Food that keeps up with them
Parents ask me about this constantly, so here is what I share. General, practical, no fads. Just the kind of thing that makes a Saturday morning session go well instead of going sideways.
A quick and important note. I am not a registered nutritionist or dietitian. This page is general guidance for healthy, active children, not personalised advice. If your child has a medical condition, an allergy, a restricted diet or you have any concern about their growth or eating, please speak to your GP or a registered dietitian.
Six things worth knowing
Before a session
Fuel, don't fill
A light snack an hour or so beforehand usually works best: toast, a banana, yoghurt, a small sandwich. A big meal right before running and jumping tends to end badly for everyone.
Hydration
Water, and more of it
Children often arrive already thirsty. Send a full bottle of water, and top it up during the session. Squash and juice are fine occasionally, but water is what actually does the job.
After a session
Something real, soon
Within an hour or two, a normal balanced meal is plenty: some protein, some carbohydrate, something colourful. Children don't need recovery shakes or sports supplements.
Every day
Build the plate
Most of the plate from vegetables, fruit and starchy foods, with a protein source and some dairy or an alternative. The NHS Eatwell Guide is a genuinely useful free reference for families.
Energy
Go easy on the sugar spikes
Sweets and fizzy drinks before a session give a short lift and a hard landing. Energy drinks are not suitable for children at all, and many UK retailers won't even sell them to under-16s.
Plant-based families
It can work well
I hold a vegan nutrition certificate, so I'm happy to chat about practical swaps for active children. For anything to do with supplements or nutrient needs, speak to your GP or a registered dietitian.
Easy things that actually work
Nothing complicated, nothing expensive. These travel well and sit well before movement.
- Banana
- Wholemeal toast
- Plain yoghurt
- Oatcakes
- Apple slices
- Small sandwich
- Rice cakes
- Berries
- Cheese cubes
- Hummus & carrot
- Handful of nuts*
- Water, always
* Only where there is no allergy risk, and never for very young children.
Common questions
Something small is better than nothing: half a banana, a few spoons of yoghurt, a slice of toast. If it genuinely won't happen, send a snack they can have straight after instead, and let me know.