5 Easy Post-Game Snacks for Youth Sports

Did you know that NFL teams have professional sport dieticians that plan every meal for the team and staff? The keys to a post-game snack are nutrients to help recovery such as protein and carbohydrates. Some NFL players like trail mix, some like gummy bears, but of all the snacks out there, the league favorite might surprise you- the NFL consumes 80,000 Uncrustables a year!

The peanut butter provides protein while the simple carbs and sugar from bread and jelly are a quick source of energy for players burning upwards of 3,000 calories a day. Peanut butter and jelly is a great snack for athletes of all sizes, making Uncrustables an easy win for those on the go, and those feeding thousands of large athletes.

If it’s your turn to bring snacks for your child’s youth sports team, here are some great ideas based on what the pros are snacking on!

5 Snack Ideas for Youth Sports Parents

1. Trail Mix

It may seem small, but trail mix is a great way to mix in different nutrients for a post-game snack. It has sugar for restoring energy, salt for electrolytes, and protein for muscle recovery. Many use pretzels, M&M’s or pieces of dark chocolate, raisins, and nuts such as almonds or pistachios. For those that may have nut allergies, you can replace nuts with chickpeas, dry cereal, or the “Chex” from Chex Mix.

2. Mini Sandwiches

Sandwiches are a great snack to refuel youth athletes after a game. You can make full sandwiches, mini sandwiches, or wraps. Different options include:

• • Turkey and Cheese
  • Ham and Cheese
  • Banana and Peanut Butter
  • Turkey and Avocado
  • Bagels and cream cheese or a bagel ham and cheese for early morning games

Sandwiches are versatile, include protein and carbs, and easy to take on the go. Not a big fan of bread? You can roll the meat and cheese into a “roll-up” style snack.

3. Fruit and Veggies

These are always a nutritious and quick snack for kids! Apples, bananas, oranges/clementines, and grapes can be good for a healthy source of natural sugar. Pair these with veggies such as carrots and celery sticks. You can add dips like hummus or yogurt, or a salty snack like pretzels or popcorn, to make it more enticing for kids.

4. Cheese and Crackers

This is a quick, easy, and desirable snack for youth sports! The cheese provides protein, and the crackers provide carbs for energy. You can give kids a variety of options with these foods, and you can choose cheese sticks instead of slices for easy travel. This is a great option for parents that don’t have a lot of extra time.

5. Chocolate Milk

This one always shocks parents. Chocolate milk is another tool professional sport dieticians use to help refuel athletes of all sizes. Milk provides essential nutrients such as calcium, Vitamin D, and Vitamin B12 to help youth sports teams recover. Plus, kids love the taste of chocolate milk! Be sure to stick to an 8-ounce serving or less as too much milk after a lot of activity can be rough on the digestive system.

Hydration Tips for Youth Athletes

Don’t forget to hydrate with your post-game snacks! Water is number one. Make sure your youth sport athletes have water during and after the game. If your child is playing for a longer period or at a higher level of competition, be sure to have electrolyte drinks on hand as well. There are tons of options out there, but Gatorade or Pedialyte usually does the trick unless you’ve found something else that works better for your family. Just be sure to pay attention to serving sizes, especially for smaller athletes.

 

No matter which snack you choose, the key is to provide a balance of protein, carbohydrates, and hydration to help young athletes recover and refuel. These simple yet effective post-game snacks will keep your youth sports star healthy and ready for the next activity! If you’d like to learn more about the nutritional science of fueling youth sports athletes, the American College of Sports Medicine has a great resource for parents.