Are you in charge of team snacks on your child’s game day? Fret no more – we’ve got a list of nutritious and delicious snack ideas that will help fuel your team to make it to the win!

Fruits

Fruits provide a cool and refreshing snack for midgame breaks. They also contain a healthy dose of helpful nutrients like vitamins A and C and potassium. Check out these fresh snacks:

  • Orange slices
  • Watermelon cubes
  • Apple slices
  • Grapes
  • Assorted berries
  • Bananas

Vegetables

It’s no secret that veggies pack a nutritious punch – and a healthy CRUNCH! Kids can sometimes be picky eaters, so it’s okay to provide individual packets of ranch dressing, cream cheese, or peanut butter for dipping. These are all great options:

  • Baby carrots
  • Broccoli florets
  • Bell pepper slices
  • Snap peas
  • Celery sticks
  • Cucumber slices

Popcorn

Sure, popcorn might not sound like the healthiest snack, but athletes may need more of a high-calorie snack. Because of their level of activity, they are burning calories, and it’s important to provide a snack that can help replenish some of that. Of course, natural plain popcorn is best; you’ll want to avoid buttery, dessert, or high-sodium options.

Peanut Butter and Jam Sandwiches

Peanut butter is an exercise superfood with protein that helps you feel full longer and repairs muscles. You can add a small amount of homemade jam or jelly for extra flavor! These sandwiches are best made right before the game to prevent sogginess. Alternate butters made from almond, cashew, or sunflower seeds are also more readily available for those who are allergic.

Yogurt

Yogurt is packed with high-quality carbohydrates and protein that can help restore your child’s energy during a game or practice. Cups can be a little messy, so opt for on-the-go yogurt pouches perfect for little hands!

Raisins

Raisins are a healthy source of carbs that athletes need for performance. They are also a good source of potassium so they can help prevent muscle cramping during activity.

Granola Bars

Granola is an easy snack that provides excellent nutrition for exercise. Healthy sugars included in granola can help create lasting energy for your little one. When purchasing premade granola bars, make sure the first ingredient is a whole grain or food. Added ingredients like dried fruit or honey boosts flavor!

String Cheese

Protein is great for a workout and cheese is packed full of it! Proteins in cheese can help your child’s body recover glycogen stores during or after a workout as well as build muscle.

Nuts and Seeds

Trail mix is a terrific option for a snack easy to eat on the go. Nuts and seeds provide protein and healthy fats that are good to consume while exercising.

Mini Bagels

Mini bagels are a perfect snack for before or during a game! They are easy to eat, and when offered with an individual container of cream cheese, provide a filling option for a low-calorie snack.

Hard Boiled Eggs

Eggs provide amino acids, which help build and repair muscle. They are also low in calories and make the perfect portable snack!

Snack Day Tips

Drink Pairings

While water is the best source of hydration, some sports drinks can aid in the recovery process during and after workouts. Chocolate milk is also a fan favorite to help kids recover and restore muscles.

Allergy Alert

It is VERY important to be aware of allergies and allergic reactions when providing snacks for your child’s teammates. Some common allergens to watch out for are peanuts, tree nuts, dairy, and gluten. Contact the coach or team parents before the season starts to discuss potential snacks and allergies. You can even send a follow-up email or text to the team before your snack week to confirm all snacks are safe to bring.

We are here when you need us! Patient First is able to evaluate and treat a wide range of illnesses and injuries. You can visit any Patient First  center  from 8am to 10pm, every day of the year – no appointment is needed.


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