Ontario Federation of School Athletic Associations

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OFSAA Girls' Field Hockey

Monday, November, 10, 2014

2014 Field Hockey Championship Details



Saturday, November 8, 2014

Gold Medal

Resurrection CSS 4
Bluevale CI 0

Bronze Medal

Nelson HS 2
Saltfleet DHS 0


Resurrection CSS 1
Nelson HS 0


Bluevale CI 2
Saltfleet DHS 1
Photos added to OFSAA Facebook page!

Thursday November 6th - Saturday November 8th, Burlington 
Convenors: Andrew Brennan & Geoff Sheppard
P: 905-878-0575 F: 905-878-7500

Follow us on Twitter @OFSAAFH2014

Click here for up-to-the-minute scores!

Cross Country Results 2014

Saturday, November, 1, 2014

OFSAA Cross Country Running Championship

view the event website here

If you have photos of these events you'd like to share, please send them to devin@ofsaa.on.ca!

WATERLOO, Ont. (November 1, 2014) – Kingston’s Cameron Linscott and Branna MacDougall boasted the top senior performances at the 2014 OFSAA Cross Country Championship  on campus at the University of Waterloo on Saturday.
Linscott, a grade 11 student from Kingston CVI took the senior boys title winning the 6,957 metre race with a time of 22 minutes and 31.8 seconds.  He was 11 seconds ahead of Miles Matthews of Belle River, Ont. (Bell River DHS) who crossed at 22:42.8 while Linscott’s teammate, Ben Workman took third at 22:44.6.
MacDougall, who competes for Regiopolis-Notre Dame in Kingston, grabbed the senior girls title running the 5,029-metre course in 18:10.3, five seconds ahead of Hannah Woodhouse of Meaford (Georgian Bay SS) Cambridge’s Maddie Ghazarian of Preston HS rounded out the senior podium with a time of 18:20.0
In the overall team category Ottawa’s Glebe CI captured the overall girl’s title with 56 points and narrowly missed the boy’s title finishing just two points behind Sir Winston Churchill SS (St. Catharines, Ont.) who won with 34 points.
MacDougall’s sister, Brogan also took OFSAA gold winning the midget girls 3,100 metre race in a time of 11:12.6.  The midget boy’s 5,029-metre race was won by Thomas Witkowicz of Whitby (All Saints CHS)
Timmins’ Mathieu Plamondon of ESC Theriault grabbed top position in the junior boys 6,000-metre event crossing in 20 minutes flat.  He was 3.7 seconds ahead of Mitch deLange from Unity Christian HS in Barrie, Ont.   Shona McCulloch of Ottawa from Longfields-Davidson Heights SS was the top junior girls runner earning gold with a time of 14:43.5.  Toronto Prep School’s Christi Konstantopolus took silver in the 4,031-metre race at 14:48.1 
Ottawa’s Glebe CI took the senior girls title with 68 points while Valour School in Petawawa claimed the senior boy’s title with 147 points.   Lawrence Park CI won the junior girls team title with Sir Winston Churchill earning the junior boys category.  Midget team titles went to Mississauga’s St. Marcellinus SS (boys) and Windsor’s Vincent Massey (Girls)
For full race results visit: http://www.ofsaa.on.ca/cross-country-running

(Full Results available here provided by Speed River Timing) 

