Tasty and Nutritious Snacks to Fuel your Kids’ Summer Sports

Nicola, as one of Sanitarium’s Accredited Practising Dietitians, what are the most important nutrients for kids who play sports?  

The main priorities for active kids are carbohydrates and protein. These nutrients are vital for energy, muscle repair, and growth. Protein helps with muscle recovery and overall development, while carbohydrates provide the energy kids need to sustain physical activity. Active kids also need a well-balanced diet to support their growth, not just their athletic performance.  

Most kids already meet their protein needs but it's important to spread their protein intake throughout the day—think legumes, nuts, tofu, dairy/fortified non-dairy alternatives, and whole foods. For carbs, you want to focus on healthy, complex carbs like whole grains spread throughout the day, and simpler carbs like fruit or toast for quick energy just before exercise and during longer sessions. As a general rule, most kids don't need to consume extra carbs during exercise if it’s under 75 minutes, but for longer sessions, refuelling is important.  

Are there specific snacks you recommend before exercise to keep kids fuelled?  

Yes! When it comes to snacks before exercise, the key is providing nourishing carbohydrates that will give kids sustained energy. Ideally, they should eat these about 1.5 to 2 hours before their sports activity. This gives their bodies time to digest and absorb the nutrients.  

As a dietitian, what are some great options you’d recommend?  

Here are some great options:  

• Weet-Bix: A classic breakfast cereal that provides a great source of wholegrains. Pair it with a plant-based milk like So Good for added nutrients. Or try it in a smoothie which is a great option if you need something on-the-go.  

• Grainy sandwiches or toast: Whole grain bread with a source of protein like peanut butter, ricotta cheese or egg, and to make it a veggie-packed spread include fillings like avocado and tomato for a balanced, energy-boosting snack.  

• Baked beans: High in both carbs and protein, baked beans on whole grain toast are an excellent snack that will fuel kids for longer activities.  

• Muesli bars: Homemade muesli bars like these Weet-Bix Energy Bars are perfect for pre-sport snacking, combining whole oats, nuts, and a little honey for a delicious, sustaining treat.   

• Homemade muffins: Muffins, like this berry version, made with whole wheat flour, are another tasty and nutritious option that provide a healthy mix of carbohydrates and fibre.   

What snacks help keep kids energised during long games or training?   

For longer activities, especially those that last more than 75 minutes, it's important to have quick-digesting simple carbohydrates that provide immediate energy without causing stomach discomfort. We call these “performance carbs,” as they fuel the body quickly and are easy on the digestive system. “Performance carbs” can also be consumed just before training for a quick burst of energy, particularly for an energy top-up or if it had been a long time since the last meal or snack (i.e. > 1.5-2 hours). 

My favourite quick and easy options for kids are:  

• White bread sandwich or rice cakes with jam, honey, or banana: Easy-to-digest carbs for quick energy.  

• Raisin toast: A tasty, fuelling snack.  

• Dried fruits: A small handful of dried apricots or a couple of Medjool dates for concentrated energy.  

• Fresh fruit: Bananas, apples, or oranges are nutrient rich and portable.  

• Fruit puree or juice: Convenient options for refuelling on-the-go.  

What are the best snacks for after sport to help with recovery?  

After sport, it's important to refill their energy stores and support muscle repair with a mix of protein and carbs.   

Good options include:  

• Greek yoghurt with fruit: High in protein and easy-to-digest carbs.  

• Smoothies: Blended fruit with plant-based milk or yoghurt or nuts for recovery and hydration.  

• Whole grain crackers with cheese: A simple, savoury snack with protein and carbs.  

How important is hydration for active kids, and what are your top hydration tips?  

Hydration is extremely important for kids who play sports, especially in hot or humid conditions. Thirst isn’t always a reliable signal for kids, so it’s crucial to encourage them to drink before, during, and after exercise.  

For longer activities, adding a bit of flavour to water (like a squeeze of lemon or lime), can help kids drink more and replenish fluid levels. Staying hydrated can also help avoid fatigue and cramps.   

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How else can parents and coaches help encourage good eating habits for young athletes?  

As a dietitian I think it’s important to educate kids on the value of a healthy, balanced diet to support both sport performance and overall well-being. Aspiring young athletes should also receive specific sports nutrition guidance that focuses on both performance goals and health goals.  

Parents, coaches, and support staff should encourage healthy eating behaviours, and avoid any focus on body shape or weight. The aim is to help kids develop positive, lifelong habits that enhance their performance and well-being.   

DO YOU HAVE A NUTRITION QUESTION?

Contact our team of expert dietitians by using the free Ask a Dietitian service - online form here, or you can email or call on 0800 673 392.