Inside: Looking for healthy team snacks for kids sports? Here are ideas from pee-wee games to high school sports.
Whether you’re a new sports parent or a sideline regular, you know that snacks are part of most youth sports.
As a registered dietitian and parent who’s been on the sidelines for pee-wee soccer, youth t-ball, flag football, and high school tennis, I’ve supplied my fair share of team snacks along the way.
So if you’re on snack duty, I’ve got some great game day snack ideas for you–for different age levels.
Team Snack Reminders
- Bring enough for the entire team (it’s always nice to have extras for sibling spectators too)
- Check in about food allergies, such as peanut, nut, and dairy allergies
- Pack perishable snacks in a cooler or insulated bag with cold packs
- Rinse all fresh fruit (except bananas and clementines), including outside of melons before cutting into them
Team Snacks For Pee-Wee and Rec Sports
At this level, most pee-wee and rec sports games last an hour or less. For these weekend or weeknight games, most young kids don’t really need much of a snack to sustain them. After all, most of them are likely going home afterward for lunch or dinner.
But some coaches and parents like gathering for post-game team snacks.
In that case, fruit is a perfect solution. It’s a natural choice after sports (remember orange slices on the sidelines from your own childhood games?). Fruit is refreshing and full of fluid and carbohydrates, and it’s usually safe for children with food allergies.
In my experience, parents are often pleasantly surprised when someone brings it–and if it goes over well, other parents may be inspired to do the same. And many children don’t get enough fruit anyway.
I developed this list when I was sharing ideas for healthy soccer snacks, but it’s great for any sport:
Whole Fresh Fruit:
- Bananas (budget friendly!)
- Apples
- Clementines (easy for little hands to peel)
- Pears
- Peaches or nectarines
- Plums
Cut Fresh Fruit:
- Orange slices (tried and true!)
- Watermelon cut into wedges or sticks (here’s how to cut watermelon into sticks)
- Fruit kebabs on wooden skewers with grapes, melon, and strawberries
- Kiwi halves: serve with plastic spoons to scoop out the fruit
Fruits & Veggies To Go:
- Paper cups of berries
- Paper cups of cherries
- Paper cups of carrot and celery sticks
- Pre-packaged bags of baby carrots
- Paper cups of pineapple chunks
- Packaged fruit cups (+ spoon)
- Paper cups of melon balls
- Small baggies of grapes
- Mini boxes of raisins
- Packaged applesauce cups (+ spoon) or pouches
What about drinks? I recommend skipping sugary drinks in favor of water. According to the American Academy of Pediatrics, water is the best drink before, during, and after sports for most typical youth sports–especially at this level.
Want Help Changing Team Snacks?
I helped implement fruit-and-water snack plans for my kids’ pee-wee and rec sports teams. Here’s my hard-earned advice and some free resources for you to make change on your kids’ teams: How Parents Can Create a Healthy Snacks Plan For Kids Sports
Team Snacks For Older Athletes
During middle and high school, sports tend to be more intense and kids are more active. Their games may last longer, and they may be playing after school, when they’re hungry for substantial snack. They’re also at an age where their appetites may be much larger.
Though fruit is still a great idea, these athletes may need more substantial fuel. So consider bringing a bunch of bananas, a bag of clementines, or apples plus something else. Here are some ideas:
- Granola bars and protein bars
- Cheese sticks and whole grain crackers or pretzels
- Yogurt tubes or pouches
- PBJ sandwiches (use sunflower seed butter butter if there are allergies)
- Homemade trail mix with cereal pieces, dried fruit, sunflower seeds, and chocolate chips (pack in zip-top baggies)
- Mini or full-size bagels with cream cheese
- Cups of hummus with pita chips
- Bananas or apple slices with squeeze pouches of peanut butter or seed butter
- Shelf-stable chocolate milk boxes and bags of popcorn
- Cups or pouches of applesauce and hard-boiled eggs
- Individual bottles of yogurt drinks or flavored kefir
Need ideas for snacks to give your youth athletes at home or on the road? Check out my list of 21 Nutritious Sports Snacks For Kids
What About Sports Drinks?
If kids are exercising or playing sports intensely for more than 60 minutes and need to replenish quickly during the activity, sports drinks can be helpful–especially if it’s a hot day. It’s much easier (and gentler on the tummy) to take a few gulps of sports drink during a quick break between matches than to sit down and eat a snack. Sports drinks are also useful for endurance athletes like marathon runners who need to restock on the go.
But sports drinks are often overused–especially during youth sports.
Sports drinks like Gatorade were created for elite and endurance athletes, to deliver a combo of quick hydration and carb and electrolyte replacement during exercise.
In their 2011 clinical report about sports drinks and energy drinks, the American Academy of Pediatrics says:
“Water is also generally the appropriate first choice for hydration before, during, and after most exercise regimens…For most children and adolescents, daily electrolyte requirements are met sufficiently by a healthy balanced diet; therefore, sports drinks offer little to no advantage over plain water.
Electrolytes aren’t special ingredients found only in sports drinks. Sodium and potassium, which can be lost through sweat, are easily replaced through food for most kids. Meals and snacks such as a banana, half a sandwich, crackers and cheese, or yogurt and fruit can restock lost sodium and potassium AND provide nutrients like protein.
