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
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.
No matter which program you choose, you benefit from:
Our menus are designed by dietitians specialized in sports nutrition.
Get everything you need: portion calculator, menus, grocery lists, action plans and tips
Simple, fast and delicious family-friendly recipes, for before, during and after sports.
Our exclusive Facebook group for sport meal plans subscribers is the perfect place to exchange and motivate.
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
"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
Member of the Board of Directors of the Médecins francophones du Canada
Full Professor, Faculty of Medicine, Université Laval
We have so much confidence in its effectiveness, that we’ll reimburse you in the first 7 days if you aren’t entirely satisfied!
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.
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:
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.
Our menus reflect sports nutrition guidelines for high performance athletes, tailored for recreational athletes. Key sources include:
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.
Our ACTIVE FAMILY meal plans comply fully with the recommendations of the experts in the field, the main ones being the following:
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.