here are some examples of some tasty and nutritious meals to try at breakfast.

  • 600 ml of water (one bottle of water from a supermarket or simply 2-3 cups of tap water)
  • Cereals/grains like Weet-Bix, Oats, Quinoa, Polenta or Rice
  • Protein sources like Skim Milk, Boiled or Scrambled Eggs or Protein Powder with Water
  • One serving of Fruit like a handful of Blueberries, Strawberries or a Kiwi Fruit or Banana

Recess

Depending on your school or school holiday activity, Recess usually takes place around 11 am. Whilst you want to satisfy your hunger pains, a light meal is a good idea to keep your taste buds under control without being too full and lethargic. Here are some ideas to try at recess:

  • 600 ml of water (one bottle of water from a supermarket or simply 2-3 cups of tap water)
  • One serving of Fruit like a handful of Blueberries, Strawberries or a Kiwi Fruit or Banana
  • Protein source like Fat-Free, Low Sugar Greek Yogurt, Cottage Cheese or any form of Nuts like Almonds or Walnuts

Lunch

This is the time to refuel the body for a long afternoon or homework, sports training or physical activity. Eating a clean, tasty meal at lunch time will set the body up for a sustained energy moving into the evening. Try out some of these options for lunch:

  • 600 ml of water (one bottle of water from a supermarket or simply 2-3 cups of tap water)
  • One sandwich with fillings made up of Chicken Breast, Low Fat Ham or Turkey and Lettuce, Tomato, Cucumber, Avocado

Afternoon Snack

If you feel the need to replenish the body with a quick, healthy treat before getting into your homework, sports training or physical activity, you should aim for a mineral and nutrient loaded snack like these:

  • 600 ml of water (one bottle of water from a supermarket or simply 2-3 cups of tap water)
  • Medjool Dates
  • Nuts (avoid this if you have nut allergies)
  • Fresh Fruit
  • Low fat, low sugar Greek Yogurt
  • Chobani branded dips like Tzatziki or Sun Dried Tomato eaten with dry crackers like Vita-Weets
  • Sushi – sushi rolls or sashimi

Dinner Time

This is the meal that helps your body get ready for the next day! After a big day of using your brains to solve problems and come up with solutions at school to exhausting your muscles with sports training or physical activity, your body needs to be refuelled with proteins, carbohydrates, fibre and some good fats. What about these dinner options:

  • 600 ml of water (one bottle of water from a supermarket or simply 2-3 cups of tap water)
  • Proteins: Low fat cut of steak like rump or eye fillet, Chicken breast, Fresh or cooked seafood like Salmon, Barramundi or Tuna, Low-fat turkey mince or beef mince bolognese
  • Fibrous Carbohydrates: Green vegetables like baby spinach, broccoli or zucchini
  • Carbohydrates: Wholemeal pasta with homemade tomato sauce (garlic, onion, basil, tomato paste and tomato passata), burrito wraps, rice, quinoa

Night Time Snack

Feeling peckish before bed time? Try one of these mineral and nutrient loaded snacks to help get your body into the groove for a good night’s rest:

  • Medjool Dates
  • Fresh Fruit
  • Low fat, low sugar Greek Yogurt
  • 250 ml of water

Never miss out on a holiday sports camp!

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