June 9, 2025
Lifestyle · Training
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When we think of youth sports, we often think of training, games, and performance. But to progress and have fun safely, nutrition and hydration play a key role. As a parent, you have a direct impact on your child's athletic habits. Here's how to help them stay at their best, both on the field and at home.
A good meal before sport gives the energy necessary to perform.
✔ 2 to 3 hours before: a light meal, rich in carbohydrates and protein.
Examples:
Chicken or tuna sandwich, with raw vegetables.
Small portion of pasta with tomato sauce and cheese.
Banana or home cereal bar.
❌ Avoid: foods that are too fatty or sweet like chips, fries, candy or carbonated drinks.
💬 According to being born and growing, choosing the right meals before sport helps to prevent fatigue and perform better.
👉 Being born and growing
After sport, the goal is to recover quickly.
✔ Within 30 minutes: a snack that combines carbohydrates and protein.
Examples:
Plain yogurt with fruits.
Homemade milk and fruit smoothie.
Glass of chocolate milk (yes, it is validated by several nutritionists of sport!).
💬 Diabetes Quebec also offers simple snack ideas to recharge batteries after effort.
👉 Diabete Quebec
✔ Later, a full meal: proteins (chicken, tofu, fish) + vegetables + starchy foods.
Water remains the best ally, before, during and after effort.
Drinking regularly during the day, not just in training.
Provide a full -filled gourd for each session.
Avoid energy drinks, often too sweet and unnecessary for children.
💬 Coeur + AVC recalls that water is the best drink for young athletes, before, during and after activity.
👉 heart + avc
⚠️ Save breakfast before a match.
⚠️ Too much snacking between meals (prefer healthy snacks).
⚠️ Believe that athletes for athletes are essential (reserved for prolonged efforts).
✔ Light meal 2 to 3 hours before sport (eg sandwich, pasta, banana)
✔ Snack after effort to recover (yogurt, smoothie, chocolate milk)
✔ Drink water regularly, before, during and after (avoid sugary or energy drinks)
✔ Always have a water bottle in the sports bag
✔ Do not skip breakfast on training or match days
✔ Prefer homemade snacks rather than industrial bars
✔ Light meal 2 to 3 hours before sport (eg sandwich, pasta, banana)
✔ Snack after effort to recover (yogurt, smoothie, chocolate milk)
✔ Drink water regularly, before, during and after (avoid sugary or energy drinks)
✔ Always have a water bottle in the sports bag
✔ Do not skip breakfast on training or match days
✔ Prefer homemade snacks rather than industrial bars
At Stallion Sport Club , we know that a young well nourished and well hydrated is a more motivated, more concentrated, and above all happier. Thanks to you, parents, your children can adopt winning habits now for sport ... and for life!
👉 Register your child today and discover our programs that combine pleasure, performance and health.
For more official advice, see the Quebec Government website on youth nutrition.
👉 Quebec.ca nutrition Young sportsmen
Sports Association of the Montreal Region for non -profit.
