Great Snack Ideas for Young Athletes

Whether it’s during half time, before or after the match, snacks are an important part of keeping a young athlete’s strength up. There are many snacks that a young athlete can eat that work to improve the health of the body. Empty snacks such as candy, chips, cookies, and cakes provide no value to any athlete, young or old.  They are full of sugar and useless calories that deplete the body of what it needs to perform at its optimum level. 

 

Pre Game Snack Choices

Before a match, the best snacks your young athlete can consume will contain healthy carbs. This is where the body will gain its energy to get through the game without dips or fluctuations.   If the match is 60 minutes or less, snacks such as crackers and even small amounts of pasta are best.  If your match is a long one, then be sure to add protein to the snack which will sustain energy and slow digestion.  Turkey and lowfat yogurt are both good choices to add to a few crackers.  Here are some other good choices for pre-game snacks to ready the body for the demands of the match.

·       Brown rice

·       Low sugar cereals

·       Plain popcorn

·       Cheese or yogurt

·       Turkey, tofu or chicken

Halftime Snack Choices to Refuel

One of the biggest things to focus on during half time is getting plenty of water.  Becoming dehydrated can cause serious problems and even make it to where the athlete can’t make it through the rest of the match.  In addition to drinking plenty of water, it is a good idea to fuel the body with some appropriate halftime snacks.  If your child has been sweating a lot and it is hot out, sports drinks are another alternative to getting properly rehydrated.

The best choice for half time snacks is going to be fruit.  Most people like it, and it’s easy to eat. In addition, it is not hard to digest and will add to the hydration they are getting from the water/sports drinks they are drinking. Some good choices for half time fruits are:

·       Apple juice soaked in orange juice to avoid browning

·       Bananas, sliced in half

·       Orange slices

·       Grapes

·       Melon cut into chunks

After the Game Snacks to Speed Recovery

Carbs and proteins help the body repair and recover after an intense physical demand of some kind, like a match.  Right after the game, be sure that the child has a small protein and carb snack within 30 minutes and then a full meal within two hours of the game’s end. 

Don’t forget to continue rehydrating through sports drinks and water to replenish all the water lost during the match.  Directly after the game, some great choices for post game snacks are:

·       Lowfat granola bars

·       Trail mix

·       String cheese

·       Peanut butter and crackers

·       Vanilla yogurt and apple slices

·       Pretzels

Whatever you choose for that post game snack should contain protein AND carbs and not be overly heavy in nature.  When it’s time to take the child for their after game meal, try to ensure that it contains protein, vegetables and healthy carbs.  As tempting as it can be sometimes, this is not the time to indulge in a trip to the nearest fast food burger place. Snacks are a great way to ensure the health of your athlete. Make the right choices that will continue to prime them for optimum performance throughout their lives.