October 19, 2023

The secret to keeping young athletes fuelled up is having awesome snacks on hand. Life is busy for school-aged kids in sports. Running from school to practice means little time in the kitchen to prepare a nutritious snack.


What are Good Snacks for Kids After Sports?

After all the running, jumping or spinning, your kid is hungry after sport. You know as a parent, they're going to want something to eat. Some of the best snacks for kids after sports are those that offer them nutrients to refuel their body and help it rebuild. Snacks with proteins, carbs and good fats can help. Below is a list of easy to make, portable, kid-friendly snacks for after sports.


What are Good Snacks for Kids Before Sports?

The best snacks for kids to enjoy before their sport is one that is nourishing, satisfying and not difficult to digest. Fruit is one of the best choices - it's tasty, hydrating and filled with fast energy. Avoid foods that are overly processed, or contain a lot of added sugar as these provide short term fuel that can leave your kid feeling burnt out before their sporting event is over. Also worth avoiding before sports, are high-fat foods which can make your kid feel sluggish.


Busy parents, I've got you covered!


You'll love these easy, kid-friendly snacks for sports that are both delicious and nutritious:


10 Good Snacks for Sports: Kid-Friendly Munchies

Fuel up! This list of kid-friendly snacks are perfect for before or after  sport:


1. Greek Yogurt Parfait:

In a container with a lid, layer Greek yogurt with berries (and a touch honey or maple syrup if it's plain yogurt) for a tasty, nutrient-rich protein and antioxidant punch your kid can eat before sport or after sport. Don't forget the spoon for this car friendly sport snack!

2. Peanut Butter and Banana Sandwich:

One of the best-loved kid snacks is a peanut butter sandwich. Add some fruit for a more powerful nutritional kid for your sport kid. If your child doesn't love banana in the sandwich, offer the banana on the side. Or, any fruit they love. Use whatever form of whole grain bread your kid "tolerates", and spread on peanut butter for a winning combo of carbs, protein, and good fats. Be sure to wash hands and faces - be careful in case there are nut allergies on the team.

3. Veggie Sticks and Dip:

Carrots, celery, cucumber and bell peppers sticks hold up well for hours, meaning you can make this sport snack a day before. Add in some dip, such as protein-rich hummus and your kids will be saying, "Dip! Dip! Hooray!" (It's like a party in your mouth, that's full of fiber and protein to fuel your kid athletes).

4.  Trail Mix:

Go on and mix things up! Get your little athlete involved in choosing some nuts, dried fruits, seeds, and a sprinkle of little chocolatey things to create a tasty and energizing snack for sport.

5. Cheese and Whole-Grain Crackers:

The math is simple on this sport snack. Cheese + crackers = a crunchy combo of calcium, protein, and carbs. Perfect fuel for your little athlete.

6. Homemade Smoothies:

Grab a cup with a lid and straw to turn this nutritious sport snack into an on-the-go solution for busy parents. Blend yogurt, and your kiddo's favourite fruits for a delicious and nutrient-packed snack.

You'll love this other blog: Best Smoothie Ingredients.

Sign up for the enewsletter to get my Guide to Smoothies - that's filled with kid-friendly recipes.

7. Apple Slices with Almond Butter:

Apples bring the carbs and fiber, while almond butter adds protein and healthy fats. If your kid isn't a fan of almond butter, go with peanut butter. 


8. Energy Balls:

Roll an energy ball at your little athlete. Packed with protein, carbs and good fats - all the things your young athlete should eat to perform their best

Need a recipe? Here's our families favourite: Rollin' in Energy Balls.


9. Hard-Boiled Eggs:

It's not hard to crack the logic behind this kid-friendly sport snack. Full of protein, portable, and perfect for a quick snack, hard-boiled eggs are an EGGcellent idea. Pair this protein source with your kid's favourite portable plant (fruit, berries or vegetables) for a more nutritionally complete fuel-up!


10. Oatmeal Breakfast Cookies:

Bake homemade oatmeal cookies with whole grains, dried fruits, and a dash of honey – a treat that's both tasty and nutritious.

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