It is important to always maintain adequate calories, protein and hydration while participating in sports and other physical activities. Below are some ideas of foods that will provide much-needed nutrients without adding unwanted sugar. These can be used for your own kids or when providing snacks for the entire team!


  • Bananas -helps with muscle function
  • Oats -helps keep energy levels high. Try an oat bar, adding oats to a smoothie, or just eating oatmeal.
  • Wholegrain bread – 1 slice is a good source of carbohydrates and has flexible toppings: jam, honey, or a small amount of nut butter.
  • Fruit Smoothies – These are easy to consume and are rapidly digested. Blend 1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice. If you want a more portable option, just eat an apple, orange, or other fruit.


  • Orange wedges – refreshing source of vitamin C and fiber
  • Bananas – can cut in half
  • Apple slices – if they are cut in slices your kids will eat them!
  • Granola or oats with raisins or dried apple slices – great source of lasting energy
  • Granola bar
  • Mini PB & J’s on wheat bread – cut a whole sandwich in fourths
  • Squeeze applesauce packets


  • Chocolate milk – perfect blend of protein and carbohydrates. Shelf stable varieties are also available.
  • Cheese and crackers – can use string cheese. Great source of protein and carbohydrate for longer satiety
  • Hard-boiled egg – inexpensive and packed with nutrients
  • Carrot sticks and hummus – Hummus can be made ahead and frozen in single portion scoops
  • Yogurt with granola and berries
  • Whole wheat bagel with low-fat cream cheese
  • Pretzels and peanut butter – portable peanut butter packets work great

Be sure to provide plenty of water during and after physical activity.  Remember to keep all refrigerated foods cold!

Contact Us

SaRene Brooks, Health Educator, Summit County Health Department

650 Round Valley Drive, Park City, Utah 84060
Phone: 435-333-1509, Fax: 435-333-1580