Eat Well For Better Sports Performance
What to eat before, after, and during your sports activities
How will these meal plans help me to eat better?
When you do one or more sports, there isn’t always time to make the best food choices or cook healthy meals that suit the whole family.
No matter which sport you prefer — running, biking, swimming, hiking, hockey, etc. (or being a couch potato!) — these meal plans will help you to keep your energy levels up before, during, and after your activities without any hassle.
You’ll have everything you need to calculate your family’s needs according to their individual sports. With these tools, you can prepare easy, fast, and tasty sports meals for the whole family or a single family member.
In several studies, nutrient timing (in other words timing when you eat) can directly impact your body’s response to exercise. Your body can be leaner (1), more energized (2), and more performing (3) when the right proportions of food are eaten at the right time
Pearle Nerenberg, MSc, RD
Choose What Works for You
Our balanced meals are delicious and easy to integrate into everyday life. We provide you with the information, tools or support required to eat well and perform.
Why have 450 000 people already chosen SOSCuisine?
No matter which program you choose, you benefit from:
A Specialised Team
Our menus are designed by dietitians specialized in sports nutrition.
A Hands-On Solution
Get everything you need: portion calculator, menus, grocery lists, action plans and tips
Delicious Recipes
Simple, fast and delicious family-friendly recipes, for before, during and after sports.
Support Group
Our exclusive Facebook group for sport meal plans subscribers is the perfect place to exchange and motivate.
Testimonial of an Ultramarathoner and Active Father
As an ultramarathon runner myself, I do know how optimal nutrition can make a difference in an extreme endurance event. As a dad of active girls, I understand the need to offer and provide my children sensible, healthy, balanced choices that will give them all the energy they need for their sporting activities. The Sport and Active Family Meal Plan is the perfect guide to help me stay on course, to keep me in check on occasion, and also to push me a little further in pursuit of my objectives.
- Patrice Godin, Actor, writer, ultramarathoner and father of an active family
SOSCuisine is recommended by:
"I have been subscribing to SOSCuisine for two years, and I enjoy delicious, weekly, balanced meals, adapted to my needs as a sportswoman who wants to stay healthy as long as possible. Thanks to SOSCuisine! "
Dre Johanne Blais, M.D., M.Sc., CCMF, FCMF
Family Doctor
Member of the Board of Directors of the Médecins francophones du Canada
Full Professor, Faculty of Medicine, Université Laval
Subscribe to this meal plan for as little as $9.95/month!
We have so much confidence in its effectiveness, that we’ll reimburse you in the first 7 days if you aren’t entirely satisfied!
Frequently Asked Questions
How do you calculate the portions?
Your level of physical activity and your body composition define your energy needs. By entering these 2 data points into the calculator for each member of the family, you will get the number of servings required by each of you for the different categories of recipes. In general, this calculation is done only once at the beginning of the training season, or when there are changes in activity.
How do I know what to eat before, during, and after my sports activities?
All recipes in the Sport meal plan are sorted according to the time of consumption. You just have to choose them according to your training plan. To guide you, you can follow the following basic principles:
Before Activity
- 3 to 4 hours: Full meal
and/or*
- 1 to 2 hours: Energy rich snack
During Actity
- Water
and/or*
- Snack for quick energy
After Activity
- Full meal
and/or*
- Muscle builder + Energy-rich snack + water
Do these meal plans work for all levels of sport?
These menus are suitable for children, teenagers and adults weighing between 40 and 120kg and practicing one or more sports activities from level 1 (low intensity) to level 3 (training of at least 1 hour per day with at least 25% of the time at intense level).
Whatever the sport, the basic rules are similar and you will benefit from these meal plans. If you want to go further, you will need an individual follow-up by a sports nutritionist, as offered with our VIP Dietitian package.
Can I trust the Sports Meal Plans?
Our menus reflect sports nutrition guidelines for high performance athletes, tailored for recreational athletes. Key sources include:
- American College of Sports Medicine
- Dietitians of Canada
- Academy of Nutrition and Dietetics
Why is it important to eat the right quantity of the right macronutrients at the right time?
