Science activity
What Do Athletes Eat? Sports Nutrition Science
Learn that we need food for energy to run and play.
Materials and setup
- food labels from home
- notebook
- pencil
How this changes by age
Pre-K (ages 3–4)
Learn that we need food for energy to run and play.
Steps
- Ask: Have you ever felt tired and then eaten a snack and felt better? That's energy from food!
- Explain: Our bodies are like cars. Cars need gas to go. We need food to run and jump and play.
- Name three healthy foods you like. How do they help you play?
Learning objectives
- Know that food gives us energy
- Connect eating well to being able to play and move
Kindergarten (ages 5–6)
Learn that different foods give us different kinds of energy.
Steps
- Look at three foods: bread (carbohydrates), chicken or beans (protein), and avocado or nuts (fat).
- Explain: Carbs give us quick energy for running. Protein helps build and fix our muscles. Fat gives us energy that lasts a long time.
- Ask: What did you eat today? What kind of energy did it give you?
- Athletes eat a lot of healthy food because they use a lot of energy.
- Draw a plate with a healthy athlete meal.
Learning objectives
- Know that carbs, protein, and fat each have different roles
- Understand that athletes need more energy from food
Early elementary (ages 6–8)
Learn about carbohydrates, protein, fat, and hydration in an athlete's diet.
Steps
- Learn the three macronutrients: Carbohydrates = quick energy (bread, rice, pasta, fruit). Protein = builds and repairs muscles (meat, eggs, beans). Fat = sustained energy and body functions (nuts, oils, avocado).
- Carbs are the body's main fuel for intense exercise. When you run fast, your muscles burn carbs first.
- Hydration fact: even mild dehydration can make exercise feel harder, especially on hot days.
- Look at food labels for three snacks at home. How many grams of carbs, protein, and fat does each have?
- Discuss: What would a good meal be the night before a big race? The morning of? Right after?
Learning objectives
- Define the three macronutrients and their roles
- Understand that carbs are the primary fuel for high-intensity exercise
- Know that hydration affects performance
- Read nutrition labels for macronutrient content
Upper elementary (ages 8–10)
Investigate sports nutrition science: macronutrients, hydration, and timing of meals and snacks around activity.
Steps
- Research macronutrients in depth: Carbohydrates break down into glucose; muscles and liver store glucose as glycogen. When glycogen runs out during endurance exercise, athletes 'hit the wall.' Protein provides amino acids for muscle repair. Fat provides 9 cal/gram vs. 4 cal/gram for carbs/protein.
- Research hydration at a practical level: why water matters before, during, and after activity, and what signs can tell an athlete they may need fluids.
- Research nutrient timing in broad strokes: balanced meals before activity, fluids during longer activity, and a snack or meal afterward to recover.
- Research one real-world application: What do marathon runners eat before and during a race? What do sprinters eat differently from marathon runners?
- Create a one-day meal plan for an athlete who has an afternoon competition. Justify each meal choice with simple science.
- Write: 'Sports nutrition matters because...'
Learning objectives
- Explain glycogen storage and depletion during exercise
- Understand caloric density differences between macronutrients
- Apply hydration principles to athletic performance
- Design a scientifically justified pre/during/post-competition nutrition plan
Safety and evidence note
Read the full activity before beginning. An adult should supervise tools, heat, food, outdoor work, movement, and experiments as appropriate. Completion records that the activity was done; the child’s explanation, work sample, photo, or demonstration is stronger evidence of learning than a completion check alone.
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