Between practices, games, and weekend tournaments, youth sports are a regular part of our family’s routine. As a registered dietitian and mom of two little athletes, ages 7 and 9, I put a good amount of thought into what my kids eat before and after they play.
I’ve learned that fueling young athletes doesn’t have to be complicated or perfect. My philosophy is simple: What kids eat should support their activity, help them recover, and help them build healthy habits that last beyond the field.
I match the snack to the activity
A 45-minute recreational game and a two-hour strenuous practice put different demands on a child’s body, so their refueling needs should reflect that.
For a shorter, less intense activity, particularly when a regular meal is coming soon, my kids might just need water and something simple like a banana, a clementine, or pretzels if they’re hungry. But after a longer, more physically demanding practice, I put more emphasis on replacing energy they’ve used and supporting recovery.
Carbohydrates can help with replenishing energy, and protein supports muscle repair and growth. Together, they can help kids recover and prepare for their next practice or game. It’s about giving kids what their bodies need.
One thing I wish more parents understood is that post-game nutrition isn’t just about satisfying hunger. It’s about helping kids recover without treating every practice like an endurance event, or teaching them that food is something they need to earn through exercise. After all, it’s not Halloween after every game!
Here’s what I pack for them
I try to keep our sports snacks practical because, like most parents, I’m juggling busy schedules and don’t have time to prepare elaborate meals between activities.
Some of my go-to sports snacks:
- Clementines, watermelon, bananas, or berries: All of these fruits are easy sources of carbs that also provide nutrients and hydration.
- Pretzels or whole-grain crackers: These are convenient carbs that provide energy before or after games.
- Greek yogurt with fruit: This classic combo packs protein and carbs, and is especially useful after practices or games.
- Cheese and crackers: An easy pairing of carbohydrates and some protein for recovery.
- Peanut butter and jelly sandwiches: Sandwiches are a more substantial option when practices run long, or a meal isn’t coming soon.
- GoGo squeeZ pouches: A convenient, portable carb source. I sometimes choose versions with added electrolytes for longer, sweatier activities in the Florida heat.
- Freeze-dried fruit or snack bars: These are all easy options to keep in a sports bag. For bars, I like options such as Z bars or other protein-containing bars, generally aiming for 6 grams or less of added sugar.
I don’t expect every snack to be perfectly balanced, and I definitely don’t avoid sugar altogether. I just try to make choices that reflect how much activity my kids have done, what they ate before, and when their next meal will be.
I also always make sure my kids have water available before, during, and after sports. For most shorter activities, water is sufficient. Longer, more intense exercise, particularly in the Florida heat, where we live, may sometimes warrant some additional carbohydrates and electrolytes, but not all the time.
I’m looking at the bigger picture
As a dietitian, I want my kids to understand what food can do for their bodies. Food provides the energy to run, compete, concentrate, and recover, while helping build healthy habits for a lifetime.
Ultimately, my goal isn’t to raise kids who eat perfectly. I don’t even do that. It’s to raise healthy, active kids who understand how to fuel their bodies while still enjoying their sports and their childhood.
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