Five Best Foods to Give Children Before they Exercise

Physical exercise is very important for children. It helps them develop their body-motion coordination and their physical strength. In addition to that, exercising can also have positive mental effects on kids. Sports and other forms of training have indeed been found to increase positivity and self-esteem, as well as help children develop their intellect and cognitive skills. As they say, “a healthy mind in a healthy body!”

Even though exercise is obviously very important, the right nutrition is absolutely vital. In some cases, physical activity without good nutrition can actually produce adverse effects and cause problems that can lead to dangerous health issues. For instance, dehydration is a very common problem among kids who practice sports and fail to drink plenty of water. Diets that are low in iron can also cause energy drops and a general sense of weakness. In this article, we will explore 5 different foods that are particularly great for children, before they exercise!


This fruit is easy to find and inexpensive, but it packs a lot of amazing nutrients and health benefits. A banana is a full of minerals, such as potassium, which has a really positive effect on the body. Electrolytes and vitamins also aid to the energy-efficiency and nutritional perks of the banana! This fruit is also sweet and tasty, which makes it easy for most children to quickly eat it without complaining!


Oats are absolutely perfect to add some fiber to any diet. They are a slow-release source of carbs, which means they deliver some energy that doesn’t “burn out” quickly and suddenly, but provides more overtime fuel! Besides the ability to provide consistent energy levels, oats are also rich in B vitamins!

Wholegrain Bread:

Wholegrain bread is excellent as a source of carbs, and it can easily be turned into delicious and healthy sandwiches. Eating a huge sub before a workout might not be the best idea, especially for a child, but a small to medium-sized sandwich can actually offer a lot of nutrients and energy. For instance, wholegrain slices can be enjoyed with peanut butter, which is a source of protein, as well as hard-boiled eggs and even turkey (for some lean, high-energy protein) and cheese.


High quality, sugar-free (if possible) yogurt is a great pre-work out food, especially for kids. Yogurt features active bacterial cultures, which are highly beneficial for the body. In addition to that, yogurt is also a great source of protein, and it can be paired up with other ingredients for maximum nutritious punch…and improved taste! For instance, you can add a generous serving of blueberries and add some honey to boost the amount of vitamins and anti-oxidants. You could even sprinkle some whole-grain cereals. This will not only augment the yogurt pre-workout snack with a delicious crunch, but it will also add a nice amount of carbs and fiber! The dream combo? Greek yogurt with whole-wheat flakes, blueberries and honey!

Water and lemon:

Drinking water is very, very important, because children should always stay hydrated before and after workouts. Add some lemon juice to improve the quenching effect and the intake of vitamins!
Take these tips with you on your next trip to the store and your kids will feel, perform and recover at a higher level.

Laurie has 20 years of experience in Pediatric nursing. Currently she is an ER travel nurse and loves it. A proud mother of a 19 year old daughter who is approaching her second year at the University of Arkansas. She loves to travel, spend time with her daughter, and friends. Hobbies include snorkeling, fishing, and promoting the safety of children!