Midget Girls (3100m) - Individual

1.  Brogan MacDougall, Regiopolis-Notre Dame, Kingston

 2.  Jocelyn Chau, De La Salle

3.  Mei Mei Weston, Glebe CI , Ottawa

4.  Aleksa Gold, Bishop Strachan School, Toronto

5.  Beth Rhead – Glebe CI , Ottawa

6.  Delainey Johnson, Chatham Kent SS

Midget Girls Team 

1. Vincent Massey ( Windsor)  152 Points

2. Glebe CI ( Ottawa)  156 Points

3. Sarnia Northern ( Sarnia)  226 Points

4. Lawrence Park CI ( Toronto)  282 Points

5. St. Peter’s CSS ( Barrie)  320 Points

6. Sinclair SS ( Whitby)  388 Points


Midget Boys (5029m) - Individual

1.  Thomas Witkowicz , All Saints CHS, Whitby

2.  Jonathan Desouza, St. Marguerite D’Youville , Brampton

3.  Eric Morris, Centre Wellington DHS, Fergus

4.  Marcus Kemp, St. Mary’s HS, Kitchener

5.  Joshua Desouza, St. Marguerite D’Youville, Brampton

6.  Cameron Dean, Anderson CVI, Whitby

Midget Boys Team 

1. St. Marcellinus ( Mississauga)                    242 Points

2. Centre Wellington DHS ( Fergus)       285 Points

3.  Vincent Massey ( Windsor )                295 Points

4.  E.L. Crossley SS ( Fonthill)                        323 Points

5.  Frontenac ( Kingston)                                 336 Points

6. Birchmount Park CI ( Toronto)                     338 Points



Junior Girls (4031m) - Individual 

1.  Shona McCulloch, Longfields-Davidson Heights, Ottawa

2.  Christi Konstantopoulos, Toronto Prep School

3.  Hanna Johnston, Hammarsjold HS, Hammarsjold

4.  Christine Laurie – Kitchener Waterloo CVI, Kitchener

5.  Kylee Raftis, Bishop Strachan School, Toronto

6.  Emily Cohen, Lawrence Park CI, Toronto

Junior Girls Team

1. Lawrence Park CI ( Toronto )                     146 Points

2. Glebe CI ( Ottawa)                            173 Points

3. Eden HS ( St. Catharines )    249 Points

4. Loretto Abbey  ( Toronto)                            259 Points

5. Donald A. Wilson ( Whitby )                        279 Points

6.  Courtice SS ( Courtice)                              283 Points


Junior Boys (6000m) - Individual

1.  Matieu Plamondon, ESC Theriault , Timmins

2.  Mitch deLange, Unity Christian HS, Barrie

3.  Luke Jaciw-Zuraakowsky, Notre Dame CHS, Ajax

4.  Graham Baird, Dunbarton HS, Pickering

5.  Jonathan Stoppa, Madawaska VDHS, Barry’s Bay 

6.  David Poloni, Frank Hayden SS , Burlington 

Junior Boys Team 

1.  Sir Winston Churchill ( St. Catharines)  102 Points

2.  Neil McNeil HS ( Toronto)                                  170 Points

3.  Glebe CI ( Ottawa)                         225 Points

4.  St. Michael’s College School ( Toronto )            252 Points

5.  Holy Names HS ( Windsor)                                267 Points

6. Dunbarton HS ( Pickering )                                 269 Points                    



Senior Girls (5029m) - Individual

1.  Branna MacDougall, Regiopolis-Notre Dame, Kingston

2.  Hannah Woodhouse , Georgian Bay SS, Meaford

3.  Maddie Ghazarian, Preston HS, Cambridge

4.  Lucia Stafford, Toronto French School, Toronto

5.  Hiley Dobbs, Donald A. Wilson, Whitby

6.  Claire Smith, Glebe CI, Ottawa

Senior Girls Team

1.  Glebe CI ( Ottawa )                                              68 Points

2.  Westdale SS ( Hamilton)                                     275 Points

3.  Centre Wellington DHS ( Fergus)        277 Points     

4.  Canterbury HS ( Ottawa)                                    369 Points                                                    

5.  All Saints CHS ( Whitby)                                     384 Points

6.  Eastview SS  ( Barrie)                                         409 Points                     


Senior Boys (6957m) - Individual 

1.  Cameron Linscott , Kingston CVI, Kingston

2.  Miles Matthews, Belle River DHS, Belle River

3.  Ben Workman, Kingston CVI, Kingston

4.  Riley Tell,  Father Leo Austin, Whitby

5.  Matt Sheeler, Holy Cross SS, Strathroy

6.  Craig Klump, St. Michael CSS, Stratford

Senior Boys Team

1.  Valour ( Petawawa )                                        147 Points

2.  Kingston CVI ( Kingston )                                           152 Points

3.  Glebe CI ( Ottawa)                                                      209 Points

4.  Sir Winston Churchill ( St. Catharines )                      247 Points      

5.  Leaside HS (Toronto)              273 Points

6.  R. S. McLaughlin SS  (Oshawa)                                314 Points


Para Invitational (3K) - Male

1.  Mitchell Chase, Dunbarton , Pickering

2.  Nicholas Neri, Cardinal Leger, Brampton

3.  Michael Hollis, St. Thomas Aquinas, London

4.  Jacob Balan , St. Marcellinus , Mississauga

5.  Nick Heffernen , St. Thomas Aquinas, London

6.  Chris Heaney, St. James CHS, Guelph


Para Invitational (3K) – Female

1. Julianne Miszk, St. Michael , Niagara Falls

 2. Meghan Mahon , WRMS

