What is the best nutrition for children who play sports?

Published — Monday, June 2, 2025
Reading time — approx. 2 minutes

Children who participate in sports regularly use extra energy and need more nutrients for recovery and growth. Whether it's soccer practice, dance lessons, or a swimming competition: good nutrition is essential for feeling fit and strong. But what's the best choice?

1. Carbohydrates

Carbohydrates provide quick energy . Think of whole-wheat sandwiches, oatmeal, fruit, or a banana. Especially before exercising, it's important for children to eat something that keeps their energy levels up.

2. Proteins

After exercise, muscles need protein to recover . You can find this in foods like chicken breast, yogurt, eggs, or a high-protein shake. Protein also helps your child feel fuller longer.

3. Fats, vitamins and fibers

Healthy fats (such as those found in nuts or avocado) and plenty of fruits and vegetables are also essential. They provide important nutrients for growth, resistance, and recovery .

4. Hydration

Drinking enough is crucial. Water is the best choice, especially during and after exercise. It's best to avoid sugary soft drinks or "sports drinks."

5. Timing of feeding: solid food vs. shake

Ideally, solid food should be given 1 to 2 hours before exercising so it digests well. But when time is short, such as between school and training, this can be difficult.

Then Kindershake is a handy solution:
✔️ Easily digestible
✔️ Quickly recorded
✔️ And kids love it too!

This means your child can often take the shake 30 to 60 minutes before exercising – without a full feeling, but with the right nutrition.

Try the trial pack and let your sporty child discover the 4 delicious flavors: Order trial pack | More information