Sports nutrition

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Find out what athletes at all levels should eat and drink before, during and after sports and exercise.

Key points

  • Healthy eating and exercise habits are important for good health.
  • Your child should drink fluids in the 24 hours before an exercise session to ensure hydration.
  • Have your child eat a smaller meal or snack one or two hours before the physical activity. Food choices should include carbohydrates and a moderate amount of protein and fat but be low in fibre.
  • During exercise, your child should drink 125 mL to 300 mL of fluids every 15 to 20 minutes. For exercise longer than an hour, they should eat 30 to 60 grams of carbohydrates an hour as well.
  • After exercise, your child should drink at least 500 mL of water to rehydrate. They should also aim to eat a carbohydrate food source no more than 30 minutes after their activity. Their next meal, two to three hours later, should consist of a 3:1 carbohydrate to protein ratio.
Last updated: March 31st 2014