10
fuel Up FOR FUN!
Timing is everything...
Eating the right food at the right time means kids feel energized during physical
activity without discomfort from hunger, tiredness, or stomach upset.
It can take time to figure out what works best for each child but there are some
basic guidelines to optimize performance.
2 to 3 hours BEFORE physical activity
OFFER A MEAL
Higher carbohydrate + Moderate protein + Lower fat/fibre
Try to avoid higher fat and fibre foods as they slow digestion which can lead to
an upset stomach. Suggestions:
• Steak and pepper kebabs with quinoa
• Fish taco, coleslaw, orange slices, fortified soy beverage or milk