Many children play winter sports which can mean a cold and early start on Saturday morning with one or several team or individual games over the day or weekend.

This is the time to ensure your children are eating correctly so that they can perform well at their sport and recover adequately (especially for multiple events over the weekend) and so that they are not tired for the school week.

Top tips to ensure children have energy to perform at their sport and recover include:

1. Provide a good quality dinner the night before any event, which contains some carbohydrate (potatoes, rice, pasta, kumara, bread, couscous) lean protein (fish, chicken, beef, lamb, eggs, beans) and veges. If children have high fat takeaways or a small dinner this may not provide adequate carbohydrate for the exercising muscle and leave the child tired and low in energy the next day.

2. Provide an easily digested breakfast high in carbohydrates such as: Weetbix or porridge with fruit and milk or yoghurt, wholemeal or wholegrain toast with baked beans or an egg. If children cannot tolerate solid food try a homemade smoothie instead (with oats, milk, yoghurt and fruit). Leave at least one hour digestion time to prevent any stomach issues.

3. During the event provide water to drink – avoid sugary sports drinks unless children have short recover times between events or are playing longer than 60 minutes. Provide healthy easily digested snacks that can be eaten between event if time permits such as; yoghurts, Oaty type muesli bars, homemade muffins, fruit.

4. After events provide a snack or meal to help recover the muscles energy stores such as; a sandwich, fruit, Oaty muesli bar, crackers, popcorn, creamed rice or smoothie.

There are many factors to consider when children are training in the cold and have long or multiple events over the weekend.

If you are concerned about your child's energy or recovery then contact me.