Quick Snacks for Little (& Big) Athletes
I often book clients who want support fueling their active kids, or fueling for their own activities. It’s usually not that they don’t know what they need, it’s getting fed when practices are during meal times; games take over entire weekends; endless travel means eating out multiple times in a day.
They need quick, easy solutions they can grab and go and a strategy of how to piece it all together.
Over the summer, I worked with some groups to dive deeper into nutrition and their specific sports. They got to take home a handy resource on snacks before, during and after activity - reach out if you’d like the printable copy!
Being properly fueled for physical activity will help maximize performance, reduce risk of injury, and support recovery. For beginners with short periods of movement a couple times a week, it may be enough to eat balanced meals and snacks throughout the day. Once the intensity, time and frequency increase, it’s time for more thought and planning to go into our nutrition & hydration.
Here are some tips to get you started!
Pre-Workout (Before)
2-3 hours before: Enjoy a well-balanced meal with carbohydrates, protein and fat. Include plenty of
water.
30-60 minutes before: Small snack that is mostly carbohydrate, lower fibre.
WHY: Carbs are what our body uses for energy first. Fueling the right amount and at the right times
makes it easier for our body to perform its best and recovery more efficiently.
Some bellies are more sensitive; you may need to experiment with meal timing, portion sizes, and how
much protein, fat and fibre your athlete can handle before exercise. Nerves may also change what is
tolerated before a big game. Don’t be afraid to experiment, but stick to tried-&-true options before a
competition!
During Workout
If shorter than 60 minutes: Hydrate to replace lost fluids.
You likely won’t need carbs or a snack unless you did not fuel appropriately earlier in the day and the activity is intense.
If lasting longer than 60 minutes: Consume simple carbohydrates and hydration.
Depending on the activity, length, and intensity, you may need 30-60 grams of carbs per hour. Distance runners in particular may choose to fuel early and often, to avoid “hitting the wall”.
WHY: Losing too much bodily fluid, even before thirst kicks in, can severely limit performance. For longer duration or in hotter environments, you may need to replenish electrolytes as well.
For those times when you’re expecting longer duration workouts, start fueling with simple carbs early and often to help with energy and endurance. Some options may be easier on the belly than others, so experiment during training sessions prior to any competitions or events!
Post-Workout (After)
If your next meal is 60+ minutes away: Have a small carb-based snack similar to before your exercise
and re-hydrate.
If eating a meal within 30-120 minutes: Consume a balanced meal with protein and fibre-rich carbs.
For athletes at higher competitive levels or intense training seasons, consider working with a sports-focused dietitian to optimize individual needs for meal timing, nutrient-density, and competition/training cycles.
As you consider your goals, think about what we can ADD first: snacks like trail mix, applesauce pouches, dried fruit; cereal; peanut butter sandwiches and energy balls are easier to transport on a regular basis, vs items that need to be kept at a certain temperature.
Don’t discount a good cooler bag or hard case: you might feel silly bringing them to the rink or field initially but if it supports your development, it’s worth it! Toss a few ice packs in (or better yet, a frozen water bottle or sports drink that will defrost by the time you’re ready to drink it) and enjoy yogurt tubes, cut-up fruit, pasta salad, or leftovers.
High-level athlete? We’re happy to refer you to one of our dietitian colleagues who specialize in sports nutrition.
Still have questions? Reach out! We’re always happy to chat.