11 Foods To Eat Before Sports Or Exercise For Kids


We all know treadmills and hard push-ups are not for kids, but some stretches, jumping, running and other simple exercises can be easily performed by them. Doing these basic exercises regularly from a very young age not only helps in the growth and fitness of the child but also improves their concentration level and helps them do better in academics. But, are you aware of which foods your child should have an hour or less before working out? The right food can fuel your child’s body during the workout session but the wrong one can end up using all the body energy to digest the meal while the energy should be saved to be used up during workouts. So, come let’s see what are the energy foods for kids that they should consume before doing exercises.

11 foods to eat before sports or exercise for kids


Bananas are actually good carbs that one can consume without fearing weight gain. Packed with good amounts of antioxidants and potassium, it is highly suggested to intake bananas, as potassium in the body can prevent muscle cramps that may arise during working out. So, you must give a couple of bananas to your kids before they start exercising.



Oats are really healthy and nutritious. Enriched with a particular type of fiber named Betaglucan, they serve as a good source of energy. If you prepare oatmeal and store it overnight and then consume it in the morning prior to working out. Don’t add any sugar to it, instead, you can add some pieces of fruits and nuts to it and give it to your child. But keep in mind, you need to give it at least 1 hour before your kids start exercising, since oatmeal is a heavy breakfast and your kids might vomit it out, if consumed just before they start their body movements.


Smoothies, being liquids get digested easily and quickly. But you gotta choose the ingredients wisely and customize the drink accordingly. A smoothie made of banana and flaxseeds or the one made of pineapple and peaches can do well. A berry smoothie also does the trick. Keep in mind, that your child needs to have the drink at least 45 minutes before starting to exercise.

Multigrain bread with peanut butter

Having complex carbohydrates, multigrain, or brown bread with peanut butter proves to be a pre-workout friendly meal. Try to have it or give it to your ward at least half an hour before starting the session.


Dried fruits and nuts

Enriched with essential vitamins and minerals, dried fruits are nutritious and serves to be good carbs as well. They are also easily digestible and good energy provider. Dried fruits like raisins, dates, and dried berries are extremely useful. Now, talking about nuts, they are healthy fats and are pretty healthy snacks. Nuts like almonds, walnuts, and pumpkin seeds are some good pre-workout options.

Apple and peanut butter

Mostly all of us know the health benefits of an apple. Needless to mention, it is also a fine snack for your kid to have before starting the exercises. If possible, you can cut the apple into slices and sandwich the slices by putting peanut butter between every two slices. This way, it will be easier for you to make your child eat it as this snack is quite delicious!

Wholegrain pancakes

Pancakes with honey over it is by far the yummiest meal that your kid would absolutely love to have before starting his/her sport/workout sessions. Packed with healthy carbohydrates, it can be consumed by your ward 90 minutes prior to working out.

Greek yogurt

Greek yogurt, power-packed with essential proteins is the finest food for your child to consume before his/her warm-up sessions. This contains the probiotics that are very much needed for your kid’s health. Also, this provides your children a freshness and energy to activate both their mind and body quickly.

Hard-boiled egg

Being nutritionally balanced, hard-boiled eggs are something that your kids should have 1 hour before starting their sports or exercises. A couple of well-boiled eggs, consisting of healthy fats serves to be a good wholesome meal.

Homemade granola bar

High in fiber and protein, granola bars are a good source of energy that is to be consumed by your sporty kid. But keep in mind, not to add any kind of sugar while preparing the bars at your home. Instead of sugar, you can add honey or jaggery to it.


Whole grain cereals with milk or a plate of quinoa

Be it a multigrain cereal mixed in a bowl of milk or a well-filled plate of quinoa, your child will get a pack of healthy carbs that will help him/her to utilize the energy during their exercise practices.


As we are done, we would like to say this again that hand in hand with good exercises, good foods are also necessary for your child to grow to their fullest; having good bone strength, height, and a focused mind. So lastly, we hope these snack options would help you and your child to enjoy a happy workout session!