The composition of a pre-event meal has been shown to influence the performance during athletic events that require a high level of endurance in adults. In this study we compared the effect of two pre-event snacks (one including sun-dried raisins) on activity levels during a soccer match and blood levels of glucose (blood sugar), insulin and lactic acid following the match.

Fourteen boys and girls, 10-12 years, and experienced soccer players, consumed one of two snacks of equal energy content (350 kcal) one hour prior to the a soccer match. One snack consisted of a bagel with 12 oz lemonade drink and was high in carbohydrates and contained negligible protein or fat. The other comprised 56g of sun-dried raisins (2 oz) of and 31g (1 oz) of dry roasted, unsalted peanuts and had moderate carbohydrates, some fat and protein. The players’ blood samples were collected before they consumed the snack and immediately after the soccer match.

When the players ate the raisin/peanut snack, blood insulin level dropped and their blood sugar rose less compared to when they had the bagel/lemonade snack. The lower blood sugar and insulin levels after the raisin/peanut snack signifies a more steady, sustained fuel supply to the muscle, not an initial spike followed by a drop, often seen with snacks high in carbohydrate/sugar only. Lower insulin levels are advantageous because high levels of circulating insulin can promote the laying down of fat and may lead to insulin resistance, a concern among US children today, where rates of obesity and type 2 diabetes are increasing.

The results of this study suggest that every effort should be made to promote snacks, such as the raisin and nut combinations, that supply steady fuel levels and maintain low levels of circulating insulin for children’s activities. Such snacks are good not only for the optimal performance of the activity but may also be useful in preventing obesity and type 2 diabetes, so pervasive among America’s youth.

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Haskell W, Spiller GA, Bolen K, Miller B, Myll J. The effects of two pre-event snacks in young soccer players playing a soccer match. Medicine and Science in Sports and Exercise 34: 5234, 2002.