Wednesday, November 25, 2009

swimming carnival

The rain is falling this morning but the show must go on.....It's the school swimming carnival today!! There is much nervous energy pumping in the house which means blood glucose levels are being drained a lot faster than usual.there are a few tips on how to fuel up the kids before a sporting event to ensure they have enough energy to get them through the day. No this is not the Pan Pacific tryouts however many kids simply don't eat properly and fade by mid morning.

Make sure they eat breakfast which includes iron to help transport oxygen:

  • an iron rich cereal + milk (read the nutritional panel on the side; cheerios,Weetbix, special K
  • an egg on toast
  • baked beans on toast

Give them a fruit smoothie to add a little more protein and slow release carbohydrates for their muscle

Strawberry Breakfast smoothie (Protein, Fibre, Calcium, Iron, Vit C, slow release carbohydrates)
4 strawberries 200ml low fat Milk
1 Weetbix
1 teaspoon Honey

Cheeky choc banana (Protein, Fibre, Calcium, Iron, Vit C, slow release carbohydrates)
1 Banana
150ml low fat Milk
1 tablespoon Milo
2 scoops low fat vanilla yoghurt

Mango Soy good for you (Protein, Fibre, Calcium, Vit C, slow release carbohydrates)
1 Mango
200ml low fat Soy milk (calcium fortified)
1 teaspoon Vanilla essence
1 teaspoon honey

Fuzzy monkey slushy (Protein, Fibre, Vit C, slow release carbohydrates)
1 Banana
150 ml Orange juice
2 scoops Lemon sorbet

pack a banana and lots of water in their lunchbox
include some crackers and cheese
pack a sandwich that also contains iron such as meat, hummus, chicken or an egg

Good luck guys

Kate x

2 comments:

LisaK said...

Thanks Kate we also have our swimming carnival today. I enjoyed the tips and love your blog.
Lisa

A-M said...

Good luck kidlets! Great recipes once again Miss K. A-M xx