Children involved in regular sports or physical activity have substantially higher energy and nutrient needs than their sedentary peers. The American Academy of Pediatrics estimates that active children and adolescents may need 500–1,000 extra calories on heavy training days, depending on body size, sport type, and intensity.

The most important fuelling principle for active children is timing. Pre-activity nutrition — 1–2 hours before exercise — should provide easily digestible carbohydrates for energy. Good choices: banana, rice, roti, poha, or fruit with a small amount of protein. High-fat or high-fibre foods before exercise can cause discomfort.

During prolonged activity (over 60 minutes), carbohydrate replacement becomes important. For most school-age children in routine sports practice, water and a piece of fruit is sufficient. Sports drinks are not recommended for children in most contexts — they contain excess sugar and caffeine and offer no meaningful advantage over water and food for normal activity durations.

Post-activity recovery nutrition should ideally happen within 30–45 minutes of exercise completion. The optimal recovery meal contains both carbohydrates (to replenish glycogen) and protein (to repair and build muscle). Simple Indian options: curd with fruit, dal and rice, a glass of milk with a banana, egg on toast, or a smoothie with milk and banana.

Iron deserves special attention in active children. Strenuous exercise increases iron losses through sweat, urine, and intestinal micro-bleeding. Girls who have begun menstruating have additional iron demands. Iron deficiency is the most common nutritional deficiency in young athletes and often presents as unexplained fatigue, decreased performance, or slow recovery.

What about protein supplements? The Indian paediatric nutrition community, aligned with AAP guidance, does not recommend protein supplements — powders, shakes, or bars — for children and adolescents. Most active children get sufficient protein from a balanced diet that includes dal, eggs, milk, paneer, chicken, or fish. Excess protein intake can stress developing kidneys and may contain unsafe additives. Whole food protein sources are always preferred.

Hydration is frequently overlooked. Children have a higher surface area to body mass ratio than adults, making them more susceptible to heat and dehydration. They also have less developed thirst mechanisms and may not drink adequately when absorbed in sport. For activities over 60 minutes, parents should proactively offer water every 15–20 minutes.