This largely depends on the duration and intensity of the session, however there are some general guidelines to help. The longer your child is training and the higher the intensity, then the greater the energy requirement. If the session is longer than 75 minutes (again, depending on the individual child and the intensity of the session), intra-session fuelling may be necessary.
Before exercise, children should focus on fast-digesting carbohydrates such as a piece of fruit, low-fibre cereal with low-fat milk and fruit, a fruit smoothie, low-fibre bread with jam or honey, a bowl of pasta with a tomato-based sauce, crumpets or rice cakes with sliced banana and honey or raisin toast.
Limit high protein, high fat and high fibre foods that are slow digesting and are better off consumed 3 - 4 hours before exercise and post-exercise. A small snack should be encouraged if your child exercises early in the morning, approximately 30 - 60 minutes before training, followed by a full breakfast after training. High-fibre foods may cause stomach upset. Children should always practise their meal choices, timing, and exercise to ensure no stomach upset. Never introduce new foods on the day of a competition. Fuelling strategies should be practised as part of training. Furthermore, children should avoid energy drinks and prioritise water for hydration.
Contributed with thanks to Next Stars Sports Academy and EmpowerMe Nutrition & Fitness.
