Children are energetic. They enjoy running, jumping, playing, and sports. But in order to play well and remain healthy, they must eat the correct food. Healthy food provides them with energy prior to sports and aids their body’s rest and growth subsequent to sports.
No matter where your child attends sports academies, sports schools, or plays at a sports center, diet plays a significant role. This book is for all the parents who wish to feed their child better before and after sports.
Note: Please make sure your child is not allergic to any food listed here. Always check with your doctor or a nutrition expert if you are unsure.
Why Is Food Essential for Young Sportspeople?
Children require fuel just as vehicles require petrol. If they don’t eat, they will feel weak or tired during play. Proper food aids in:
- Providing energy to play for longer
- Aiding muscles to grow stronger
- Keeping the brain alert and concentrated
- Recovering quicker after matches
This applies to all sports – football, cricket, basketball, athletics, and others.
If your child attends a football academy close to me, a cricket coaching close to me, or a sports academy close to me, food must be included in their training.
What to Have for Sports
1. When to eat
Your child needs to have a light meal 1 to 2 hours prior to the game or practice. This allows time for digestion and keeps the stomach light.
2. Type of Food
The ideal food before sports provides energy without being too heavy. It must include:
- Carbohydrates – for immediate energy
- Little protein – for muscles
- Less fat and fiber – to prevent stomach ache
3. Simple Food Ideas Pre-Sports
Following are the safe and simple food ideas:
- A slice of whole wheat bread with a banana
- Fruits like mango or banana with yogurt
- A toasted bread with boiled egg
- A little honey, milk, and oats
- Home-made vegetable sandwich
- Oats and dates shake
These food items are simple, light, and ideal for academy athletics children, football coaching near me, or any kind of sports training near me.
What to Drink Before Sports
Water is highly recommended before and during sports.
- Offer your child water in a glass 30–60 minutes prior to sports.
- Do not offer soft drinks, sodas, or energy drinks.
- You can offer coconut water for added energy.
- Hydration makes children play better and longer.
What to Eat After Sports
After sports, the body is exhausted. It requires food to regain strength and feel energized once again. This food has to be consumed 30 to 60 minutes after sports.
1. What Kind of Food
Post-sports food must consist of:
- Protein – in order to build and fix muscles
- Carbohydrates – to recharge energy
- Water – for hydration
2. Easy Food Ideas After Sports
Following meals are healthy, easy, and wonderful after sports:
- Roti or rice with dal and vegetables
- Chicken sandwich grilled
- Egg roll with vegetables
- Paneer wrap or paneer with rice
- Yogurt smoothie with fruit
- Milk with banana or dates
- Brown bread with boiled eggs
These foods are suitable for children in football training academy near me, sports academy basketball, or any new sports scheme.
Quick Snacks for Busy Children
If your kid directly goes to the sports academy from school, pack quick-to-eat little snacks. try:
- Fresh fruits such as apple, banana, or orange
- Cheese with crackers
- Dry fruits and nuts (with a check on allergies)
- Peanut butter sandwich (if no nut allergy)
- Homemade energy bar
These snacks provide energy without becoming too full.
What Not to Give
Certain foods are not suitable before or after sports. They can make children slow or lead to stomach issues.
❌ Do not give:
- Fried or greasy food (such as chips, pakoras)
- Chocolates, sweets, and sweet drinks
- Soda, cola, or bubbly drinks
- Heavy food with excess fat
- Spicy foods for sports
Have home-made, light food to keep children cheerful and active.
Water and Hydration
Children sweat during sports. They lose water and should drink more.
Always provide:
- Water before, during, and after sports
- Coconut water or fresh juices
- Homemade lemonade with a pinch of salt and sugar (if necessary)
Water prevents tiredness, muscle cramps, and heatstroke.
Do All Sports Need the Same Food?
Each sport is slightly different. Here are some tips:
- Football and cricket: Require energy for longer duration – so consume more carbs beforehand
- Athletics and sprinting: Require fast energy – light and quick-digesting food is ideal
- Basketball and hockey: Require strength and concentration – so have balanced meals
If your child is a member of any football academies, academy sports football, or most trending sports in the world, maintain a good habit of eating.
Tips for Parents
- Ask your child’s coach or sports trainer for dietary advice
- Ensure the food is not allergic to your child
- Cook food at home as far as possible
- Keep the meal simple, colorful, and flavorful
- Eat fruits, vegetables, milk, and cereals on a daily basis
- Do not eat junk food on training days
Search meal plans or diet tips on any sports academy website, football academy website, or sports websites that you follow.
Final Thoughts
Good food is the key to good sports. It makes children perform well in games, feel fresh, and remain healthy. Whether they attend Chandigarh sports clubs, Punjab sports complexes, or any nearby sports academy, food must be a priority.
Before sports – light and healthy food. After sports – recover food. Plenty of water. And most of all – check that the food is safe and not allergic to your child.
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