Fuelling up 2-4 hours before sports

Loading up on too much of what you don’t need and you are not going to perform to your best.

The body can only store small reserves of carbohydrates in the muscles and liver so we have to keep topping them up.

But eating an average-sized meal 2-4 hours before exercising can help to refill stores which will prevent hunger, fatigue and injury.

These simple recipes for pre-sport Breakfasts and Main Meals will provide the right balance of nutrients to get active children to the starting line.