Lesson Plan
What’s Your Fitness Fuel?
Students will identify how carbohydrates, proteins, and fats provide energy during exercise and apply this knowledge to design a balanced meal that fuels peak performance.
Understanding nutrition’s role in physical fitness empowers students to make healthy food choices that enhance energy levels, support growth, and improve exercise performance.
Audience
7th Grade Students
Time
30 minutes
Approach
Interactive discussion, collaborative analysis, and individual meal planning.
Materials
Fuel for the Finish Line Worksheet, Whiteboard or Chart Paper, Markers, and Pencils
Prep
Prepare Materials
10 minutes
- Print one copy of Fuel for the Finish Line Worksheet per student.
- Set up whiteboard or chart paper and gather markers.
- Review key macronutrient concepts and example meals.
- Prepare a verbal list of sample meals for group analysis.
Step 1
Introduction
5 minutes
- Write lesson title on board and ask students what they ate today.
- Introduce carbohydrates, proteins, and fats and note their energy roles.
- List each macronutrient with a one-sentence definition.
Step 2
Collaborative Meal Analysis
10 minutes
- Divide class into groups of 3–4 students.
- Provide each group a sample meal description (e.g., turkey sandwich, fruit smoothie).
- Ask groups to identify which macronutrients are most prominent and how they fuel exercise.
- Have groups record their findings on the whiteboard or chart paper.
Step 3
Worksheet Activity
10 minutes
- Distribute Fuel for the Finish Line Worksheet.
- Students individually plan a balanced pre-exercise meal.
- They list foods, categorize each by macronutrient, and explain the energy benefit.
Step 4
Share and Reflect
5 minutes
- Invite volunteers to share their meal plans and reasoning.
- Discuss how different foods affect energy levels during exercise.
- Summarize key takeaways on the whiteboard to reinforce learning.
Worksheet
Fuel for the Finish Line
Name: ______________________ Date: ____________
1. Pre-Exercise Snack Brainstorm
List three foods you like to eat before exercising.
- ___________________________
- ___________________________
- ___________________________
2. Identify Macronutrients
For each food above, write its main macronutrient and explain how it provides energy.
Food 1: _____________________
- Main Macronutrient (Carb/Protein/Fat): ____________
- How this macronutrient fuels exercise:
Food 2: _____________________
- Main Macronutrient (Carb/Protein/Fat): ____________
- How this macronutrient fuels exercise:
Food 3: _____________________
- Main Macronutrient (Carb/Protein/Fat): ____________
- How this macronutrient fuels exercise:
3. Plan Your Pre-Exercise Meal
Using what you learned, create a balanced meal. Include at least one carbohydrate, one protein, and one healthy fat. List each food, its macronutrient category, and why you chose it.
| Food Item | Macronutrient Category | Reason for Choosing It (Energy Benefit) |
|---|---|---|
| 1. __________________ | ____________________ | _________________________________ |
| 2. __________________ | ____________________ | _________________________________ |
| 3. __________________ | ____________________ | _________________________________ |
(Optional) Total calories of your meal: _______ calories
4. Reflection
Answer the following questions in complete sentences.
-
How will this meal help maintain your energy during exercise?
-
Which macronutrient do you think is most important for short bursts of activity, and why?
-
Which macronutrient supports muscle recovery after your workout, and why?
Answer Key
Fuel Worksheet Answer Key
Use this key to review student responses. Answers may vary; these examples illustrate correct reasoning and inclusion of carbohydrates, proteins, and healthy fats.
1. Pre-Exercise Snack Brainstorm
Example Answers:
- Banana
- Greek yogurt
- Handful of almonds
Teacher Notes:
- Any familiar pre-exercise foods are acceptable.
- Look for student choices that can be linked to at least one macronutrient.
2. Identify Macronutrients
Food 1: Banana
- Main Macronutrient: Carbohydrate
- How it fuels exercise:
• Bananas are rich in simple carbs (sugars) that break down quickly into glucose, providing fast energy for muscles during activity.
Food 2: Greek Yogurt
- Main Macronutrient: Protein
- How it fuels exercise:
• Protein supplies amino acids that help maintain and repair muscles, ensuring they’re ready to work and recover after exercise.
Food 3: Almonds
- Main Macronutrient: Fat
- How it fuels exercise:
• Healthy fats provide a concentrated energy source and slow digestion, offering sustained fuel over longer workouts.
Teacher Notes:
- Students might list mixed foods; accept the predominant macronutrient.
- Look for clear connections between the nutrient and its energy role.
3. Plan Your Pre-Exercise Meal
Students should include at least one carbohydrate, one protein, and one healthy fat. Sample balanced meal:
| Food Item | Macronutrient Category | Reason for Choosing It (Energy Benefit) |
|---|---|---|
| 1. Whole wheat toast | Carbohydrate | Provides complex carbs for steady glucose release and sustained energy. |
| 2. Scrambled eggs | Protein | Supplies amino acids to support muscle strength and prevent fatigue. |
| 3. Sliced avocado | Healthy Fat | Offers monounsaturated fats that slow carb absorption and keep energy levels stable. |
(Optional) Total calories: ~350 calories (varies by portion size)
Teacher Notes:
- Accept any meal that clearly balances the three macronutrients.
- Check that student explanations link each nutrient to an energy outcome (quick energy, endurance, muscle support).
4. Reflection
-
How will this meal help maintain your energy during exercise?
Sample Answer: This meal combines quick-digesting carbs from toast for immediate energy, protein from eggs to sustain muscle function, and healthy fats from avocado to prolong energy release. Together, they help me avoid energy crashes. -
Which macronutrient do you think is most important for short bursts of activity, and why?
Sample Answer: Carbohydrates are most important for short bursts because they break down quickly into glucose, the body’s preferred fuel for high-intensity movements like sprinting or jumping. -
Which macronutrient supports muscle recovery after your workout, and why?
Sample Answer: Protein supports muscle recovery by providing amino acids that rebuild and repair muscle fibers damaged during exercise, reducing soreness and improving strength.
Teacher Notes:
- Look for complete sentences and clear, science-based reasoning.
- Accept a range of valid explanations showing understanding of nutrient roles.