Lesson Plan
Fuel for Performance Guide
Students will learn how to choose nutritious snacks and properly hydrate to enhance their workout performance through engaging activities and discussions.
Understanding how food and fluids fuel the body helps students develop healthy habits, improve energy levels, and maximize exercise benefits.
Audience
8th Grade
Time
35 minutes
Approach
Interactive slides, hands-on activity, group discussion.
Prep
Teacher Preparation
10 minutes
- Review the Snack & Sip Smarts Slide Deck to familiarize yourself with the key concepts and flow.
- Print enough copies of the Nutrition Label Detective Activity Sheet for each student.
- Prepare the Hydration Hacks Discussion Prompts handout or have digital access ready.
- Set up the projector or screen for the slide deck and ensure water bottles or cups are available for demonstration.
- Arrange seating to facilitate pair work and group discussion.
Step 1
Warm-Up
5 minutes
- Welcome students and briefly discuss recent physical activities they’ve tried.
- Ask volunteers to share their go-to snacks and drinks before or after exercise to prime interest.
Step 2
Slide Deck Presentation
10 minutes
- Present the Snack & Sip Smarts Slide Deck, covering:
- How carbohydrates, protein, and fats fuel workouts.
- Examples of balanced snacks for pre- and post-exercise.
- The importance of timing snacks around activity.
- Highlight key hydration benefits before, during, and after workouts.
Step 3
Nutrition Label Detective Activity
10 minutes
- Distribute the Nutrition Label Detective Activity Sheet.
- In pairs, have students analyze two snack labels to identify:
- Total calories, carbohydrates, protein, and sugar content.
- Which snack provides the best balance for sustained energy.
- Reconvene and invite pairs to share their conclusions and reasoning.
Step 4
Hydration Hacks Discussion
7 minutes
- Use the Hydration Hacks Discussion Prompts to guide conversation on:
- Recognizing signs of dehydration and its impact on performance.
- Practical strategies for staying hydrated during workouts.
- Creative, healthy ways to add flavor to water (e.g., fruit infusions).
- Encourage students to contribute personal tips or recipes.
Step 5
Cool-Down & Wrap-Up
3 minutes
- Summarize the session’s main takeaways on nutrition and hydration.
- Ask each student to commit to one specific change in their snack or hydration habit this week.
- Collect the activity sheets and thank students for their participation.
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Slide Deck
Snack & Sip Smarts
Fuel Your Workout with Smart Snacks & Hydration
8th Grade | Tier 2 Small-Group Session
Welcome students and introduce the session. Use this slide to set expectations and gauge prior knowledge: ask “What snacks or drinks do you grab before or after exercise?”
Session Objectives
• Understand how carbohydrates, protein, and fats fuel workouts
• Identify balanced snack options
• Learn optimal snack timing around exercise
• Discover hydration strategies to boost performance
Read the objectives aloud and explain how each ties into their upcoming activities.
Why Fuel Matters
• Provides energy for muscles and the brain
• Improves endurance, strength, and focus
• Supports recovery and reduces injury risk
Explain that food and drink are more than just “eat” and “drink”—they power muscles, aid recovery, and keep the body running.
Carbohydrates: Your Main Fuel
• Quick energy source for workouts
• Choose whole grains and fruits
• Examples: oatmeal, bananas, whole-wheat toast
Discuss how carbs break down into glucose for quick energy. Ask for examples of carb-rich foods they know.
Protein: Build & Repair
• Rebuilds muscle fibers after exercise
• Include lean meats, dairy, beans
• Examples: Greek yogurt, turkey slices, protein shake
Highlight protein’s role in muscle repair. Invite students to share their favorite protein foods.
Healthy Fats: Sustained Energy
• Long-lasting fuel source
• Choose nuts, seeds, avocados
• Examples: almond butter, trail mix, avocado toast
Explain that healthy fats provide sustained energy and support vitamin absorption.
