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Youth Sports Food for More Energy

 

We all know when it happens, your athlete is losing energy at the tournament…you only have 3 more games to go. We wanted to source some of the best options that are also healthy. Here are some easy and healthy food options for youth athletes that provide energy, nutrients, and convenience:

1. Whole Fruits

  • Examples: Bananas, apples, oranges, berries, or grapes.
  • Why They Work: Provide quick energy from natural sugars and are rich in vitamins and fiber. Easy to pack and eat on the go.
  • Tip: Pair with a small handful of nuts for added protein and healthy fats.

2. Nut Butter and Whole-Grain Bread

  • Examples: Peanut or almond butter spread on whole-grain bread or rice cakes.
  • Why They Work: A great balance of carbohydrates and protein to fuel muscles and sustain energy.
  • Tip: Add a drizzle of honey or banana slices for extra flavor and energy.

3. Yogurt with Granola

  • Examples: Greek yogurt or plant-based alternatives with a sprinkle of granola or fresh fruit.
  • Why They Work: High in protein for muscle repair and carbohydrates for energy. Probiotics in yogurt support gut health.
  • Tip: Choose low-sugar granola for a healthier option.

4. Hard-Boiled Eggs

  • Why They Work: Packed with protein and easy to prepare in advance. Eggs are a nutrient-dense snack for post-game recovery.
  • Tip: Pair with whole-grain crackers for added carbohydrates.

5. Smoothies

  • Examples: Blend fruits (e.g., bananas, berries), spinach, yogurt, and milk or a plant-based alternative.
  • Why They Work: Customizable and packed with nutrients. Great for hydration and energy before or after games.
  • Tip: Add protein powder or nut butter for extra protein.

6. Trail Mix

  • Examples: A mix of nuts, seeds, dried fruits, and a few dark chocolate chips.
  • Why They Work: Provides a mix of healthy fats, protein, and quick carbs. Easy to portion into small bags for snacks.
  • Tip: Make your own to control sugar and salt content.

7. Veggies and Hummus

  • Examples: Baby carrots, celery sticks, or bell pepper slices with hummus.
  • Why They Work: Low-calorie, nutrient-rich snack with healthy fats and protein from hummus.
  • Tip: Pack in small containers for easy transport.

8. Cheese Sticks and Whole-Grain Crackers

  • Why They Work: A quick, protein-rich snack that pairs well with complex carbs for sustained energy.
  • Tip: Choose low-fat cheese options for a lighter snack.

9. Energy Bars

  • Examples: Look for bars with natural ingredients like oats, nuts, and dried fruit.
  • Why They Work: Convenient and packed with energy, protein, and fiber.
  • Tip: Avoid bars with excessive added sugars or artificial ingredients.

10. Hydration Boosters

  • Examples: Coconut water, diluted sports drinks, or water with fresh fruit slices.
  • Why They Work: Help replenish electrolytes and maintain hydration during and after games.

These options are easy to prepare, portable, and nutrient-dense, perfect for fueling young athletes throughout their busy schedules. 

iSport360 is the only app that does it all for youth sports. For more information on what we do, click here

About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world. 

Learn more or request a demo of our youth sports software that is helping teams improve communication, organization and player development.

January 25, 2025

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