3. Alicia Trusin, Fellowes HS, Pembroke

4. Emma Colpitts, Fellowes HS, Pembroke 

5. Lacie Cariff, Fellowes HS, Pembroke

 6. Tiffany Hillman , Alexander MacKenzie HS


First - Glebe CI ( Ottawa ) - 56 Points

Second – Lawrence Park CI ( Toronto ) – 34 Points

Third –-Vincent Massey ( Windsor ) – 20 Points

Fourth – Westdale SS ( Hamilton) – 18 Points

Fifth -  Centre Wellington ( Fergus) – 16 Points

Sixth- Eden HS ( St. Catharines) – 16 Points



First – Sir Winston Churchill ( St. Catharines) – 34 Points

Second – Glebe CI ( Ottawa) – 32 Points

Third – Birchmount Park CI ( Toronto) – 27 Points

Fourth  Neil McNeil HS ( Toronto) – 24 Points

Fifth – St. Michael’s College School ( Toronto) – 23 Points

Sixth – Vincent Massey ( Windsor) – 22 Points


For more information contact:
Ian Clancy
Phone: 519 880-9979 ext. 1412
Email: ian_clancy@wrdsb.on.ca 

Teacher-Coach Research Study

Tuesday, October, 28, 2014

Attention Teacher-Coaches:

Seldom do we have the opportunity of a university level research project being conducted in an effort to support school athletics. OFSAA, as a member of School Sport Canada, is requesting that you and all of your teacher-coaches take the time to complete the survey at the link below… here are some details:

Dr. Martin Camiré from the University of Ottawa is overseeing a research project exploring how teacher-coaches believe they can influence the global development of student-athletes and what they perceive to be the benefits and challenges of being a teacher-coach.

Your participation consists of completing an online survey that takes approximately 12 minutes to complete. The survey consists of questions related to a) your demographic information, b) your experiences as a teacher and coach, c) your influence on the development of student-athletes, d) the benefits of teaching and coaching, and e) the challenges associated with being both a teacher and a coach.

Your participation can help better our understanding of a) how teacher-coaches can best influence student-athletes in the classroom and gymnasium, b) the realities of teacher-coaches, and c) the situational factors that force many teachers out of coaching.

Be informed that the contents related to your participation will only be used by Dr. Martin Camiré’s research team for this research. You are free to withdraw from the study at any time or refuse to answer questions. If you choose to withdraw from the study, the data collected until the time of withdrawal will be destroyed and will not be used. The information you share will remain strictly confidential and anonymous because you do not need to divulge your name and you will never be personally associated with the answers you provide. Furthermore, all information will be kept in a secure database at the University of Ottawa. The information will only be accessed from a password-protected computer in the researcher’s office. Once the project is completed, the data will be stored in a password-protected folder on an external hard drive in a locked cabinet for five (5) years after which they will be destroyed. If you have any questions with regards to the ethical conduct of this research, you may contact the Office of Research Ethics and Integrity, University of Ottawa, Tabaret Hall, 550 Cumberland Street, Room 154, Ottawa, ON K1N 6N5, tel.: 613-562-5387, email: ethics@uottawa.ca.

To complete the survey, click on the following link: http://fluidsurveys.com/s/teacher-coach-survey/



Rarement avons-nous l’opportunité de profiter d’un projet de recherche de niveau universitaire sur le sport scolaire. OFSAA, étant membre de Sport Scolaire Canada, vous invite à distribuer le questionnaire et d’inviter tous vos enseignant(e)s-entraîneur(e)s à le compléter en appuyant sur le lien ici-bas. Voici les détails : 

Le Dr. Martin Camiré de l'Université d'Ottawa dirige un projet de recherche qui examine comment les enseignant(e)s-entraîneur(e)s croient pouvoir influencer le développement global des élèves-athlètes et quels sont les bénéfices et les défis rattachés à l’enseignement et à l’entraînement sportif. 

Votre participation consiste à compléter un questionnaire en ligne d’une durée approximative de 12 minutes portant sur a) vos informations démographiques, b) vos expériences en tant qu’enseignant(e) et entraîneur(e) sportif dans le contexte scolaire, c) votre influence sur le développement des élèves-athlètes, d) les bénéfices d’enseigner et entraîneur et e) les défis rattachés aux rôles d’enseignant(e) et d’entraîneur(e) sportif. Votre participation va améliorer notre compréhension de/des a) comment les enseignant(e)s-entraîneur(e)s peuvent maximiser leur influence sur les élèves-athlètes en classe et sur le terrain de jeu, b) la réalité des enseignant(e)s-entraîneur(e)s et c) facteurs qui forcent plusieurs enseignant(e)s à abandonner l’entraînement.

