23/01/2026
1️⃣ Food = Fuel, not a reward
Remind kids that eating well helps them run faster, concentrate better, and recover quicker. Sport days need fuel just like cars need petrol 🚗
2️⃣ Never skip breakfast on training or game days
Even a small breakfast makes a big difference. Think:
Toast + eggs
Porridge with milk
Yoghurt + fruit
Skipping breakfast = low energy by mid-morning 😴
3️⃣ Pack a proper snack, not just “something small”
After school sport needs energy + protein, not just a packet snack.
Good options:
Cheese & crackers
Peanut butter sandwich
Boiled eggs + fruit
Yoghurt or milk drink
4️⃣ Hydration starts before the game
Waiting until they’re thirsty is too late 💧
Encourage:
Water at breakfast
Water in their lunchbox
Sips before, during, and after sport
5️⃣ After-sport refuel helps tomorrow’s performance
Within 1–2 hours after sport:
Dinner with carbs + protein (rice, pasta, roti, potatoes + meat, eggs, lentils)
Or a smoothie if dinner is late
This helps muscles recover and prevents next-day fatigue 💪🏽
✨ Parent reminder: Tired, cranky kids after school sport often need more food, not less.
