Expert Q&A

Track practice: Best snacks for kids to eat beforehand

What should my kids eat before track practice?

After school sports activities can sometimes pose a diet challenge to students and parents alike. It is important fir your kids to eat a nutritious snack before working out to ensure they have enough energy while exercising. However, they should not want to eat or drink too much as this may cause a stomachache or side pain during events. For example, if lunch was at noon and track practice starts at 3:30 p.m., then eating a light snack at 3:00 p.m. should give your child enough time for proper digestion.

A light snack could include a piece of fruit, granola bar and 1 cup of water. If the lunch hour at school is earlier than noon, it’s a good idea to add a little protein to your kid's snacks, which they should try to eat a little earlier (during their last school hour if their teachers are agreeable). A good example of a protein-rich snack would be half a peanut butter and jelly sandwich and 1 cup of water. They could also eat a protein bar, a piece of fruit and 1 cup of water. Encourage them to try different snacks so they can learn what works best for their individual digestion.

Erica Lesperance, RD, LD
Contributing Expert

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