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Eat like a little champion! Smart, simple food & drink habits to help young athletes in every sport — cricket, football, tennis, badminton, hockey, swimming and more — play their best. 🏏⚽🎾🏸🏑🏊
Fill the plate like this at every meal — energy, muscles, vitamins and water working as a team.
Green vegetables are a young athlete's secret superpower — small bites, big benefits!
Eating greens every day helps a champion:
Eat more: spinach (palak), broccoli, peas, beans, methi, capsicum, bottle gourd, cabbage.
Protein is the body's building block — it repairs muscles after every run, jump and throw.
Why little champs need protein every day:
Best sources: eggs, milk, curd, paneer, dal, rajma/chana, chicken, fish, soya, nuts.
🥛 Champ tip: A glass of milk or a bowl of curd within an hour after playing helps muscles repair fast.
Growing athletes need calcium & vitamin D to build strong bones that won't break easily.
Even a little dehydration makes you tired and slow. Water keeps muscles and brain working their best.
🚽 Pee check — pale yellow means well-hydrated, dark means drink more:
When you eat matters as much as what you eat.
A simple, balanced day of eating for a young athlete.
Not all foods are the same — fill up on green-light foods, save red-light foods for rare treats.
Vegetarian champs get plenty of protein too — here's how the choices match up.
| Need | 🌱 Vegetarian | 🍗 Non-vegetarian |
|---|---|---|
| Build muscle | Paneer, tofu, soya chunks | Chicken, fish |
| Quick & easy | Milk, curd, cheese | Boiled eggs |
| With meals | Dal, rajma, chana, sprouts | Egg curry, fish curry |
| Snack protein | Peanuts, roasted chana, almonds | Boiled egg |
Long days in the sun mean energy and hydration are key. Batters and bowlers both need steady fuel that lasts for hours.
Lots of running and sprinting burns energy fast. Load up on energy foods the night before and stay hydrated through the match.
Quick bursts and long matches need fast energy and great focus. Sip and snack during changeovers to keep going strong.
Light, easy-to-digest food before running keeps the tummy happy. Recover well so muscles grow back stronger.
Whatever the game, the golden rules are the same: fuel up before, sip water through, and refuel with protein after. These work for every young athlete.
Easy, balanced lunchboxes for school and match days — energy + protein + a fruit.
Real, simple snacks that give quick energy and help recovery — no junk needed.
Banana
Milk / curdNuts & raisins
Orange slices
Veggie sandwich
Coconut water
Boiled corn
Fresh fruitSugar gives a quick spike then a big crash. Real energy comes from roti, rice, oats, fruits and nuts.
No. Growing athletes get all the protein they need from food — eggs, milk, dal, paneer, nuts.
Breakfast is fuel for the brain and body. Skipping it means low energy and poor focus.
They're full of sugar and caffeine — not made for kids. Water and a banana work far better.
Pick one from each group to make a perfectly balanced plate!
Tap the right basket for each food. How many can you get right?