Eat Well To Perform Better

Better nutrition for sports

With our Sports and Active Families meal plans, you stack the odds in your favour to reach your performance potential. To make the most of it, take the time to read the information below.

Important Advice and Useful Tips

What you should do

  • Calculate your required portion sizes with our Portion Calculator. Depending on the activity level of the family members, each will obtain a personalized recommendation.
  • In addition to the recipes offered in our menus, you will get 3 servings of fruits and 2 servings of dairy products or alternatives (milk, enriched soya milk, yogurt, etc.). This will enable you not only to boost your energy levels, but to meet your vitamin and mineral needs.
  • Drink enough liquids, 1 to 2 litres of fluids (including water, milk, soup, tea, coffee, juice, etc.), spread throughout the day. In most cases, water is enough to meet your needs, even during physical activity. If you need a sports drink, the Portion Calculator will let you know.
  • Encourage your family to get moving! It helps preserve health, quality of life and psychological wellbeing.
  • Consult your Doctor if you have health issues. We also recommend that you consult a Registered Sports Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

What you should watch out for

  • Protein supplements: Most active people manage to meet their protein needs with the foods in the meal plans without the need for a supplement. If you are considering taking a protein supplement, seek the advice of a Registered Sports Dietitian who can assess your needs and help you make an informed choice.
  • Caffeine: Reduce your consumption of caffeine-containing drinks (coffee, tea, fizzy drinks, energy drinks, etc.).
  • Alcohol: If you choose to drink alcohol, do it in moderation. Limit your consumption to 14 units a week for men and 9 for women.
  • NB: Before taking supplements, speak to your doctor to establish if that is suitable to you.

What you should avoid

  • No specific recommendation


How does the Portion Calculator work?

Your activity levels and your body composition define your energy needs. By entering this information into the calculator for each family member, you will obtain the number of portions necessary for each of you for the different recipe categories. In general, you do this calculation once at the beginning of the training season, or when there are activity changes.

How do I know what to eat before, during and after sport?

All the recipes in the Sport and Active Family meal plan are classed precisely depending on when they should be eaten. All you need to do is choose them depending on your training schedule. To guide you, you can follow the following principles:

Before Activity:

  • 3 to 4 hours: Meal
  • 1 to 2 hours: High-Carb Snack (HCS)

During Activity:

  • Water
  • Emergency Carb Snack (ECS)

After Activity:

  • Meal
  • Muscle Builders + High-Carb Snack (HCS) + water

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.


  1. 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), 763 < a href="" target="_blank">
  2. 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.
  3. 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.

Do these meal plans work for all sports and all levels?

These menus are appropriate for children, teenagers and adults weighing between 40kg and 120kg and practicing one or more sports activities from level 1 (low intensity) to level 3 (high intensity).

Whatever your chosen sport, the basic rules are similar and you can benefit from these menus. If you want to take it further, you will need a one-to-one coaching with a Registered Sports Dietitian, such as what we offer with our VIP Dietitian program.

Are these meal plans appropriate for endurance sports?

Yes, thanks to our combined offer! The Sport and Active Family meal plans are made for everyday use and for the whole family, including for those who practice an endurance sport. Meanwhile, our Endurance Sports meal plans, which you also have access to, will allow you to carb load before a race or an event. Carb loading is indicated for events of more than 90 minutes, such as half-marathons, marathons, bike challenges, triathlons, etc.

You can move, as often as you want,from the Endurance Sport (carb loading) meal plan to the Sport and Active Family one, depending on where you are in your training schedule.

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

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).


Portion Info: Active Family Meal Plans

When it comes to nutrition for active people, it’s all about what to eat, when and how much. To give you a helping hand, here is a summary:

3-4 h before activities Full meal
Energy boost*
Performance Quiches

1-2 h before activity Energy-rich snack
Energy boost*
Chocolate and Berry Muffins

During Activity Snack for Quick Enery* Raspberry Sports Drink
0-2 h after activity Full Meal
Energy boost*
Constructeur de muscles
Energy-rich snack
Athletes’ Shepherd’s Pie

2 slices of bread

Pumpkin Seeds

No-Cook Date Bars

*According to the portion calculator


Recipe Summary

To view all the recipes in each category, click the links:


Activity Levels Description

L0 – Sedentary

Typical day is mainly sedentary (sitting work and transport) and little physical activity during free time.

L1 – Active Recreationally

Low intensity training, such as skill-based training, and irregular training. Most active people will be at this level.

L2 – Very Active Recreationally

Entraînement presque tous les jours, pendant environ 1 h, dont au moins 25% à haute intensité. Exemple: Préparation pour marathon, triathlon ou Ironman.

L3 – Elite Athletes

Training almost everyday for about 1 h, of which at least 25% of the time at high-intensity. Example: Preparing for marathon, triathlon or Ironman.

L4 – Very Active Elite Athletes

Training every day for multiple hours. Your nutrition plan needs to be individualized. A Registered Sports Dietitian can help you plan this out.


Articles: Sports and Nutrition


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.

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SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.