BEST SNACKS FOR YOUTH ATHLETES
Snacks with Sustenance for Kids and Teens
If you’re raising active kids, you already know the drill: they’re always hungry. Between school, sports practices, and growth spurts, it can feel like your pantry can’t keep up.
But here’s the good news: smart snacking doesn’t have to mean obsessing over protein powders or expensive bars. The key is choosing real, nourishing snacks that fuel your child’s body, support recovery, and keep them satisfied longer than a handful of pretzels ever could.
Learn more about nutrition for kids, teens and youth athletes in my previous blogs:
- Healthy Tips for Active Kids. It’s Not About the Vegetables.
- Healthy Oatmeal Chocolate Chip Cookies for Kids
- Meal Prep Tips for Busy Families
Why Snacks Matter for Young Athletes
Typical “kid snacks” — crackers, fruit snacks, cheesy puffs, popcorn — aren’t “bad”, but they don’t go far in fueling a growing athlete. They’re low in calories and nutrients, which means your kid will be back in the kitchen 15 minutes later, still hungry (and maybe a little hangry).
Smart snacks, on the other hand:
- Provide steady energy for school, sports, and play.
- Support growth, strong bones, and muscle recovery.
- Help prevent sugar crashes and junk food cravings.
- End the “I’m hungry, Mom!” right before bedtime.
The Snack Formula: Pair It Up
Here’s the secret: don’t just hand over 100-calorie snack packs. Pair those crunchy kid-fave foods with protein and healthy fats for lasting energy. Think of it as the snack equation:
- Crackers + cheese
- Apple slices + natural peanut butter
- Popcorn or chips + fruit smoothie (made with frozen fruit, yogurt, nut butter, pumpkin seeds)
- Pretzels + trail mix (nuts, seeds, dried fruit, chocolate chips)
- Cereal (low sugar, natural brand) + whole milk
- Fruit bar + sliced hard-boiled egg
- Chocolate chips + Greek yogurt or Smoothie Bowl (photo below)
- And of course Superhero Muffins! (balanced energy in one little muffin)
This way, kids still get the foods they love, but with the nourishment their bodies actually need. Thankfully, the natural foods snack category is growing and these days you can find many healthier options that have ingredient lists you can actually pronounce.
When it comes to feeding kids you want to stay away from the ultra-processed foods with added fillers, sugars and flavorings. More on this in my next blog!
Stock-up to Save Time
With a well-stocked pantry and fridge, you’ll always have the makings of balanced snacks that keep kids fueled between meals.
Raising young athletes is a balancing act, but snacks don’t have to be complicated. With a little planning, you can keep your kids fueled, focused, and ready to thrive.
In my next blog, I'll share my Costco Snack Shopping Guide. Sign up for our newsletter to receive new recipes and blogs straight to your inbox.
