Snacks for children after healthy sports activities

All school-age children and teens need nutrition to support their growth and activity levels, which is why it’s important to add calories and nutrients to them after exercise. Exercise is very important. Most parents don’t have time to whip up elaborate Pinterest-style snacks every day, but unfortunately, prepackaged snacks tend to be packed with sugar.

If you are looking for a healthier option to offer your child after sports, you need to understand their nutrition and find options quickly.

Essential nutrients for children

When it comes to nutrition for your kids, there are three keys to healthy after-sport snacks they love: they need to be easy, easy to pack, and nutritious. The most important thing to provide your child with during and after sports is water, so make sure you bring a reusable water bottle for each workout.

Carbohydrates are important for energy and protein is important for helping a child’s growing muscles recover from exercise. It’s not necessary to count your child’s calories or do math all the time, but try to include a healthy serving of carbs and protein in each post-sport snack.

Fruits and vegetables are great sources of healthy carbohydrates, as are whole-grain crackers, cereals, and breads. Cheese, yogurt, nuts, and lean meats are great sources of protein to help your child feel full throughout the day.

10 healthy post-sport snack ideas for kids

Here are 10 healthy snack combos to pack for your kids’ sports training or for them as soon as they get home.

Apple slices and peanut butter: Pre-cut apple slices dipped in peanut butter provide a good source of carbs, protein, and healthy fats. Plus, they taste good and are easy to prepare and pack.

– String cheese, nuts and fruit: A combination of cheese, nuts and fruit that is easy to make at the beginning of the week and ready for your little one. It gives kids a little variety and provides a healthy serving of protein, carbohydrates, vitamins and minerals.

Whole-wheat crackers and cheese with crumbs: Whole-wheat cheese and crackers provide a delicious and nutty blend of carbs and protein your kids will love. A clementine on the side provides vitamin C for the immune system and a daily serving of delicious fruit.

Yogurt and berries: Prepackaged yogurts can be high in sugar, but it’s easy to combine plain yogurt and berries for a healthy and delicious snack. Yogurt is not only a great source of protein, but it also benefits your child’s gut health.

Carrots, hummus and cheese: Carrots for kids are an easy to grab and take away snack. Pair them with hummus and a cheese bar for extra protein. You can find both in individually packaged servings so older kids can pack their own snacks.

Peanut butter and banana bread: Peanut butter and banana slices on whole wheat bread are a low-sugar alternative to the classic PB&J. It’s delicious, packed with protein and potassium for strong muscles, and easy to eat on the go.

Popcorn and Grapes: Popcorn is a crowd favourite, and if it’s not coated with salt and butter, it’s actually a good source of carbohydrates to keep your kids energized throughout the day. throughout the exercise. There are many healthy popcorn options available in single servings at the grocery store. Pack a serving of grapes or melons for a side of fresh fruit.

Turkey or Chicken Wrap: A whole-wheat wrap filled with lean meat, fresh spinach, and your child’s favorite sauce is a great source of healthy carbs, lean meat, and iron.

Low-sugar cereals and mixed fruit: Dry, low-sugar cereals are a great choice for on-the-go snacks. Toss in a bag of fresh fruit and you have a well-balanced post-sport snack your kids will love.

Low-sugar granola bars and dried fruit: Granola bars can be tricky, so be sure to check ingredients to avoid sugary snacks. Combine a low-sugar granola bar with dried fruit for a snack your kids can eat quickly and take anywhere.

Giving your child healthy snack options after sports is important and doesn’t have to be complicated. Don’t overthink it – switch things up when you can and choose snacks your child will want to eat.

Remember, balance is more important than perfection. Try to include fruits and vegetables when you can, balance carbohydrates with protein and stay hydrated!

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