Soyez assurés que les informations partagées seront utilisées uniquement par les membres de l’équipe de recherche du Dr. Martin Camiré pour les fins de cette étude. Vous êtes libre de vous retirer de la recherche en tout temps ou de refuser de répondre à certaines questions. Si vous vous retirez de l’étude, les données recueillies jusqu’à votre retrait seront détruites et ne seront pas utilisées. Les informations que vous partagerai resteront strictement confidentielles et anonymes car vous ne devez pas divulguer votre nom et vos réponses ne seront jamais associées à vous personnellement. De plus, toutes les informations seront entreposées dans une base de données sécurisée à l’Université d’Ottawa. L’accès aux informations s’effectuera uniquement à partir d’un ordinateur protégé par un mot de passe dans le bureau du chercheur. Lorsque le projet sera finalisé, les données seront entreposées dans un fichier électronique protégé sur un disque dur externe portatif. Le disque dur sera rangé dans un classeur verrouillé dans le bureau du chercheur pendant (5) ans. Après la période d’entreposage, les données seront détruites. Pour toute question se rapportant à la conduite éthique de cette recherche, vous pouvez vous adresser au Bureau d’éthique et d’intégrité de la recherche, Université d’Ottawa, Pavillon Tabaret, 550 rue Cumberland, pièce 154, Ottawa, ON K1N 6N5, tél. : 613-562-5387, courriel : ethique@uottawa.ca.


Pour répondre au questionnaire, appuyez sur le lien suivant : http://fluidsurveys.com/s/enseignant-entraineur/


Dairy Farmers of Canada Sponsor Basketball Sportsmanship

Friday, October, 24, 2014

Recharge with Milk wants to enhance the overall experience for the student athlete participants by implementing a recognition award for the 2014/2015 OFSAA Basketball championships.

The Recharge with Milk Most Sportsmanlike Team Program recognizes the school team whose student-athletes, coaches, managers, parents and supporters that best demonstrate commitment to fair play, ethical and positive role model behaviour and respect for others.

OFSAA's Boys' and Girls' Basketball Championship host schools will designate three individuals to act as the RwM Most Sportsmanlike Team Selection Committee for their respective Championship. The award will be selected at all eight of OFSAA's 2014-15 Basketball Championships including Girls' A-AAAA and Boys' A-AAAA and be announced at the conclusion of each of those Championships.


Student Athletes Award:

  • Individual awards recognizing student-athletes for their contribution to the school team will be sent to the school Principal or Athletic Director for distribution within two weeks following the 2014-2015 OFSAA Basketball Provincial Championships. Award may include: Towel, Shoe-bag, other swag items.

School Team Award:

  • A team award will be provided following the OFSAA Basketball Championship to be used by the school team throughout the 2015-2016 season and beyond. The prize items will be delivered to the school Principal or Athletic Director following the naming of the recipient at the conclusion of the OFSAA Basketball Championships. Prize suggestions may include: team warm up gear, team bag, equipment with an estimated value of $500.

OFSAA Golf Results

Friday, October, 17, 2014

Boys' Golf Championship - website


1. Maxwell Sear, Bill Crothers, R1 - 72, R2 - 65, Total - 137 (p)

2. Sam Meek, Crestwood, R1 - 66, R2 - 71, Total - 137

3. Trevor Ranton, Waterloo CI, R1 - 69, R2 - 70, Total - 139


1. Waterloo CI, R1 - 221, R2 - 228, Total - 439 (+13)

2. South, R1 - 225, R2 - 223, Total - 448 (+22)

3. St. Patrick's, R1 - 228, R2 - 226, Total - 454 (+28) (tb)


Rob James

Photos available on OFSAA Facebook page


Girls' Golf Festival - website


1. Julia Malone, Ashbury, Total - 75 (p)

2. Haley Barclay, Strathroy, Total - 75

3. Selena Costabile, Bill Crothers SS, Total - 76


1. EOSSAA - Eastern Ontario: Diana McDonald (78), Sarah Cushing (77), Abby Angelscu (80). Total - 235

T2. YRAA - York Region: Kristen Wong (80), Selena Costabile (76), Sonia Nagindas (83). Total - 239

T2. WOSSAA - Western Ontario: Lora Won (80), Haley Barclay (75), Alex Amos (84). Total - 239


Congratulations to all student-athletes!

