Preparing snacks for your kids is already hard enough and now the idea of having to make snacks to meet your child’s nutrition needs while playing sports can be a doozy. Here are some ingredients that will help fuel your young athlete by mixing it up! Choose your own mix of ingredients by selecting one from each category to create a nutrient- balanced snack suitable for your athlete’s taste buds. Also, do not forget that hydration is key!

Pre-exercise Snack 

Beverages

Coconut water

1% or low-fat milk

Greek yogurt

(with) 

Fruit

Banana

Fresh or freeze-dried strawberries

Fresh or freeze dried apples

Watermelon cubes

Mandarin oranges

Dried apricot

Raisins

(with)

 

Nuts

Almonds

Peanuts

(with)

Carbohydrates

Whole grain or whole wheat crackers

Pita chips

Granola

(or)

Vegetable

Spinach (for a smoothie)

(with/or)

Miscellaneous

Honey

Dark chocolate chips

Example Snack Option: Fruit smoothie– 1 ¼  cup coconut water, ½ banana, 5 fresh strawberries, 1/2 cup spinach; side of 2 tbsp of almonds 

Example Snack Option: Homemade trail mix – ½ cup freeze dried strawberries, 1 cup broken pita chips, 3 tbsp dried apricot, 3 tbsp peanuts, 3 tbsp almonds, ¼ cup dark chocolate chips; side of 1 cup of 1% (low-fat) milk

Post-exercise Snack 

Beverages

Coconut water

1% or low-fat milk

Greek yogurt

(with) 

Fruit

Banana

Fresh or freeze-dried strawberries

Fresh or freeze dried apples

Watermelon cubes

Mandarin oranges

Raisins

(with)

Protein

Peanut butter

Hard Boiled eggs

Turkey slices (maximum of 3 slices)

Thin slices of mozzarella or parmesan cheese

Cottage cheese

(or)

Nuts

Almonds

Peanuts

(or)

Carbohydrates

Whole grain or whole wheat crackers

Pita chips

Granola

(or)

Seeds

Sunflower seeds

Ground chia seeds (for smoothies)

(or)

Miscellaneous

Honey

Dark chocolate chips

Example Snack Option: Side of 1 cup coconut water, 3 tbsp peanut butter dolloped on ½ apple slices, 4 thinly sliced mozzarella on 4 whole grain crackers