Fuelling for Exercise
Written by Dietetic Student Sydney Welch
Nutrition plays an important role in supporting growth, development and learning in childhood and adolescence (Government of Canada, 2026). As children become more physically active and begin participating in sports and activities, their nutrition needs become more complex to best support their body’s movement, recovery and overall expenditure.
Whether a child is playing outdoors with friends, attending a weekly practice, or participating in competitive sport, understanding how to fuel their activity and optimize recovery will help keep them energized and supported from start to finish.
Fuel Up Before You Move
Before engaging in exercise, it is essential to have a balanced meal a few hours beforehand to provide a foundation of energy to fuel the upcoming activity. If we think of the body as a vehicle, there are 4 main components to exercise nutrition that help
keep the vehicle running to the best of its abilities:
Gas in the tank: Carbohydrates
Protective padding: Fats
Mechanic in charge of building & repairs: Protein
Oil to keep the vehicle running smoothly: Hydration
When all of these components are present in the body (aka vehicle), it can operate smoothly and efficiently with sustained energy to keep it moving along and performing its best.
Aim for a meal rich in complex carbohydrates, moderate amounts of protein and minimal fat 3 hours before to serve as the foundation of energy used during activity
→ Turkey and cheese sandwich with a glass of juice
→ Pasta with lean protein and sauce
→ Snack plate with crackers, hummus, and fruit
→ Greek yogurt bowl with granola, fruit & honey
Keep Your Energy Going
Depending on the length of activity, consuming simple carbohydrates can help top-up the tank
and keep the energy levels raised throughout exercise.
Simple carbohydrates are fast-digesting carbohydrates that provide quick amounts of energy
and can be digested easily (Puddi & Menotti, 2021).
If exercise surpasses 60 minutes in duration, it may be beneficial to ingest approximately 30g of
carbohydrates per hour with higher amounts based on greater intensity and duration (Bean, 2013).
Helpful snacks to eat during exercise:
→ Granola bar & piece of fruit
→ Handful of dried fruit & cereal
→ Apple sauce pouch
If choosing a sports drink during activity, aim for a beverage with 6% carbohydrates for easy digestion and quick energy (Hecht et al., 2023):
→ Gatorade, Powerade, Homemade sports drink, etc.
Hydration 101
Hydration plays a key role in performance and injury prevention following exercise (Hecht et al.,
2023). Water losses greater than 2% of total body weight can significantly impact physical abilities during exercise, and during outdoor sports and activity, fluid losses can reach up to 4% through sweat (Hecht et al., 2023).
To replace lost fluid during and after exercise, water should be the drink of choice (Government of Canada, 2026). It is crucial that fluid intake is prioritized to prevent symptoms of dehydration, such as dizziness, fatigue, headache, and thirst (NHS, n.d.).
Depending on intensity and duration of exercise, children and adolescents should drink 8-20 ounces of fluids before exercise, 5 ounces every 15 minutes during exercise, and 20 ounces of fluid per pound of fluid lost post-exercise (Hecht et al., 2023)
NOTE: These amounts may vary depending on age, body size, time, and intensity of exercise *It is best to have regular access to fluids before, during and after exercise.
Recovery Power
This may be the most important note of all: fuelling does not stop when exercise ends! After activity, the body enters the period of recovery where it can replenish the energy that was used, repair working muscles, and replace lost fluids.
Think back to the vehicle: after a long drive, the gas tank may need to be refilled, the vehicle may need some maintenance, and oil may need to be topped up before it is ready to go again. The body works in a similar way!
Following exercise, focus on the 3 R’s of recovery:
Refuel: with Carbohydrates to replenish the body’s energy stores
Repair: with Protein to support muscle repair, synthesis and recovery
Rehydrate: with fluids to replace the water lost through sweat, and to bring the body back to its normal fluid balance (Hecht et al., 2023; Thomas et al., 2016)
The 60-minute window post-exercise is crucial for recovery. Aim for a meal or snack containing a 3:1 ratio of carbohydrates to protein to optimize recovery!
Easy post-exercise snack ideas:
→ Chocolate milk, banana, and handful of nuts
→ Greek yogurt bowl with granola & fruit
→ Smoothie made with milk, fruit, and greek yogurt
→ Crackers with cheese, hummus & piece of fruit
→ Nut butter and banana on toast
Remember, recovery nutrition does not have to be complicated! Familiar foods that are already enjoyed can still serve as great recovery options - just bump up the amounts to find that sweet spot!
Food is More Than Fuel
While nutrition can help children and adolescents feel fuelled, energized, and recovered, food is about much more than carbohydrates, proteins, fats, and hydration. And, exercise nutrition does not need to be perfect! Children and adolescents have different appetites, preferences, schedules, activity levels, and nutrition needs, and these can change from one day to the next.
Fuelling for exercise is about helping youth have enough energy to move, grow, recover, learn, and enjoy being active. By prioritizing pre, during and recovery nutrition, we can help young bodies stay fuelled while encouraging a healthy and enjoyable relationship with both food and movement!
References:
Bean, A. (2013). Anita Bean's Sports Nutrition for Young Athletes. London: Bloomsbury
Publishing.
Government of Canada (2026, March 21). Canada’s food guide: Healthy eating for parents and
children. Canada.ca.
https://www.canada.ca/en/health-canada/services/food-guide/eating-support/life-stages/
parents-children.html
Hecht, C., Bank, N., Cook, B., & Mistovich, R. J. (2023). Nutritional recommendations for the
young athlete. Journal of the Pediatric Orthopaedic Society of North America, 5(1), 599.
https://doi.org/10.55275/jposna-2023-599
NHS. (n.d.). Dehydration. NHS choices. https://www.nhs.uk/conditions/dehydration/
Puddu, P. E., & Menotti, A. (2021). Simple versus complex carbohydrates and health: A
frequently neglected problem. Nutrition, Metabolism and Cardiovascular Diseases,
31(7), 1949–1952. https://doi.org/10.1016/j.numecd.2021.03.001
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and
Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition
and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3),