Healthy Snack Guide for Soccer and Other Kids Sports
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Parent survival guide and soccer snack ideas to fuel kids

Soccer snacks for kids - healthy options for a pediatric dietitian

Struggling to keep your young soccer star energized and focused throughout the game? Looking for simple yet nourishing snacks your kids will eat before physical activity to help fuel them properly? Whether you’re a soccer-mom/dad or supporting your kid with a variety of sports, keep on reading to learn how to best prepare your kiddo through nutrition for sports!

Why are Kids Snacks Before Physical Activity Important?

Feeding your kids balanced snacks before soccer practice or games is crucial for their performance and overall well-being. Not only do these snacks provide the necessary energy for sustained activity, but they also help maintain blood sugar levels, improve concentration, and support muscle function. By fueling up with the right combination of carbohydrates, protein, and healthy fats, kids can maximize their endurance, agility, and enjoyment on the field.”

When Should Kids Eat Snacks Before Sports?

Kids should ideally eat snacks containing a balance of carbohydrates, protein, and healthy fats about 30 minutes to an hour before engaging in sports activities like soccer. This timing allows for optimal digestion and absorption of nutrients, providing a steady source of energy throughout the activity.

Healthy Packable Kids Snack Ideas for Soccer and Other Team Sports

    • Banana bread– nutritious, delicious, and always a hit with the small folk.
    • Homemade muffins– You can control the amount of sugar added and you can sneak in some extra nutrition in the form of seeds and dried fruit.
    • Popsicles– Yes there’s added sugar in popsicles but on hot days they provide extra hydration…bonus!
    • Smoothies– I’ve personally never attempted this maneuver but I’ve seen other rock star parents do it. FULL props to them.
    • Cut up fruit – Top suggestions include oranges, fresh pineapple, watermelon or whole strawberries.
    • Cut up vegetables– Truth be told my kids would make a GIANT production if I showed up with a plate of cut-up vegetables. They’d claim that this is what you get when your Mom’s a dietitian. So dramatic. I can however get away with it if I add some whole grain crackers or cheese to the mix.
    • Homemade energy bites or bars– so tasty! See our CEO’s award-winning recipe here: Cocoa Energy Bars Recipe (or if you need a nut-free option try this recipe: Nut-free Energy Bites Recipe)
    • Individual bags of goldfish crackers & cheese sticks
    • Small bags of air popped popcorn
    • Fruit bars- 100% dried fruit bars are easy. Grab a box, show up and call it day.

Happy Snackin’!

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