healthy snacks for kids collageIf you want to increase energy and gain the edge over your competition, then you must have a variety of healthy snacks available before, during, and after practice and competition.

Nutrient timing is critical to peak performance, so plan ahead! Eating every three hours or so will keep your energy level high and optimize muscle mass and recovery.

Remember, healthy carbohydrates (grains, fruits, veggies, energy bars higher in carbs and lower in protein) provide energy to your muscles. Protein is for muscle repair and building lean muscle mass.

Protein does help curb your appetite and make your fuel last, but that doesn’t mean eat a 20 gram protein bar 30 minutes before practice or competition. It means include some protein in your meal 3-4 hours before activity.

The closer you get to practice or competition, shift your focus to healthy carbs to top off your fuel. Then use quick digesting carbs (see “Quick Energy” below) to refuel during activity. After activity, shift back to a combination of protein and carbs.

Avoid “taste fatigue” and get vital micronutrients by varying your snack choices.

SCROLL DOWN  and fill your cart with any of these energy and recovery boosting snacks that will help you fuel up for peak performance and jump start recovery after practice or competition. 

Energy Bars
Quick Energy


Check out our healthy snack recipes here >>

Tracy Owens

About Tracy Owens

Tracy Owens (MPH, RD, CSSD, LDN) is a Board Certified Specialist in Sports Dietetics (CSSD). She has worked in private practice, providing clinical and sports nutrition for over 20 years. Her two sons and two daughters have played AAU baseball, USSSA baseball, Legion baseball, Challenge, United, Premier, Elite and ECNL soccer at Capital Area Soccer League (CASL), USTA tennis, summer swim teams, and high school football, swimming, baseball and soccer. Two of her children played Division 1 soccer at North Carolina State University.

Change Your Nutrition and Change Your Game!