2015 OFSAA Coaching Symposium

Tuesday, October, 14, 2014

May 12 - 13 at Durham College

The 2015 OFSAA Coaching Symposium conference is a great professional development event that brings together teacher-coaches from across the province to learn, share ideas, and have fun! The program encompasses a wide variety of sessions for both curricular and co-curricular programs with sessions geared towards high school and elementary school teachers.

The Coaching Symposium focuses on the technical side of coaching, providing sport-specific skills, drills and strategies through both active and classroom sessions. The program offers sessions ranging from introductory to advanced that will benefit both new and seasoned coaches. All sessions offered will be instructed by highly qualified and experienced coaches and instructors. Best practice sessions will also be offered for new and experienced educators; providing strategies and information useful to any physical education environment. 

General Information

The 2015 OFSAA Coaching Symposium will run May 12th & 13th at Durham College in Oshawa. The organizing committee is in the process of securing presenters, so information will be added and updated as it becomes available. Please check back regularly for updates. In the meantime, general conference information has been provided for your convenience.

To download the general information flyer, click here.

  • Presenter information can be found here.
  • The draft schedule for this year's conference can be viewed here.
  • Session descriptions can be found here.
  • Tradeshow information can be found here.
  • For registration information, click here. 
  • Click here to register online now!

Attention Presenters!

OFSAA is looking for energetic educators to present at the 2015 Coaching Symposium. All presenters will receive an honourarium, registration discount or registration free of charge.

If you are interested in presenting, please visit our Presenter Information page for more information about sessions being offered, the conference schedule, and to complete the presenter application form.

If you have questions please contact:

Shamus Bourdon
Assistant Director

Hydration for Sports

Wednesday, October, 8, 2014

Though most of the warm weather is behind us now, student-athletes will still be heating up with Fall sports across Ontario.

In order to perform at your best, and stay healthy while participating, check out these tips from medical expert Kathleen Zelman.

Read the full column on webmd.com

"When it's warm, your body perspires more to help you cool down. And depending on the temperature, humidity, and the nature of your activity, you might not even realize how much you are perspiring.

Don't rely on thirst alone to tell you how much you need to drink. To keep those muscles working and avoid fatigue; it's extremely important to drink plenty of liquids before, during, and after the activity. 

Drink Up -- Before, During and After

A good guideline to use when preparing for an outdoor workout, whether it's walking, running, biking, or tennis, is to drink about two cups of fluid two hours before the activity. That helps make sure you are well-hydrated before you ever go outdoors.

Then, during the activity, try to drink 4-6 ounces every 15-20 minutes to keep your muscles well-hydrated. If you are planning an hour-long walk or gym workout, fill a water bottle with about 16 ounces (2 cups) and take it with you.

Last, drink up after you're finished with your exercise. If you really want to be precise, weigh yourself before you start exercising and again when you are finished. For each pound of water weight you lose, drink 20 ounces of fluid.

Which Liquids Are Best?

For most outdoor activities, good old-fashioned tap water does the trick. If your activity lasts an hour or more, either fruit juice diluted with water or a sports drink will provide carbohydrates for energy plus minerals to replace lost electrolytes (sodium, potassiummagnesium) in your sweat.

Sports drinks like Gatorade, Powerade, and All Sport can give you a needed energy boost during your activity. They are designed to rapidly replace fluids and to increase the sugar (glucose) circulating in your blood.

Read the label to determine which sports drink that is best for you. Ideally, it will provide around 14 grams of carbohydrates, 28 mg of potassium, and 100 mg of sodium per 8-ounce serving. The drink's carbohydrates should come from glucose, sucrose, and/or fructose -- all of which are easily and quickly absorbed. It shouldn't be carbonated, as the bubbles can lead to an upset stomach.

Most sports beverages are well-diluted and contain relatively few calories. If the flavor of a sports drink helps you drink up and maintain hydration, by all means enjoy. If you're worried about the added calories, try diluting your sports drink with water or pouring it into a thermos packed with ice.

What About Fitness and Designer Waters? 

Fitness waters fall somewhere between the sports drinks and plain water. They contain fewer calories and electrolytes than sports drinks, but offer more taste than plain water. The choice is yours: once again, if drinking these beverages helps you stay hydrated, go for it.

