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6_READ ALL ABOUT IT The previous tips are from Kate Percy, author of Go Faster Food for Kids which gives top sports nutrition advice for active children and puts it into practice with delicious, fuss-free recipes. The essential tool kit to unlock your child’s potential, it is available from, all good bookstores, or you can get signed copies from If you would like to contact Kate about her schools programme linking healthy eating with sports and academic performance, please email, or go to or tweet @gofasterfood


Energised Performance founder, coach, athlete, presenter, charity adventurer (£34K raised) and Jamie Oliver's Food Revolution ambassador for Bristol Kim Ingleby said: “Getting children to eat healthy foods is all about helping them understand what each food group actually does, why your body needs it and that it's okay to eat lots of healthy food, as it will give you good energy, positive thoughts, help sleep, confi dence and calm nerves. For breakfast, almond fl akes, sunfl ower seeds, oats or quinoa mixed with berries, cinnamon and coconut milk makes a great porridge while one of my 13-year-old clients loves poached egg on oatcakes with asparagus. Know that foods will affect children differently at different ages; going through puberty they may need more of the good stuff to avoid sugar cravings, hormones will affect performance, energy and hunger.” W:

8_VISUALISE ROLE MODELS Some of the most accessible, and purportedly healthy foods aren’t always the best, says Kim. “It is important to realise sugars, white foods and diet foods usually make you feel low in energy, mood and

focus, affect your sleep and can affect your confi dence. Having clear role models in your mind of people who represent healthy, confi dent, strong images is best when you are thinking about what to eat. I advise getting kids involved, making food fun, interesting and energising and empowering them to learn, understand and make the right choices.” W:


AT THE RIGHT TIME Protein is important for the development of muscles in response to exercise training, but contrary to popular belief, eating loads of it is not necessary for most sports activities, says Dr Juliet Gray, company nutritionist, Harrison Catering Services Ltd. “Eating a good mixed diet should provide all the necessary protein. Eating the right kind of protein in the fi rst few hours after exercise has been shown to boost muscle recovery. High quality protein, especially from milk and other dairy foods such as yoghurt and cheese, or eggs, will provide the best mix of amino acids, the building blocks required for new muscle tissue.” W:

10_FUELS PARADISE Dr Gray has more advice on carbohydrate, the most important fuel for exercise. “The body requires a regular supply for sports activities, and although we have some stores of carbohydrate in the liver and muscles (in the form of glycogen), these are relatively small and depleted quite quickly during exercise. Inadequate carbohydrate stores contribute to fatigue during exercise. The best way to keep them topped up is to regularly eat food containing starches such as pasta, potatoes, rice, pulses and breakfast cereals.” W:

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