Most children's classes start straight after school, when energy is at its lowest. A small, well-timed snack makes the difference between a focused student and a grumpy one. These ideas are quick, cheap and easy to pack.
Timing
- 60–90 minutes before class: a small snack with some carbohydrate and a little protein.
- Less than 30 minutes before: keep it tiny, such as a few pieces of fruit, to avoid stitches.
- After class: dinner, or a glass of milk if dinner is late.
- Water: always pack a full bottle. Sugary sports drinks are rarely needed for an hour-long class.
1. Fruit and nut snack plate
Apple or pear slices, grapes or berries, a few cubes of cheese and a small handful of nuts or seeds. Many schools are nut-free, so pack seeds such as pumpkin or sunflower if the snack is eaten at school.
2. Banana oat muffins (makes 12)
- 3 ripe bananas, mashed
- 2 eggs
- 1/3 cup milk
- 2 tablespoons honey or maple syrup
- 2 cups rolled oats
- 1 teaspoon baking powder, 1 teaspoon cinnamon
- Optional: a handful of blueberries
Heat the oven to 180°C. Mix the wet ingredients, stir in the oats, baking powder and cinnamon, fold in the berries and spoon into a lined muffin tin. Bake for about 20 minutes until golden. They freeze well, so bake a batch on Sunday.
3. Cheese, crackers and crunch
Wholegrain crackers, a slice or two of cheese, cucumber and carrot sticks and a few cherry tomatoes. Add a boiled egg for older children who train for longer.
Packing list for training night
| Item | Why |
|---|---|
| Water bottle | Children dehydrate quickly in warm dojos |
| Snack box | Eaten in the car or before class |
| Clean uniform or gi | Hygiene on the mat |
| Sandals or flip-flops | Feet stay clean off the mat |
| Hair tie | Long hair tied back for safety |
Training at an obstacle event or tournament? Pack double. Our guide to kids' obstacle racing and martial arts by age have more tips for parents.
