Nutrition for Sports: Power up Your Play!

Why Food Is Like Fuel

Your body works like a car. It needs the right fuel to run fast, jump high, and stay strong.

• Carbohydrates give quick energy (think bananas, bread, or cereal).
• Proteins help muscles repair after you play (yogurt, cheese, beans).
• Fats keep you steady for longer games (nuts, avocado).

Drinking water is just as important. It keeps your brain and muscles cool and ready.

Mini Experiment

Goal: See how two different snacks change the way you feel while you’re active.

What You Need

• Two small snacks (e.g., a banana and a handful of crackers)
• A timer or stopwatch
• One simple activity you can do for a minute (jumping jacks, a short run, or a quick dance)

Steps

1. Warm‑up for 1 minute. Then do your activity for 1 Minute. Write down how strong or tired you feel.
2. Rest for 15 minutes. Drink a little water.
3. Snack #1 – eat the banana. Wait 10 minutes so your body can turn the carbs into energy.
4. Do the activity again for 1 minute. Note any change in speed or energy.
5. Rest another 15 minutes and drink water.
6. Snack #2 – eat the crackers. Wait 10 minutes.
7. Do the activity one more time. Write down how you feel now.

Compare the three results. Which snack gave you the biggest boost? Which helped you keep going the longest?

Quick Quiz

1. What Are The Three Main Types Of Fuel For Your Body?
   a) Carbohydrates, proteins, fats
   b) Vitamins, minerals, water
   c) Sugar, soda, candy

2. Why Is It Important To Drink Water While You’re Playing Sports?
   a) It makes you taller
   b) It keeps your brain and muscles working well
   c) It turns you into a superhero

3. What Should You Eat Within 30 Minutes After A Practice?
   a) Only candy
   b) Protein plus carbs, like yogurt with berries
   c) A big, greasy burger

Answer Key: 1‑a, 2‑b, 3‑b

Fuel your body, stay hydrated, and enjoy every game!