Kids and Exercise : What should kids eat to run well?

| August 26, 2011

By: Joella Richard Baker (newsletter 8/26/11)

Breakfast is the most important meal of the day. You must eat breakfast to have energy. The fuel you get from your breakfast will give you energy in school and will also give you energy all the way up to your cross‐country practice or meet.

Good things to eat for breakfast on race day:
Yogurt
Fresh Fruit
Eggs
Bacon
Sausage
Cereal (whole grain, low sugar)
Toast with peanut butter
Water
Juice
Granola
Whole Grain Bagel with strawberry cream cheese or peanut butter
Pancakes
Waffles

What not to eat:
High sugar cereals
Pop tarts
Any processed foods. Try and keep your foods natural.

Drink water throughout the day, during your warm‐up, during the race if possible and re‐hydrate completely when you are done.

Good things to eat for Lunch on race day:
Turkey, chicken, or tuna sandwiches on whole grain bread with some lettuce and tomato is a great sandwich to eat for lunch and on race day.
Hard‐boiled eggs are good to eat. A slice of home made cheese pizza, salad, yogurt, pasta with meatballs, rice with vegetables, peanut butter and jelly sandwiches, Grilled chicken or turkey.
Eating fruits and veggies are also very good any time of the day.
Tacos are not a good meal to eat on race day, neither are any lunch items that are fried. Please watch the lunch menu on race day. You may only want to pack on the day of a meet.

Snacks
Before you race you can snack on fruits, veggies, Peanut butter and jelly sandwiches, pretzels, fruit snacks, granola or granola bars.

Category: Archive, Get Fit Kids

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