Here are some tips on eating and drinking during sports or exercise.
Your child should try to consume 30 to 60 grams of carbohydrate (120 to 140 calories) ever hour. He or she can obtain this amount from either carbohydrate-rich foods and/or sports drinks [1].
An adequate amount of carbohydrates can come from any of the following:
One banana (30 grams of carbohydrate)
One Power Bar (47 grams)
Two gels (about 50 grams)
Four small fig bars (42 grams)
Two large graham crackers (42 grams)
Links:
[1] https://www.momsteam.com/node/280
[2] https://www.momsteam.com/node/277
[3] https://www.momsteam.com/nutrition/sports-nutrition-basics/nutritional-needs-guidelines/carbohydrate-and-calorie-content-of-foods
[4] https://www.momsteam.com/nutrition/healthy-meals-snacks/meals/high-carbohydrate-meals-some-examples
[5] https://www.momsteam.com/nutrition/healthy-meals-snacks/meals/high-carbohydrate-menu-a-sample-breakfast-lunch-and-dinner