These "super-waters" are advertised as being enhanced with everything from vitamins, oxygen and glucose, to alleged fat-burning minerals. Keep in mind that the FDA does not require proof of this kind of claim. So think of these products as designer waters that serve the primary purpose of hydration and little more.

Beyond Hydration

Fluids are vital to help your muscles function throughout your activity -- but so is your blood sugar. You need to eat a light meal or snack of at least 100 calories about an hour or so before your activity. The nutrients from the snack will help you perform better and keep hunger from interfering with your activity.

The best snacks combine healthy carbohydrates, protein, and a small amount of fat. Fruit, yogurt, nuts, and granola bars are all good examples."

Back in the Game Webisodes

Friday, October, 3, 2014

This summer the Canadian Football League (CFL) and Nissan partnered to lend a helping hand to deserving high school football teams across Canada. 

Eight of the schools selected are from Ontario. Throughout their seasons, cameras will capture the ups and downs and reveal the characters of teacher-coaches and student-athletes.

Watch all games at backinthegame.ca

Episode 1 introduced viewers to Sir John A. Macdonald Secondary School in Hamilton and coach Jeff Cott (starting at 3:42),


Episode 3 follows up with the team from Sir John A. Macdonald as they get ready for their first game of the season,

High School Coaches Workshop from Athletics Ontario

Thursday, October, 2, 2014

Athletics Ontario has set up a High School Track and Field Coaching Workshop Nov. 7-8, 2014.

Download the PDF Information Flyer by clicking here.

The course will take place at York University's Toronto Track and Field Centre with learning facilitators from Athletics Canada, Athletics Ontario, OFSAA, and the Canadian Sport Institute Ontario (CSIO).

To register please follow this link or contact Sue Wise for more information.


Friday, November 7th @ Toronto Track & Field Centre

5:45 pm—6:00 pm 

6:00 pm—7:00 pm 
Technology in Coaching (CSIO) 
Nutrition for HS Athletes (CSIO) 

7:00 pm—8:00 pm 
Integration of Para Athletes into your program -Kayla Cornale 
LTAD—Sue Wise 

8:00 pm—9:00 pm 
Program planning for HS Coaches 
Tony Sharpe/Patrick Russell 

9:00 pm—11:00 pm 
Coaches Social 

 Saturday, November 8th @ Toronto Track & Field Centre

*coaches will select one event area from the following 

9:00 am—1:00 pm 
1) Jumps (Long Jump, Triple Jump, High Jump) 
2) Throws (Shot, Discus, Javelin, seated throws) 
3) Sprints (Sprint Starts, Hurdles, Relay) 
4) Other (Cross Country, Steeplechase Wheelchair racing) 

1:00 pm—2:00 pm 
Lunch (Provided) 

2:00 pm—3:30 pm 
1) Training for Jumps 
2) Training for Throwers 
3) Training for Sprints and Hurdles 



Friday (only): $50 (includes social) 

Saturday (only): $75 (includes lunch) 

Friday and Saturday: $115 ($105 for AO Members) (includes social, and lunch) 

*max 15-20 per group 

Eating and Exercising

Friday, September, 26, 2014

All students should be eating a healthy breakfast every morning, but what about if you have a morning practice? Should you eat? What should you eat? And how about eating some snacks after school before your team meets on the court or the gym, or when you get home from school after a good team practice? Here's some advice from the Mayo Clinic.org

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar might be low. If you don't eat, you might feel sluggish or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

  • Whole-grain cereals or bread
  • Low-fat milk
  • Juice
  • Bananas
  • Yogurt
  • A waffle or pancake

And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

2. Size matters

Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:

  • Large meals. Eat these at least three to four hours before exercising.
  • Small meals. Eat these two to three hours before exercising.
  • Small snacks. Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy to keep you feeling strong throughout your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs. Good snack options include:

  • Energy bars
  • Bananas or other fresh fruit
  • Yogurt
  • Fruit smoothies
  • Whole-grain bagel or crackers
  • Low-fat granola bars
  • Peanut butter sandwiches

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Good post-workout food choices include:

  • Yogurt and fruit
  • Peanut butter sandwich
  • Low-fat chocolate milk and pretzels
  • Pasta with meatballs
  • Chicken with brown rice

5. Drink up

Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
  • Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Let experience be your guide

Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to walk around the block.

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.


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