Balanced Snack Examples
• Banana + peanut butter (carbs + protein + healthy fat)
• Hummus & veggie sticks
• Trail mix with nuts and dried fruit
Show how combining macros creates balanced snacks. Encourage students to brainstorm other combos.
Snack Timing Tips
• 1–2 hours before exercise: moderate carb + protein
• Within 30 minutes after: focus on protein + carbs
• Stay consistent on training days
Guide students on when to snack for best performance and recovery.
Hydration 101
• Water regulates body temperature and blood flow
• Supports muscle function and nutrient transport
• Dehydration can cause fatigue and cramps
Introduce hydration’s critical role. Ask: “How do you know when you’re dehydrated?”
Hydration Hacks
• Sip water before, during, and after workouts
• Infuse with fruit (lemon, berries, cucumber)
• Use sports drinks for sessions >60 minutes
Share practical hydration ideas. Demo adding fruit slices to water if possible.
Ready to Put It to the Test?
• Grab the Nutrition Label Detective Activity Sheet
• Analyze snack labels in pairs for calories, macros, sugar
• Then use Hydration Hacks Discussion Prompts to share tips
Transition into the hands-on portion. Explain how to use each resource.
Activity
Nutrition Label Detective Activity Sheet
Instructions: Work with a partner to examine the two snack nutrition labels below. Answer the guided questions to determine which snack offers the best balance of nutrients for sustained energy during exercise.
Snack Label A
| Nutrient | Amount per serving |
|---|---|
| Calories | 200 kcal |
| Carbohydrates | 35 g |
| Protein | 5 g |
| Total Fat | 6 g |
| Sugar | 10 g |
Snack Label B
| Nutrient | Amount per serving |
|---|---|
| Calories | 180 kcal |
| Carbohydrates | 20 g |
| Protein | 10 g |
| Total Fat | 8 g |
| Sugar | 5 g |
Guided Questions
- List each snack’s macronutrients (calories, carbs, protein, fat, sugar).
- Snack A: ________________________________________________________
- Snack B: ________________________________________________________
- Snack A: ________________________________________________________
- Which snack has more protein? Which has more carbohydrates? Which has less sugar?
- More protein: _________________________________________________
- More carbohydrates: ___________________________________________
- Less sugar: _________________________________________________
- More protein: _________________________________________________
- If you needed a quick energy boost right before exercise, which snack would you choose? Explain why.
- If you needed to recover and build muscle after exercise, which snack would you choose? Explain why.
- Based on your analysis, which snack provides a better balance of nutrients for sustained workout performance? Support your answer with data from the labels.
- Suggest one way to improve your chosen snack (e.g., add fruit, swap ingredients) to make it even more balanced.
Discussion
Hydration Hacks Discussion Prompts
Objective: Explore how proper hydration supports exercise performance and discover creative ways to stay hydrated.
Instructions: In small groups, discuss each question. Use the guiding bullet points to deepen your conversation. Be ready to share your top tips with the class.
1. Spotting Dehydration
- What are common signs and symptoms of dehydration? (e.g., thirst, dry mouth, headache)
- How might even mild dehydration impact your workout (energy, focus, cramps)?
2. Hydration Strategies
- What practical tips can you use to stay hydrated:
• Before exercise?
• During exercise?
• After exercise? - How much water should you aim to drink at each stage? Why does timing matter?
3. Flavorful Hydration Ideas
- What natural ingredients can you add to water for taste without extra sugars? (e.g., cucumber, berries, mint)
- How would you prepare a simple fruit-infused water recipe? Share your favorite combo.
4. Water vs. Sports Drinks
- When is a sports drink more useful than plain water? (Consider workouts >60 minutes, high sweat rates)
- What should you watch out for in sports drinks? (e.g., sugar content, artificial ingredients)
5. Building a Hydration Habit
- How can you remind yourself to drink enough each day? (strategies like setting alarms, carrying a bottle)
- What obstacles might get in the way of staying hydrated, and how can you overcome them?
Wrap-Up: As a group, choose your top three hydration hacks to share with the class.