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!