READ MORE: The Truth About Kids and Sports Drinks
What About Energy Drinks?
Some teen athletes are using energy drinks to boost performance. But these drinks aren’t made for people under the age of 18 and may supply harmful amounts of caffeine that can negatively affect their play. Read more here: What Every Parent Should Know About Energy Drinks
This is a great list, and it comes at the perfect time. Thanks so much for sharing!
Thanks so much! I’m so glad it’s useful to you.
I bought a case of Gatorade zero & a boxes of Elevation Double Chocolate Protein Bars (Alidi Brand )for my 8 yrs olds second soccer practice. The Protein Bars were a hit with the boys& had siblings coming back for some too. Hoping it’s a nutritional win. I thought. Waiting for the dietitian to weigh in. I’m going to try & switch out the Gatorade Zero for Nestle Splash H2O because I’m worried their are bad ingredients in the Gatorade Zero, and the protein Bars are less than $5 for 5 bars . Our practice is 5pm-7pm & have 10G protein for 170 calories… not the best nutrient wise , but a reasonable price & the kids loved them .. when they should be getting protein during a dinnertime … I’m trying
Hi Theresa–When you said “waiting for the dietitian to weigh in”, I think you mean me. (But maybe not?) Anyway, if so, here are my two-cents: I like your idea of switching to flavored water instead of sports drinks. In general, I’m not a big fan of sports drinks for most kids (you can read why here: https://www.realmomnutrition.com/why-im-no-fan-of-sports-drinks/)
As for the snack, wondering if a 5-7pm practice means most parents are giving dinner before or after? If after, a protein bar may fill them up so they’re not hungry. Here are some lighter ideas: https://www.realmomnutrition.com/20-healthy-team-snacks-for-kids/
If before, they are probably pretty hungry afterwards so a bigger snack like a bar might be suitable.
Hope that helps!
I definitely vote for the sliced oranges. When my kids played, I would make a big bowl of orange slices and grapes. Chill in refrigerator overnite. The kids loved them! Here the kids need something cool and hydrating for most games. And the fruit provided that.
Teri–Yes, orange slices are certainly the classic–and for good reason. Lots of hydration, some sweetness and carbs, really refreshing after a game! I’m glad your healthy snack has gone over so well.
One of my favorite “snacks” is homemade snowcones. You get a cooler full of crushed ice (really great if you have access to an ice machine) and pour over it a couple of packets of unsweetened kool-aid, gatorade, or some other flavoring and stir it all up. (If you don’t want the processed and artificial color add a small amount of fruit juice/puree) scoop out small cups of this. It is cooling, hydrating, and fun. Just what is needed after running a couple of hours in the hot sun!
I love these ideas! I have to say, though, it is an uphill battle. I am a nutritionist and have kids, so obviously this is a topic near and dear to my heart and values. When it was my turn to bring snack to my son’s baseball game this summer, I brought gorgeous wedges of watermelon. Two kids took it, the rest walked over to the other team to try to sneak in on their snack (bear paws and juice). One mother even gave me a weird look, and told her son “don’t worry, I have goldfish for you.” Soooo frustrating.
Marni–it certainly can feel like an uphill battle, especially when there are team parents who aren’t supportive. I’m sorry your watermelon was dissed in favor of the bear paws. That happened to me once with apples. All the kids took them until they saw a dad was giving out chips, then they dropped them an ran for the chips! That’s why I advocate for fruit only, then the kids don’t have to make the choice between the two. Because who can blame a kid for wanting a cookie or a bag of chips? I do believe, though, and have witnessed it myself many times, that most kids appreciate fruit, especially after a tiring or hot game. It’s just hard to compete against junk food! 🙂
My kids call mangoes prepped this way, Mango Cities. They think the squares look like a bright orange cityscape. Great list. Pinned.
Mango Cities! Love it. They do look like little buildings. 🙂
About the oranges: make sure you follow up with a wet wipe for everyone to clean any juice in hands. The juice of lemons, oranges, mandarines etc. can cause a , Phytophotodermatitis which is a chemical reaction in the skin caused by the contact with citrus fruits and exposure to the sun. The severity can go from unexplained brown spots, to swelling of the skin to blisters, burn like wounds.
My son had this one time, caused by citing lemons from a tree and then rubbing his hand in his face and arm. About 2-3 days later hedeveloped markings in the skin of his own hands, so it was mild but it looked. like bruising in the shape of his little hands. They gradually went away in about 2-3 weeks, but they could have easily been blisters if he had cut the lemons and eat them under the sun.
I get so mad when people ring Gatorade especially G2 which is loaded with chemicals/fake sugar. Disgusting
I like these ideas, but the truth of the matter is many of these are either expensive or time consuming, especially for a working mom. I’m lucky if I have enough time to get my kid to a game, let alone prep snacks. Also I am on a very strict budget which wouldn’t allow for buying enough fresh fruit and wipes for a game. It’s frustrating for me because I live paycheck to paycheck. Drink ideas are really tough that aren’t cheap juice boxes for 12 kids. Unfortunately they don’t make healthy choices that are that affordable most times.