In several studies, nutrient timing (in other words timing when you eat) can directly impact your body’s response to exercise. Your body can be leaner (1), more energized (2), and more performing (3) when the right proportions of food are eaten at the right time.
Sources:
- Trommelen, J., & van Loon, L. J. C. (2016). Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients, 8(12), 763http://doi.org/10.3390/nu8120763
- Ormsbee, M. J., Bach, C. W., & Baur, D. A. (2014). Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients, 6(5), 1782–1808.http://doi.org/10.3390/
- Porcelli, S., Pugliese, L., Rejc, E., Pavei, G., Bonato, M., Montorsi, M., … Marzorati, M. (2016). Effects of a Short-Term High-Nitrate Diet on Exercise Performance. Nutrients, 8(9), 534.http://doi.org/10.3390/nu8090534
Are SOSCuisine Meal Plans reliable?
Our ACTIVE FAMILY meal plans comply fully with the recommendations of the experts in the field, the main ones being the following:
- Health Canada, Eating Well with Canada’s Food Guide
- Health Canada, Dietary Reference Intake Tables
- USDA - USA, ChooseMyPlate
- National Health Service (NHS) - UK, The Eatwell Guide
The nutritional data is from the Canadian Nutrient File, and completed by the French food composition table Ciqual (France), the USDA Food Composition Database (USA), and the Fineli base (Finland).
How do you calculate the portions?
Your level of physical activity and your body composition define your energy needs. By entering these 2 data points into the calculator for each member of the family, you will get the number of servings required by each of you for the different categories of recipes. In general, this calculation is done only once at the beginning of the training season, or when there are changes in activity.
How do I know what to eat before, during, and after my sports activities?
All recipes in the Sport meal plan are sorted according to the time of consumption. You just have to choose them according to your training plan. To guide you, you can follow the following basic principles:
Before Activity
- 3 to 4 hours: Full meal
and/or* - 1 to 2 hours: Energy rich snack
During Actity
- Water
and/or* - Snack for quick energy
After Activity
- Full meal
and/or* - Muscle builder + Energy-rich snack + water
Do these meal plans work for all levels of sport?
These menus are suitable for children, teenagers and adults weighing between 40 and 120kg and practicing one or more sports activities from level 1 (low intensity) to level 3 (training of at least 1 hour per day with at least 25% of the time at intense level).
Whatever the sport, the basic rules are similar and you will benefit from these meal plans. If you want to go further, you will need an individual follow-up by a sports nutritionist, as offered with our VIP Dietitian package.
Can I trust the Sports Meal Plans?
Our menus reflect sports nutrition guidelines for high performance athletes, tailored for recreational athletes. Key sources include:
- American College of Sports Medicine
- Dietitians of Canada
- Academy of Nutrition and Dietetics
Why is it important to eat the right quantity of the right macronutrients at the right time?
In several studies, nutrient timing (in other words timing when you eat) can directly impact your body’s response to exercise. Your body can be leaner (1), more energized (2), and more performing (3) when the right proportions of food are eaten at the right time.
Sources:
- Trommelen, J., & van Loon, L. J. C. (2016). Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients, 8(12), 763http://doi.org/10.3390/nu8120763
- Ormsbee, M. J., Bach, C. W., & Baur, D. A. (2014). Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients, 6(5), 1782–1808.http://doi.org/10.3390/
- Porcelli, S., Pugliese, L., Rejc, E., Pavei, G., Bonato, M., Montorsi, M., … Marzorati, M. (2016). Effects of a Short-Term High-Nitrate Diet on Exercise Performance. Nutrients, 8(9), 534.http://doi.org/10.3390/nu8090534
Are SOSCuisine Meal Plans reliable?
Our ACTIVE FAMILY meal plans comply fully with the recommendations of the experts in the field, the main ones being the following:
- Health Canada, Eating Well with Canada’s Food Guide
- Health Canada, Dietary Reference Intake Tables
- USDA - USA, ChooseMyPlate
- National Health Service (NHS) - UK, The Eatwell Guide
The nutritional data is from the Canadian Nutrient File, and completed by the French food composition table Ciqual (France), the USDA Food Composition Database (USA), and the Fineli base (Finland).
IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.