Healthy snacks fuel young athletes during game time and rigorous practices. The foods chosen for snack time can boost performance, add energy, and contribute to recovery post-game.
Coaches have a specific role in nutrition for young players. You set the stage for healthy eating habits, and your actions set up access to healthy foods on game day. Get our best ideas for healthy snacks so you can keep your players feeling their best.
4 Ideas for Snack Combinations that Fuel Players
The ideal snack formula is carbohydrates + protein + hydration.
Carbs give quick-digesting energy for immediate fuel during the game. Protein supports muscle strength and recovery. Hydration contributes to overall performance, supports bodily functions, and helps prevent fatigue. Young athletes can enjoy snacks like:
1. Fresh Fruit + Cheese
Fruit is an easy carbohydrate source for athletes and often contributes to hydration and electrolyte balance. Bananas come in an easy single-serve option and offer more carbs than other fruits. Athletes might also like orange slices, grapes, or apples. Pair with string cheese or cheese sticks for a protein boost.
2. Crackers + Yogurt
Whole grain crackers are an excellent carb source. Wheat, oats, rice, or even popcorn can give needed quick energy to players. It’s also a familiar snack for many young players, who might be more picky than older athletes. When it comes to yogurt, choose a low-fat, high-protein option like Greek yogurt for optimal fuel.
3. Pretzels + Hummus
Pretzels plus protein make for a classic snack combination. Hummus is an accessible on-the-go option that typically comes in single-serve containers. If athletes don’t like hummus (it can be a particular texture for young kids), try some peanut butter or trail mix instead. Switch it up depending on what your athletes prefer.
4. Water + Electrolytes
With any snack combination, athletes should have access to plenty of water to rehydrate. Electrolyte drinks make a great pairing for snacks in certain situations, like cross country meets in hot conditions or an all-day tournament involving several hours of exertion.
Related Reading: The Importance of Nutrition for Young Athletes
How to Organize Team Snack Distribution
You might not be the only person who provides snacks for your team. If you enlist the help of parents and community members, communication goes a long way toward helping your athletes. This ensures consistency for athletes and easy collaboration for administration.
For seamless distribution, make sure snack providers know:
- Fueling priorities: Carbs + Protein + Hydration. Seems like a simple formula, but not all parents will know to prioritize these nutrients. Tell snack-providers why these are important for team success. Be sure to note any athlete allergies or dietary restrictions as well.
- Go-to snack ideas: Some parents might share your knowledge and passion for athlete nutrition, while others might simply want to show up and help. Sharing a few team favorites makes it easier to get the support and parent participation you need.
- Team logistics: Just as important as what you fuel your team with is when. Make sure volunteers know details like the dates, times, and locations for practices and games that need snacks. Include the number of players in your communication, too, so that there is enough for everyone.
Every part of team logistics contributes to athlete motivation—snacks included. Learn more about how to keep your athletes motivated and performing at their best.
Uniform Distribution that Fuels Coaches
We have something just as important as athlete snacks: uniform distribution that makes your coaching job easier. The team at gearUP designs custom uniforms, including cross country, and ships them straight to athletes. No more headaches, just simple processes and quality apparel.
See how we gearUP teams.
The information provided on this blog is for general informational purposes only. While we strive to keep the content accurate and up-to-date, we make no representations or warranties regarding the accuracy, completeness, or reliability of the information. Please contact our team for personalized advice regarding your youth sports uniform needs.
