So, Fran, what advice would you give to parents and their kids themselves in terms of ensuring they're, you know, energised, hydrated appropriately and ready to train efficiently in the evening?

Yeah, great question.

And if you get it right, then the session is much more enjoyable for the kid and for the coach as well.

So as Kate just said.

So what you have and when depends on kind of what time the training is.

So if the training, say it was at six o'clock, and you got home from school at half three, then you've got the opportunity to have what we call a mini meal.

So something a little bit more substantial that will keep them going and set them up well for that session.

But as a parent and as a coach, how do you find that happy balance to allow them to be kids, but give them good advice for effective nutrition along the way as well?

that's quite an interesting concept that actually we're sort of passing on the rules that we grew up with and it just goes generation to generation but maybe we can see it in a different way and maybe that's a healthier way like how many people do we know I know loads from my generation who've got hang-ups about food that sort of you will stay at the table and eat until you finish I used to stuff stuff in my blazer pocket at school because I was so it was so horrible and our portions were too big I didn't like it

and I think that whole thing I think that's the thing is like it's we can question what information we're getting.

And that is whether that's from our parents or also what we see online is, is that person telling me that and it's benefiting me? And if it's not, then it's a chance to say, no, it's not going to work for me.

So with your daughter, for example, because we know active kids, their appetite varies massively and some people can eat huge amounts and others just don't have those same hunger cues and so what you would do with one child will be different from what you do with another so that kind of little and often and that kind of grazing with small appetites is good so like bedtime snacks are really great so like a bowl of cereal before bed would be a really good thing or you could do a smoothie and add peanut butter in because you want I guess for your daughter You want to maximize the amount of energy in the same volume of food.

So go full fat milk, not semi-skimmed.

Use oil liberally when you're like putting on vegetable, you know, putting on top of vegetables or butter.

Add peanut butter where you can, you know, those things.

Yeah,